I do almost every type of chest exercise there is, but now I am focusing on size. Which exercises are best to increase chest size and how many reps/sets would you go for?
Don’t know what exercises you are doing now, but a good point to follow is, that if you are able to move a lot of weight with it, do a little more, and a little more often, and a little faster than you did before. Eat more too.
The plane in which you are pushing something, make sure you are pulling something with an equal amount of intensity and volume.
Chest size? Pectoral mass or what a tailor measures?
What are you doing now?
This question’s posted every 2 weeks.
A. Stop doing “every type of chest exercise there is”
- Throw around bigger weight with better exercises.
III. Gain weight, I don’t care how big you think your pecs are, they probably aren’t shit if you’re 150lbs unless you’re under 5’5"
There are whole programs designed around the chest.
HSS-100. Look it up and do a search before posing your next question.
I guess a better question to ask is this: If you had 1 exercise to choose from to gain the most pec mass, what would it be?? Ive heard from some people that it is incline dumbbells. Your thoughts?
[quote]esrajay wrote:
I guess a better question to ask is this: If you had 1 exercise to choose from to gain the most pec mass, what would it be?? Ive heard from some people that it is incline dumbbells. Your thoughts?[/quote]
I can’t see your point. The Incline DB Press is bad for some people, while it is good for others. But why the heck would one restrict to only doing 1 exercise?
[quote]esrajay wrote:
I guess a better question to ask is this: If you had 1 exercise to choose from to gain the most pec mass, what would it be?? Ive heard from some people that it is incline dumbbells. Your thoughts?[/quote]
That’s a good question. This is just a way to build your routine around this meat & potatoes exercize.
The one exercise I would choose would be the Barbell Bench Press. Hands down winner. Simply for the loading and strain it can put on the chest.
My advice would be to do what you’re already doing but do it BETTER this time. Improve your form as to where you are zoning in on your chest. Then use the only other thing that will give a muscle a reason to grow (progressive overload). You have to push yourself and increase those loads.
By the way I’m a long armed ecto with shoulder dominant muscles when I hit the bench press, but I would still choose the bench press over any other exercise for chest mass. I’ve done all the exercises(decline flys to slide push-ups to cable x-overs to neck presses) but in my opinion you can’t beat a heavy bench press for increasing chest mass.
No way! Unt unh! Maybe even a slight 15 degree incline on the bench press would be ideal for overall chest mass. (Progressive overload & execution) Don’t pass up the benefits of certain exercises. The mass was there the entire time. You have to tap into it though.
merlin
According to an EMG study, the decline DB bench press stimulates the pecs more than any other chest exercise. Flat BB bench presses place 5th.
myfit.ca/archives/viewanarticle.asp?table=fitness&
ID=28&subject=Best%20Exercises%20for%20Muscle%20Activity
However, variety of workouts is important. Do other chest exercises as well. I highly recommend dip variations.
The second part of your question.
1-5 for strength (do these reps, you will only get so big without incresing your strength)
6-12 for mass or generally 3-15 including some drop sets or stripper sets (experiment a litte with the reps and lifting methods)
I had a program I use to do that added alot of chest size. All bench presses. I went through the range or reps. Started with a warm up or two with light weight. Then a few sets of heavy singles and triples. Then a few sets of rest pause triples with my 5RM for 3 reps with 10-15 second re-racks. Then a few sets of doubles with my 10-12 RM for 9 reps. Then I would finish the routine off with a couple sets of 15-20 partial reps with a moderate weight.
merlin
You want to grow a body part?
Eat.
Quit focusing on said body part and get bigger everywhere.
That means train to get big, eat to get big, and you will grow.