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'Chest' Topics

TitleAuthorPostsLast Post
Which OG Members are still here ezvmoneybeast 23 1 yearezvmoneybeast (1348): Dang this is interesting . Joined when I first joined a gym
(VIDEO)Told off for dropping weight after a bench press MrBenchpressa Jump to first page57Jump to last page 2 yearsDorich (454): https://pics.me.me/study-finds-op-still-sucking-cock-on-a-regular-basis-22750859.png
Ab Stimulators on a Budget ajdigital1 1 3 yearsajdigital1 (1): There are two Abs simulators are on sale, both are 50% off. Enjoy toned muscles with this deal. Available on Amazon use the Keywords to find! 😀50% off with discount code " M4IYMC3F " it is $45.95, you will only pay 22.96 after use the discount code. Basherry Ab Toner Abs stimulator Abdominal Toning Belts Muscle Training Gear,Portable Unisex Fitness Training Gear,Wireless Muscle Exercise Equipment Shaping Instrument 😀50%...
How is my bulk going? Bf esti/ Advice?(pics) NoviceKev 4 3 yearslasjack (13): I agree with Frame and I would also try to get at least a few heavy sets in per week (1-5 rep range). I have found strength is critical to preserving lean body mass on a cut.
My pecs are growing slow but my arms fast? Purple115 5 3 yearsfitnessfreaky (1): Just be patient, everybody is different, so I don't think you have to worry at all.
6 years of lifting and not much to show LBC47 13 3 yearsforgottenpass (382): @LBC47 Bro you look solid in your pictures! ...But it may also be that you're just a genetic outlier, in that you just gain strength a lot more relative to your muscle size.
Calisthenic ring workouts CalisthenicStudent 1 3 yearsCalisthenicStudent (10): Hello there guys completely new to this forum but I'm looking to promote calisthenics training. Ive been training using the gymnastic rings and have just posted two workouts to youtube I would like feedback on both of my videos to see what people think of the content and quality of editing? Also I'd like to talk about what people think about training with the gymastic rings i really do believe its one of the best things for the upper body...
Smolov Jr Bench- Thoughts WinnersNeverQuit Jump to first page61Jump to last page 3 yearsWinnersNeverQuit (10311): Hi every0ne, so the past 5 months of relentless loading has had an effect on my shoulders, hips and knees. So the plan mentioned a few weeks ago has been scrapped. Consequently, I'm using the next 4 months to do some lighter, bodybuilding style exercises, to gain some more muscle mass with less strain on my joints. Then, from january I'll move to a little more strength training and also move to some more strength orientated training again. I...
MY NATURAL 2.5 YEAR TRANSFORMATION FB7 1 3 yearsFB7 (1): clickable textThis video is my complete story of my fitness journey from the get go. Please give it a watch
Need help with pecs exercise shin 8 3 yearsDorich (454): Without a photo no one can give you proper advice. (srs)
hi harvey98 3 3 yearsKellyKapoor (1): hi
5 YEAR AESTHETICS TRANSFORMATION VIDEO SickoShreddo 3 4 yearsevegrant (10): Good job.
3 Years Natural Transformation LauchaArriagada 1 4 yearsLauchaArriagada (1): clickable text
Babe thread...been a while haole 12 4 yearsWest165 (574): Damn I bet she catches them all!
Workout for chest gainz AnthonyDee 7 4 yearsAnthonyDee (1): Thanks dude!
Asimetric chest Muscle NeluBrinzila 6 4 yearsRianAdrian (4): I feel sorry for u bruh just kidding youre chest gonna be good but u must make more lower chest exercise and some middle chest
Older Newb, Dumbbells only FattyMcFat 7 4 yearsFattyMcFat (13): LOL I try to stay away from mirrors and cameras. Down another 10lbs since this post, gotta increase caloriesales to lose only 2lbs a week. Yeah, I gotta read the FAQ, heading that way. Thanks for the responses.
Whats the best nickname you've had mine is.. dollar12786 17 4 yearsGreekLegend (52): kryptonian lol
One day of strength training while bodybuil? Spencer1104 11 4 yearsJsn3004 (3265): You gaining size depends on whether you are or are not in a caloric surplus. Just because you're doing a "bodybuilding type routine" doesn't mean you'll gain more size. You should run 5/3/1 Boring But Big. Eat in a slight caloric surplus, just like the FAQ stated (assuming you read it). You also get to put in your bodybuilding movements like barbell/dumbbell curls, tricep pushdowns, and facepulls.
16 year old natty or no? ;) MarcoMacias 25 4 yearsSalokin (877): @Jsn3004 its so sad to see someone so young already going down the easy road and being such a db while doing it. There are so many good people and so much good info on this forum and he'll benefit from none of it if he stays like he is.
StreetWorkout-Žan Šket- Slovenian Champion mvpking5 2 4 yearsSOLARSUPLEX (8314): Wait I miss Lee phum
One Arm Freestyle Push Up - Lê Phạm Thế Vũ lephamthevu 1 4 yearslephamthevu (19): https://www.youtube.com/watch?v=IwM81HQYZfI
Casual Lifting youtube channel Casuallifting 1 4 yearsCasuallifting (1): To all the casual lifters out there, you now have a guidance. There is a new channel trying to reach every casual out there. Check it out youtube.com/channel/UC_Ii5PlvG8ceDkJz4CaH18Q . We are two average joes who strive to get better, and maybe help other people start their lifting journey. Warning: if you're not a casual and watch our videos, you might realize you are one or even become one. Also, waiting for casual opinions. ...
