Chest - what has given you the BEST gains

[Lyndon]

Thanks.

[trainlikeafreak]

the million dollar question

[crazyfacials]

would be keen on how to fix my lower chest as it seems lagging compared to my upper (got a bit of a /\ shape at the bottom that i don't like) started to do dips/dec bench more now to hope and fix it

[trainlikeafreak]

would be keen on how to fix my lower chest as it seems lagging compared to my upper (got a bit of a /\ shape at the bottom that i don't like) started to do dips/dec bench more now to hope and fix it

seems logical. dipdipdip

[train hard]

decline dumbell press 5 sets of 12 to 6 reps with a few forced reps on the last 2 sets i started my chest workouts with this for a good 8 weeks straight and made good gains compared to other splits i have done

[Optimass]

Trained exclusively with inclines when I first started - proabably has a lot to do with my overall strength.

But for me the best exercise has been d/b flyes which is why its pretty much compulsory for a workout.

[Lyndon]

cool , thanks for the replys

[Lskee]

DB press and incline.

[thatwaslight]

Bench pressing. True story

[tinytraps]

Bench pressing. True story

Real talk. Repped

[Mike Zero]

Write down a list ov the chest exercises you suck at or hate doing.

Then do them as much as possible.

[HarryB]

Write down a list ov the chest exercises you suck at or hate doing.

Then do them as much as possible.

+ 1

[nate225]

LOL - on a serious note tho - Incline Pressing (DB & BB), Heavyish Flyes (Inc particulary) and increasing the volume of chest work has worked we for me in recent times. Remembering that I'm a BBer this year not a PLer has also helped when pressing!

[HarryB]

LOL - on a serious note tho - Incline Pressing (DB & BB), Heavyish Flyes (Inc particulary) and increasing the volume of chest work has worked we for me in recent times. Remembering that I'm a BBer this year not a PLer has also helped when pressing!

Not the time honoured tradition of heavy incline flyes followed by heavy presses? I have heard about it, I should try it!

[rovr4on]

pre fatigue on peck deck, with 2 seconds of really squeezing pecs at end of ROM for each rep has given me awesome chest growth before hitting the compounds!!

[olympia]

Flat bench and not being a hero trying to lift the big weight. Leave you ego at the door and concentrate on the mind muscle

[nosher]

Flat bench and not being a hero trying to lift the big weight. Leave you ego at the door and concentrate on the mind muscle

the way to go... :clap:

[train_insane]

Flat bench and not being a hero trying to lift the big weight. Leave you ego at the door and concentrate on the mind muscle

My gym is full of ego pushers. Bench 140kgs/160kgs for 3 painfull reps, bounce of the chest, arched back that could fit a car under.

[Lyndon]

pre fatigue on peck deck, with 2 seconds of really squeezing pecs at end of ROM for each rep has given me awesome chest growth before hitting the compounds!!

yeah im trying to focus on the squeeze in fly's rather than reps and weight , then go up from there , and also feeling good in db press

[mike27]

yeah after doing sheiko with the prescribed 5sets of 10 of DB flys using a light weight and concentrating on slow,controlled and sqezze on every rep. im doing that nowdays

alternating from low incline bench to flat. Back on the DB now for pressing which is working well for me.

[Chemo]

DB Bench!

I find DBs much easier to work with when focusing on the pecs, just the motion allows my shoulder blades to retract and the pecs activate the whole time. Its done wonders for the shoulder health too

[Android]

Ditto.

Found incline DB press builds the part of chest that matters for me, upper pecs and inner and outer, puts pressure on front delts (double bonus).

Can go very low with DBs and stretches the chest muscle giving it more room to grow, and coming off the bottom hits outer chest a lot.

I used to do upward movement and twist palms inward bringing them together and squeezing the inner pec, but when weights got to 50kg or more I didn't want to risk rotator injury... but still do this on warmups.

I always keep little finger high when gripping DBs but now twist palms halfway inwards. Charles Glass does it and it activates inner pecs a lot for me...it's a tradeoff with how I used to twist palms in for that very reason so I buy into this method on heavier weights.

Don't need a spotter to go to failure like with a bar, can just drop the DBs down on that failure rep.... careful of shoulders doing this.

I also like that each arm has to push the same weight up, correcting any imbalance in my physique as I can only do what my weakest side can handle. So stronger side doesn't get to failure...which means weaker side does and they catch up with each other. Perfect for aesthetic reasons.

[thatwaslight]

Repped^ 8)

[Growth]

Very heavy incline bb bench -> Very heavy flat DB bench -> Heavy DB flyes -> Light machine flyes.

[Chemo]

Can go very low with DBs and stretches the chest muscle giving it more room to grow, and coming off the bottom hits outer chest a lot.

That load on the pec at the bottom of a DB bench is priceless, you can tell the difference when you go deep and bring it back up. Love it