Lê Phạm Thế Vũ - Freestyle Bar - 27/8/2016 lephamthevu 1 4 yearslephamthevu (19): https://youtu.be/1UXpSAIZ0Ms
The Barbell Floor Press. Jesus 15 4 yearsFiremanSi (42408): @Jesus Larsen was born with dislocated hips and club feet.. He can't get his legs into a position to bench properly with feet down that's where the Larsen press came about !!
Focus on Some Groups, Maintain others CaptainKanter 4 4 yearsBeans (4204): You'd probably he better off still trying to progress in all areas and equal out of over time than drop some muscle groups. Just working out muscles more often won't necessarily make them grow if you're already training them imoroperly to begin with. I would try changing some technique or exercise selection first.
good so far or not so impressive ? nightwingbot 6 4 yearseknight (58109): Minimum 2x body weight bench press and 3x body weight squat. -3X
Freestyle Push up lephamthevu 2 4 yearsSOLARSUPLEX (8314): Back at it again with the push ups
16 Years Old looking to gain muscle beginner 6 4 yearsBrianz (7): You should be very careful in building muscles. I have been reading blogs regarding this and I think I should share it here. http://www.menshealth.com/fitness/pound-of-size . I hope this might be helpful.
Does it look like I have gyno? Kfit90 4 5 yearsBeans (4204): Hard to tell but it doesn't look like it to me. Looks like you lift and have a little extra body fat. My nips are puffy even when I'm lean, but my chest looks fine if I'm not too fat.
Bench press technique? Elbows flared? Beginning 6 5 yearsRawsteel (940): Keep your elbows tucked (30-45°) if you value your shoulder health.
Swollen Nipple Betin135 5 5 yearsBetin135 (10): Thanks guys
Gains Season Video NaturalBrawn 16 5 yearsNaturalBrawn (199): About a week later, and my right said is not so bad now bt the left is still sensitive. Been able to train around it and did a very light test yesterday on deads to just see if I felt any sensation and to confirm if it was deads... bulls eye absolutely was... Im just thankful it feels like a strain/pull and I can train around it.. Not going to mess around with pec strains..seen way too many tears along the years! Watching some of the more...
Pec Deck vs Cable Crossovers ParkerHenry 4 5 yearsParkerHenry (94): Thanks guys, I did low pully cable flyes today, and decided to stick with that.
Chest workout help Lovre 6 5 yearsSOLARSUPLEX (8314): Lift with your chest and it will grow
How long is the leap from 40kg to 60kg bench Oslo1234 8 5 yearsJamesM (22): My bench went from 60 for reps to 75 in 5 months. And my 1 rep max is 100.
15 years old bodybuilder Outthetics 19 5 yearsNFaesthetics2000 (1): Nice one go check it out my page 15 years old http://forum.simplyshredded.com/cached/963d372e28ef27af96f6073cb4103107.jpg
Lê Phạm Thế Vũ demo Push Up freestyle 22/4 lephamthevu 3 5 yearslephamthevu (19): haha ok thanks my Bro, I will.
zyzz chatroulette kenzo001 1 5 yearskenzo001 (1): http://https://youtu.be/pnYJ4s_1cs0 :D:D:D:Dclickable text
Anyone? Lol dserious111 8 5 yearsSOLARSUPLEX (8314): It's called a tsunami bar. Check it out on their website.
15 Years Old chest Outthetics 1 5 yearsOutthetics (64): Motivation :D https://www.youtube.com/watch?v=QO4vUSikSuI
Transformed myself, looking to get shredded SamirDripz 8 5 yearsAndyCap (118): Okay. the next step would be to track your calories and macros. Macros are things that can be tweaked but in general people here advise a 50/30/20 split. There is more info in the faq about that. If you want to get body fat lower you are going to have to track your calories religiously for a while. Getting that knowledge in place is vital. Also i would advise you add in some HIIT intervals a few times a week. Find out your maintenance calories...
Female Chest/Bust exercises julezy97 2 5 yearsA_em (2421): Hey @julezy97! Exercises that come to my mind which could help you attaining your goals are: bench press incline dumbbell bench press flyes reverse flyes push ups I'd go with heavy weights. Apart from them what is the most important to keep your breasts in a good 'shape' is a proper size of the bra (most of the women wear inappropriate size), masaging them regularly with cosmetics, avoiding sleeping on your stomach, and...
Enhancing Certain Body Parts / Muscle Det. CaptainKanter 4 5 yearsJsn3004 (3265): Definitely check out the Routine Design for Dummies like @Hamb0 said. You'll learn alot. As for training your legs less than once a week. That's fucking stupid. Read that a few times. Focus on compound movements. They will indirectly hit your biceps/triceps. If your bench press, military press, floor press, whatever you do is increasing, your triceps will grow to. Same thing applies to performing rows and your biceps growing too. Still do...
Enhancing Certain Body Parts / Muscle Det. CaptainKanter 1 5 yearsCaptainKanter (10): So now I am one year into training and have followed the following split for most of the year - Chest/Tri/Calves, Back/Bi/Abs, Rest, Shoulder/Traps/Calves, Legs/Abs, Rest and Repeat. I have noticed now that Chest and Arms are significantly smaller than I would like them to be. I want to begin doing more Chest days and incorporating Arm days, and spend less time on legs and shoulders. My question is how often should I train legs and shoulders...
Fitness Photography Paulie 16 5 yearsNorIda (46958): That beard. I can appreciate the commitment it takes to grow such a beautiful thing, and you captured it so gracefully!
How to Prioritize a Body Section CaptainKanter 8 5 yearsmikew (11494): I would nix incline BB, incline DB, and cable crossover. These are not the most effective exercises to build size or strength. Instead: flat bench 5x5 twice per week and close grip bench press 4x8 twice per week. That gives you 18 sets and 114 reps per week. No need to start heavy... maybe start with 60 lbs for barbell bench and just the bar for the close grip bench. Add 5 lbs per week. For size - big lats make your chest look big so I would...
Recovery kezlar92 3 5 yearsJsn3004 (3265): There has to be something different in your life, whether it be your training, diet, stress, etc. If everything is the same i'd try taking a few days or a week off. It couldn't hurt and can also be beneficial.
Chest and Arms(8x Mr O Lee Haney Split) HardBody 3 5 yearsRed97 (19): @HardBody try doing chest and arms on separate days, make sure you get adequate amount of food and rest. you have got nothing to lose by trying this workout.
Training Split HardBody 18 5 yearseknight (58109): I mean it's not a well structured routine. Read the "Routine Design For Dummies," thread that is at the top of the list of threads on the forum. -3X
Kirill Sarychev 335 kg(738.5lbs) RAW Bench Dbyrnes 6 5 yearsThatguy81 (541): @SRorhrbac0808 is that you??
push pull legs HardBody 26 5 yearsNicholasIsAnAsian (1): @Rawsteel Thank you so much and greatly appreciated for your reply. I will bear in mind. Have a nice day ! =)
push/pull/legs vs brother split HardBody 10 5 yearseknight (58109): Then run it as PPLP/PLPP/LPPL/etc. Doesn't change the concept. If your chest and back aren't responding to the training you're doing, don't do MORE training that they won't respond to, correct what you're doing. -3X
Chest and Back HardBody 4 5 yearsAthl3te (4): I tried one time when I was changing up my routine but it is not a really good split because while working chest and back you are working arms indirectly and you wont allow much time to recover. I did not get that much results
Back and Biceps or Back and Triceps? Mr_Muscle2016 8 5 yearsBeans (4204): @Mr_Muscle2016 I prefer back/bis.
what am i doing wrong jordan1988 5 5 yearsRand (4291): how much do you squat? have you ever tried putting more weight on the bar.
Jeff Seid Transformation / Progress / Motiva MisterM29 2 5 yearsGreekLegend (52): natty ?
Strain/torn Pec kozzletoff 8 5 yearskozzletoff (379): @SRorhrbac0808 okay I'll definitely try it out when I get home tomorrow. I'll take after you and be smart about it, thanks a ton and good luck with the rest of your recovery @_RudeCrew yeah I definitely don't wanna mess around with it anymore. Taking off sucks but at least I can still squat and deadlift. Hopefully when I see a doctor on Wednesday I can get more info
candito training bench press program golago 12 5 yearsFiremanSi (42408): Very odd that u never manipulated the volume or intensity merely the exercise.
How much can someone bench naturally? Jsn3004 18 5 yearsthe1 (33861): how ever much of a mother fucker man
Impressive Push Up Fresstyle- Lê Phạm Thế Vũ lephamthevu 4 5 yearslephamthevu (19): This is The Nguyen Hue Walking Street in Ho Chi Minh City, welcome you to Vietnam Bro.
chest diagnostics twistandpop 8 5 yearsJsn3004 (3265): I can't give you any advice on the gyno but I can tell you do your research next time you decide to do something like this so you don't encounter any long term side effects
benchpress p/r the1 16 5 yearsWinnersNeverQuit (10311): @SRorhrbac0808 at what weight typically would you say five spotters come in?
Slingshot appreciation thread Robinson252 22 5 yearsRobinson252 (118): Well this conversation took an unexpected turn :L Really interesting to read such conflicting arguments for and against the slingshot though! Thanks all!
Db press pr csizemore21 Jump to first page60Jump to last page 5 yearsRand (4291): hahaha I love it when @the1 comes into the argument threads and calls people crazy Indians or cracks a joke and leaves. good times.
Help for a Beginner skippy333 5 6 yearsBeans (4204): 1. Don't just work out your upper body. 2. Just because you can only press a barbell 5 times, doesn't mean you shouldn't. That's how you get stronger. 3. You need to eat to grow. Read that FAQ thread others have pointed out. Figure out your caloric needs. 4. Keep asking any questions you have after reading that FAQ.
What is this? adri8991 1 6 yearsadri8991 (1): Hi, I am a 16 year old guy from Spain (yeah from Spain, idk about any fitness spanish forum so..) and I've been lifting for like 7 months. I've noticed many changes, many, I've seen a lot of videos and images but I've never seen this and I don't really know what it is. imagizer.imageshack.us/a/img910/6940/FQMu2L.jpg imagizer.imageshack.us/a/img912/3078/yJhCR4.jpg I don't think I have it on my left side Sorry for my english and...
Floor Press Jsn3004 8 6 yearsJsn3004 (3265): @mikew thanks, I tried it today after doing 7 sets of 3 of 245 with a minute rest in between. Doing this again for sure. I feel this can greatly help me
What's wrong with my chest ? WorkInProgress 13 6 yearsTimmothyGen (1780): Amazing links...
Is T-Nation full of shiitaki? haole 11 6 yearsRawsteel (940): Which studies? In the ones i've read (like this) both flat and incline presses have shown a greater pec and anterior delt activity.
Chest routines; looking for inspiration stranger 3 6 yearsstranger (1): Hey bro! What should I change, in your opinion? when should I hit the chest hard? My back routine at the monment is as follows: 4 sets of pull ups (10 reps) 4 sets of pull ups wide grip (10 reps) 3 sets of dumbbell rows (10 reps) 3 sets of face pull (10 reps) 3 stes of pull downs, wide grip My shoulder routine is like 4 sets of military press (10 reps) 4 sets of shoulder press (10 reps) 4 sets of BENT OVER DUMBBELL REAR DELT RAISE WITH...
Could I be getting gyno from t3? Aestheticsbrahh 22 6 yearsBucky (3871): when men get puffy nipples and get a lump behind them, commonly referred to as "bitch tits."
Help and Advice for Beginner Please skippy333 2 6 yearsBeans (4204): Holy cow, this is all over the place. Don't go to the gym and just lift random shit. Pick a routine. Start with low weights that you can do easily, and try to progress a little every time you go. Don't do cardio every time you lift. And I personally wouldn't do it BEFORE you lift. The kickboxing is enough. Find out your maintenance calories. Track what you eat. As you fall into your routine, adjust so that you are in a slight caloric...
Possible Chest Injury? alkudari23 3 6 yearsalkudari23 (52): Alright thanx man
OMW to 200 kg bench press Cannonball Jump to first page122Jump to last page 6 yearswannabemuscular (33216): Welcome to the real world. Hahaha! Maybe do some push-ups at night during the week to keep the muscles engaged?
Chest Days Vtimez 13 6 yearsqtdreams92 (1630): @the1 i am interested to know what 'feeler' set means? What weight should this be and is it a chest only thing?
incline 315 or more? csizemore21 23 6 yearscsizemore21 (799): I did change up my main movements to 8x3, may give those a try in that range
Strength Imbalance CaptainKanter 4 6 yearsLVjack (2749): Nothing else to say besides this.
Incline Bench Snowboard901 Jump to first page60Jump to last page 6 yearseknight (58109): DBs are far safer for the shoulder joint. Less torque, less abduction and ER at the GHJ, so less instability and Far easier glenohumeral ligament complex. -3X
200lb to 170lb, Ralph 7 6 yearsFiremanSi (42408): @forgottenpass Starting point for what ?? is it ur first time tracking cals ?? Losing fat fast as possible is a bad mindset to start any diet... too fast leads to stretch marks and excess skin and possible metabolism problems in the future.
Advice on powelifting for a half newbie 315fordaysmate 3 6 yearsSRorhrbac0808 (47098): All you fuckers trying to compete against each other and win first place and trying to be "competitive". Fuck that. I have close friends I train with that compete and tell Them the exact same shit I'll say here....Just get your ass up on the platform and compete. It's doing a lot more then the mother fucker sitting on the side line not doing shit and talking about it. Everyone is so worried what numbers so and so is putting up in their...
Is this Gyno or excess fat? diabulus 10 6 years3six9 (220): looks like excess fat to me.
Road to aesthetics. HashtagYOLO 7 6 yearsHashtagYOLO (1): @darklight79 Yeahhhhh that's it 🌝 gonna get that masssss.
Help me win $10 Kecaldesian 11 6 yearsKecaldesian (7): @nine0seven that's the thing, my form is perfect. That's the first thing I adressed when I started to notice the imbalance. I did how ever start incorporating hammer stength bench and for some reason I feel my inferior pec activating WAY more than I ever did with DB or bb
Dumbbell Bench Press Vs. Barbell Bench Press Freiguy96 10 6 yearsFreiguy96 (1): Thanks guys guess I just gotta start puttin in more work!
I just want to rethank EK SOLARSUPLEX 7 6 yearsErickFromOmaha (4195): Open thread to view post.
Help me make some chest gains Kecaldesian 12 6 yearsdserious111 (130): Why not incline?
An assessment of some pictures stranger 11 6 yearsstranger (1): Hey guys! I thank you for your replies! I'll try to implement that to my workouts next week! Thanks man! I just cant see it. Its nice to have some views on it, since I've put alot of work into this project of mine :p I do legs, back, shoulder and arms as well! I just emphasised the chest workout, as an example of one of my focus-areas.
Basic push up and common mistakes ngoachoi 6 6 yearseknight (58109): Possibly, depending on their individual mobility, or lack thereof. -3X
slingshot is amazing for bad shoulders csizemore21 27 6 yearsstrauss (31): I can definitely see that I have a shoulder injury and like I said I use it and find it very helpful to allow you to push yourself further with heavier weight
Uneven Body Parts correra911 6 6 yearsSOLARSUPLEX (8314): The only thing i could say is use dumbbells for everything. That way the shoulder that is under developed cannot be helped by the other shoulder.
Triceps are taking over Tritons 19 6 yearsSOLARSUPLEX (8314): Thats like asking if turning the door handle moves the hinges. THINK ABOUT IT MAYNE
Push Day TheSecret 2 6 yearseknight (58109): Can't comment without knowing your routine and diet. Post 'em both up. -3X
chest problems John2626 4 6 yearsBeastmode1607 (88): Post a pic of nipples no homo and we'll determine your nipple problem
any 3 plate plus benchers csizemore21 25 6 yearsFiremanSi (42408): @WinnersNeverQuit I get ya yeah, Where are u weakest in the press??
Sling Shot® wannabemuscular 23 6 yearsGrizzlyBerg (9214): a bit snug but I think that is better than it being loose.
floor press an alright alternative to flat ? csizemore21 6 6 yearsWinnersNeverQuit (10311): Ah, just read you've got an injury, let it heal up for the next week or two, pushing through it will only make it worse
Is this gyno or just fat John2626 9 6 yearsPerfidy (3094): Slimming down a little may help, but it looks like it's just excess glandular tissue, which will require surgery.
4 months / bulk / PROGRESS PICS / Stronglift nino27 9 6 yearsBeans (4204): @nino27 Hard to be exact because I don't really keep track of my strength personal records, but after an 8 week cut I was probably in the ballpark of having added 10 lb to my bench at 5 reps, 10 lb to my squat at 5 reps, and 15 lb to my deadlift 1rm. Those would be for my all time lifts. I started really low so that I could actually make the 5 and 10 lb progressions every workout. Probably by week 5 or 6 I started having trouble hitting all the...
My Progress In 10 Weeks! ShreddedSumo 10 6 yearsShreddedSumo (10): Streanght hasn't increased that much but a bit as expected, weight difference is about 11/12 lbs.. Killer chest man got some silver back gorilla action going on there!!
Chest - once or twice a week? stranger 13 6 yearsnaturalgallant (10): It depends on the volume, but either way, I always found lower volume workouts with higher frequency to be more effective. I even experimented with whole body workouts 3-4 times a week with a few bodypart workouts on the days in between. In the end though, I've found that for a lot of people, they have to remind the muscles to grow more, rather than pound them on one day, and then forget about them for a week.
DIPPING DEEP - CERT FOR SHOULDER SNAPPAGE??? ShreddedSumo 12 6 yearsShreddedSumo (10): Great info eknight! I understand fully now thanks !!
Get rid of gap between pecs? Pimptastic 2 6 yearswannabemuscular (33216): Genetics dude. It's just where your muscles connect. Can't change that. All you can try to do is just fill your chest out as much as possible so it's not as noticeable, maybe.
my chest is going wrong need advice versus222 15 6 yearsbslo (262): @Hamersmash Lol this actually a forum dominated by mostly powerlifting/strength routines so you obviously have no idea wtf your talking about.
Why do people do incline presses? Rawsteel Jump to first page49Jump to last page 6 yearsCorkey (291): I dont know if this adds any relevance to the arguement, but has anyone found decline to be similar to dips for chest? ive never found them to be THAT effective in stimulating the muscle but rather stretching the clavicular head a bit further. thoughts?
any really good L/P/P routines? yeahnicck 8 6 yearsSOLARSUPLEX (8314): :beer: word. Thanks EK
Counting push-ups! SOLARSUPLEX Jump to first page96Jump to last page 6 yearsPawzup (64): Right.
under devloped lower pectoral? KD310 10 6 yearsAarronStenner (10990): @KD310 it's most likely the same as me, I just store fat more on my 'lower chest' I can gurantee if you've trained a while and cut down to around 10% body fat you would see your chest is quite even
Pronated vs. Neutral Grip Flies musclesbrah24 2 6 yearseknight (58109): No. -3X
3 years, still haven't found chest routine musclesbrah24 27 6 yearsswollenscott (571): Cheers @eknight http://forum.simplyshredded.com/cached/aa75373c7a3fd88ed70bb76f160d99bf.jpg
Mind muscle connection for chest Hamer93 7 6 yearsswollenscott (571): Things that worked for me include: - pre-exhaust on machine flye, suspension straps or cable flyes. - Strong stable base with te scapular retracted. - pushing your hands together throughout the entire range of the movement whilst holding the barbell aka overemphasis the adduction thinking. Ben pakulski explains it well http://youtu.be/N9UNwAjVf9M
Chest Problems.... srs TimmothyGen 20 7 yearseknight (58109): You don't have gyno. You have an under-developed chest. Give it time and it will fill out. Let me know how the whole "upper chest" thing works out for you, too. -3X
Lagging Chest? KalletSc 14 7 yearsDexdbest (4792): Dips are the best chest exercise in world!!! Try doing density(time based sets) for your chest. Works wonders
How to get bulk and lean chest? Dezali85 9 7 yearsDezali85 (1): @Xxlean..yes,i'm always go to gym 4 to 5 times a week.however,i dont have gym buddy,what i did just follow my schedule for workout.
Problem with left pectoral Hamer93 9 7 yearsnine0seven (2569): Dude we all have imbalances. My left pec is bigger than my right & same with my lats but I'm right handed. You'll be fine bro just focus on form 🙏
Muscle Proportionality alkudari23 1 7 yearsalkudari23 (52): I need help to make my body more proportional. My right chest is bigger than my left one. And for some odd reason my left oblique is more ripped than the right one. I need any advice for fixing or improving it. Thank You.
omarisuf explain about some chest myth! golagola Jump to first page40Jump to last page 7 yearsPerfidy (3094): In for @_RudeCrew having swole af upper bi's.
135 Johanna 7 7 yearsDanimal_88 (9761): Strong lift, keep up the good work
Obsessed with chest muscles mrgains 25 7 yearsIrishGymSheep (10554): reverse grip incline press is the bomb.
Its chest day!!!!! bassmas17 23 7 yearsmpalk92 (22): Love chest day...although don't normally do it on a Monday (shocking I know) but being at a university gym on a monday in weights room is like being at a cattle auction :P
pull-ups evymk 17 7 yearsteewhat (1972): @jja0016 probably due to rotator ROM, or improper form during the pull
** Useful Bench TIPS... (Vid) FiremanSi 13 7 yearsFrostshock (13324): Definitely going to try the palms thing and the setup by scap retraction FIRST and trying to be on my traps more.
5X5 is still kicking my ass Sedlo18 11 7 years_RudeCrew (15100): Open thread to view post.
uneven pec soreness? Sedlo18 7 7 yearsSedlo18 (25): @Frostshock I flex alot yeah haha and yes I do heavy 5X5 BB bench
My personal chest/triceps workout ovejo93 19 7 yearsovejo93 (1): @GrizzlyBerg exactly! how did you find out?
2 plate bench! TyrannosaurusFlex Jump to first page54Jump to last page 7 yearsteewhat (1972): http://forum.simplyshredded.com/cached/5676becfd6e0b85f36df03e6a597b863.jpg where the weathers hot but our slappers are hotter
Swiss ball DB presses eknight Jump to first page33Jump to last page 7 yearsAKK (1998): its when people use it for stupid reasons... such as Like standing on top of it and squatting. Doing barbell curls while giving their abs and intense workout.
Im getting really frustrated... Sedlo18 20 7 yearsSedlo18 (25): @kickinchicken is there any reason why my weak & bigger pec is alwasy way more sore the day after than my stronger & smaller pec? I cant seem to get the mind muscle connection with my smaller pec, always feel my tricep/shoulder taking over
Dave Tate's Bench Manual _RudeCrew 14 7 yearsCannonball (6283): Yes, so?
Difference between db / bb press Cubb 4 7 yearsCannonball (6283): Since the weights aren't connected in db press and bench press has quite a bit of outward force this might mean that you can't utilize your triceps strength as good in db press, making it more of a pec centered exercise. (not saying it hits chest better, just that it hits triceps worse)
The Bench Needs Love Too! Frostshock Jump to first page32Jump to last page 7 yearsbslo (262): @bkoguy07 Nice! that is where i would like to be within a few months.
Bench one rep max Jsn3004 5 7 yearsbkoguy07 (274): lol nah son if you try tho get a spot and put it on video
PR CITY!!! WOOOOOOOOOOOOOO Dukenhiemer 14 7 yearscoolguy1993 (13237): Dayummmm
how to Increase in bench press? dimavish 28 7 yearskickinchicken (8717): ^ This
Why absolutely chest & tris same day? Bruuh 7 7 yearsjonrivs49 (3001): If I do tri and chest or push day. I just do 5 set of rope pushdowns.
Aggressive training log Jureed Jump to first page37Jump to last page 7 yearsJureed (1): My food diary from 1/9/2014: http://oi43.tinypic.com/kamj3b.jpg
Progress pics rwall89 8 7 yearsrwall89 (64): I've been eating right around maintenance since started phat. Considering doing a short bulk then spend the rest of my time cutting. Just don't want to bulk too much since I put all the time and effort in losing all the post football weight
Calisthenics Chest Advice bubki 17 7 yearsbubki (1): Thanks guys for the quick responses. I will follow your advice.
DieselCrew- BENCH Warm Up, 3Common MISTAKES! FiremanSi 1 7 yearsFiremanSi (42408): I found these today and i REALLY like the addition of the bench for foam rolling, also the Leg Drive in common mistakes. Here's a great bench warm up drill with foam roller and mini bands from Smiddy & DieselCrew. Here's juggernaut training systems.. common mistakes. https://www.youtube.com/watch?v=GTE4-CEyV1o 3 Common Mistakes. http://www.youtube.com/watch?v=DgfkH-lrIgk&list=WL5EDF212DF6591589
Huge bench press, tiny chest MassTitan 13 7 yearsajones46 (11701): @Jimmydrama13 sorry bud, but don't waste your time. We've all tried before. Multiple times.
Broken collar bone PECasus 1 7 yearsPECasus (49): Alright everyone, It's been awhile since I posted on here. I broke my collar bone snowboarding and have had to have the operation to fix it. The operation has damaged all my nerve endings along the top of my pecs and on my front deltoids. They have put a metal plate across my clavicle. I am in the process of recovering but I was wondering if it will affect my muscle growth when I get back into training? has anyone else had it happen...
Incline chest press safer then flat? Sach 12 7 yearskickinchicken (8717): Yyyyep... http://youtu.be/WDBP_xdzyxI
What was your most effective chest routine?? Sedlo18 14 7 yearsDukenhiemer (23939): My chest is probably my strongest body part. I haven't done volume work in almost a year, I can count on my hands the number of times I've trained specifically for hypertrophy. Not once, I like lifting heavy ass weight.
Triceps taking all the glory on chest day! Sedlo18 15 7 yearsIlladian (268): @eknight i read n there is a few differences ik wt works for a person might not work for other but for me 1- i do not tuck my elbows in on BB , i flare em out so elbow is same level as shoulder i just feel it more tht way , wud it harm me or thts ok ? 2- to make sure i use n fire up pecs i do close push ups 10-15 between sets on all presses DB n BB 3- aside from that i think seldo should add more exercises using cables i dun recall its...
Heavy chest flys for big chest? Sedlo18 17 7 yearsbslo (262): This right here. I always work out alone and am never able to go as heavy as i would like on BB bench press so I end up doing DB or smith machine or Hammer strength instead. Not ideal but It allows me to get into that 1-5 rep range without the fear of dropping weight on myself.
Floor presses cassious 8 7 yearseknight (58109): That would be my advisement. -3X
Overtraining is back! rwall89 2 7 yearsrwall89 (64): http://youtu.be/LAhNyvTF5Uw
Question about Flyes Frostshock 4 7 yearsOptimusPrime (1257): Not 100% sure but I'll wing it...logically. Retracting your scapula will place your shoulders in a mechanically safer position, chesticles at an advantage whilst lessening the load on your Ant. Delt, and for me atleast is a cue to tighten up my back. I bench and fly in the same fashion, which is only due to me approaching/setting up with the same cues. Edit: ...what would happen to my shoulders if I was to conduct flys with gymnast rings?...
Improve my chest workout wittyname 5 7 yearswittyname (13): @mikew sorry for the late reply mate, really helpful post! I do train with a partner a fair amount of the time, however I do really enjoy training alone. Could you put together a routine involving some of those exercise that you think would be helpful. I think it might be my tris that lag because my back and deadlift are my strongest bodyparts and lifts. What routine should I follow trying to fix this and improving my low rep bench? Thanks heaps...
Lagging body parts and approach Jimmydrama13 3 7 yearsJimmydrama13 (295): Ye one of my strongest lifts just wasn't blessed with great chest genetics , I'm very shoulder dominant so that has always been a problem trying to isolate chest minimising shoulder input of course u will get some shoulder activation but have really focused on isolating my chest and has worked well ,
Whats the deal with chest day? Sedlo18 6 7 yearsG3NGHIS (8532): Though guillotine press is extremely dangerous if you lift with your ego. Plus, some people are going to have to work on having that kind of flexibility in the first place http://youtu.be/0SylOBKtb5Y
Incline degree to shallow? Sedlo18 6 7 yearsHamer93 (9553): High incline can be bad for shoulder i generally go for a click or two above flat
bench press vs dips leanr0x 13 7 yearsbkoguy07 (274): i do heavy(relative for myself at 220lbs) dips every week after bp.. bw+45, bw+90, bw+135. and continue with my workout they work well for me.
Some help please? KingLeonidasXIV 4 7 yearsDamon1962 (529): Flu symptoms can make maintenance a challenge. Lots of liquids, manage what you can get down (and keep down) and don't make counting a top priority, once you fully mend, you'll be able to go back to your cut plan.
Switching from PHAT to P/P/L Outwork_08 1 7 yearsOutwork_08 (25): As the title says I have been using a modified version of PHAT for about 6 months but am now switching to Push/Pull/Legs still using a power-hypertrophy set up with my rep schemes. I am really interested in bringing up my chest because it has always been a weak point for me; however, I am having trouble determining how much volume to implement. While on PHAT I was doing 6 working sets (3x5 and 3x6-8) for chest on power days and about 12...
Front delts sore after chest day? Sedlo18 11 7 yearseknight (58109): @Sach no. A "pure" front delt exercise would result in shoulder flexion, not horizontal adduction. The anterior delt is a secondary contributor to the pec major in the bench press, but I certainly wouldn't say it's a pure front delt movement. -3X
inclince,flat and decline strauss 6 7 yearsSwoleAnimal (5971): I can't stand incline, but I hit flat and sometimes decline when I feel like it. My chest day consists of more flys and dips.
chest exersices research golagola Jump to first page47Jump to last page 7 yearsgolagola (307): ok ty now everything clear , i will keep this routin for 5 months from now willnot change anything and hope to see result and of course will try to increase reps sets every some time
**B-PAK Vid - How to train CHEST & BACK !! FiremanSi 13 7 yearsKnifeHands (5569): @eknight ya theory was bad wording. I mean more along the lines of just the information you have passed on through SS.
TIPS FOR IMPROVING BAR GRIP? (DEADLIFT) ezvmoneybeast 28 7 yearscraig (835): I wonder how they would be with two barbells. Obviously harder to get off the ground and you'd likely piss off other gym members but I reckon It'd be decent. Farmers walk equipment is actually pretty cheap so you could have a word with your gym about getting some in also.
How Do You Guys Count/Keep track ofcalories ezvmoneybeast 3 7 yearsOwnsPwns (124): i sort of plan my days ahead of time, and cook each morning before i head off to work for the day. I don't keep the exact count, but i know about how many cals - Carbs/Pro/Fat. I've been able to cut and bulk successfully with this. I find that being too picky with my exact portions drives me insane and i end up throwing caution to the wind with my cals for a few days. IMHO try keeping track one way, and if it fails try another way. ...
TRANCE SHOULD STAY IN EU/ AU SRS. ezvmoneybeast 14 7 yearsEFJK (2316): Lol, times change bud. And the quality of rap and hip-hop music has gone way downhill in recent years. And stay in the EU/AUS? House originated in Chicago. Techno started in Detroit. Europeans were just much more open to these genres in that day and age which is why it caught on and took off there before the US
can benching with a dl bar lose reps? Strongboi 2 7 yearsStrongboi (79): & i mean a new rep pr in decline press! not regular :)
Before after pics and current Stanimal Jump to first page72Jump to last page 7 yearsStanimal (622): New update 2 weeks out my first steps on stage: http://imagecdn.bodybuilding.com/img/user_images/growable/2013/09/29/26497161/gallerypic/LbFdHkXXuXMGadkebVsrPAJrwaSwWDPPShIo-610xh.jpg Stan
Bench Press AarronStenner 30 7 yearsCannonball (6283): I dunno, I probably have higher dumbbell shoulder press to OHP ratio than dumbbell bench to barbell bench, but I suppose that's because I have specialized somewhat in flat barbell bench
Starting to beleive you guys about chest... Hiiibbbb Jump to first page51Jump to last page 7 yearseknight (58109): @Hewy007 different movements *may* but not enough to generate noticeable hypertrophy gains. When the pectoralis contracts the entire thing- both heads- pull the humerus from the insertion point. There's no way to have one be more "slack" than the other. -3X
is it weird? Strongboi 8 7 yearsthe1 (33861): its normal bro, now go lay down
Need advise on chest roccafella 5 7 yearsleanr0x (4183): 2 things: eat and bench
Little update (picture) bkoguy07 24 7 yearsbkoguy07 (274): Oh here's my routine I missed a post... Monday - Chest warmup 5x5 Flat BB bench increase 5lbs every set. next week increase 5lb more if you cant get at least 4 set dont move up 5lb next week 3x10 flat DB press 5x5 incline bb press 3x10(weighted or just burn out) dips 3x10 flys 3x10 incline db (light) cardio - bike at 10-12 resistance at least 10-15 mins max 30 mins Tuesday - Legs/abs warmup 5x5 Squat 3x10 lunges 3x10 legpress 3x10 leg...
I want bigger chest and shoulder Lud1309 8 7 yearsdavid12345676 (8566): cool you got Lazar as your trainer.
Very stubborn chest! Sedlo18 10 7 yearsigg (2626): @Rico dips do work chest you just have to lean to a 90% angle as close as you can. there is also a mind muscle connection that IMO works on this perfectly
Bench lags behind Jezza_91 16 7 yearsBaiTu (3096): Could you talk a little bit more about "myofascial release in the pecs" and please use small words, thanks.
2 split for more strenght Battman 4 7 yearsAustralianOak (1504): No barbell bench, no deadlift and I would personally do lower reps. Just use an established routine.
Dumbbell/bench press power MCarey 26 7 yearsMCarey (2179): Just thought I'd pop in and say I can now get the 40kg dumbbells up without a spot! Happy-progression
Chest help jrc4979 15 7 yearsjonrivs49 (3001): Maybe your uaing more of your tricep than chest. Bar touches chest. Use full range of motion with slow negatives. Mind and mus le connection - feel your chest
chest geejoe49 8 7 yearsBaiTu (3096): Have someone else take the photo or use a mirror. I don't have any thoughts on your chest but that's a horrible angle.
Brandon_12, EK and Cannonball bench comp Cannonball Jump to first page133Jump to last page 7 yearsCannonball (6283): Correct. Awesome for getting work capacity amount up though. (high volume = getting better at doing high volume, big surprise)
Chest exercise done wrong. Maarten 17 7 yearsMaarten (4299): @eknight You're absolutely right! I actually do use it as more of an assistance exercise at the end of my chest-workouts lately. Thanks for the extra info bro! http://www.unintentionalgreatness.com/.a/6a0134875a4b8b970c0147e2fa747f970b-800wi
Barbell and dumbell work same day skel1977 8 7 yearsTrev182 (14986): Open thread to view post.
Gullitione press SwoleMutant Jump to first page34Jump to last page 7 yearsjonrivs49 (3001): I have never done a reverse press thats why im asking from people experience and the what results it given you. Thanks for the replies guys.
Incline/decline/flat bench craig 20 7 yearscraig (835): In theory yes. But Its not that my other benches are 'weak' its just they aren't as strong as my decline, now take into consideration I never really do decline and its my strongest push, my chest isn't amazing by any means, I'd go as far as saying its a weak point aesthetically. So if I continue with mainly flat bench and incline bench things won't change so I think trying decline as my main bench is actually a great idea. It was good to see...
Working out chest for Bikini Competition Ryc0526 11 7 yearseknight (58109): No problem. Your state NPC (or whatever fed you're competing in) chairperson should be able to get you contact info. -3X
the best bench program for increasing 1RM Strongboi 15 7 yearseknight (58109): http://www.muscleandstrength.com/workouts/modified-westside-barbell-strength-workout.html -3X
Just genetics are will it fill out soon? Trickerd 13 7 yearsigg (2626): My left side of my body is almost completely different to my right (muscle wise)
Dumbbell chest press weight vs shoulder pres Trickerd 4 7 yearsTrickerd (28): Thank you bro. the tips mean a lot. (:
Road to 315 Jsn3004 4 7 yearsmikew (11494): @Jsn3004 you wanna figure out your actual 1RM first & foremost. 2nd: You must be on a bulk to make the progress you want. 3rd: Get on a program like 5/3/1 AND add in a day for dynamic/speed work as well. Design your 531 program here: http://www.strstd.com/ but read the 531 book for more info. For your speed work just work off 60% of your 1RM. I usually do 8 sets x 3 reps on speed days. Nix the incline work altogether. You need to work...
My chest is retarded Hiiibbbb 15 7 yearsajones46 (11701): Nope, truth hurts sometimes.
Lagging Chest KalletSc 20 8 yearsDukenhiemer (23939): Mix of volume and heavy weight made my chest the strongest body part!
How to sculpt the chest? Gains 18 8 yearsHamer93 (9553): Lift weights, eat lots, lift weights, eat less and see what happens
Dumbbell Press Help Iwanttobebig 6 8 yearsBaiTu (3096): You're 16. 3 weeks is nothing and a jump from 17.5 kilograms to 20 kilograms is relatively big. Be patient. Don't get discouraged. Keep working out. Also, if you can, drink more milk.
No chest, no delts, push movements of pc SwoleAnimal 18 8 yearsOptimusPrime (1257): I'm gonna come at this from a different angle and advise heavy arse deadlifts and powershrugs.
Chest workout advice? jakeecho 14 8 yearsFiremanSi (42408): I've switch to decline i find its more chest involvement less tri's and front delts.
Chest gains on a deficit. cactuzx 5 8 yearsSRorhrbac0808 (47098): Thank god you clarified that... I was freaking out for a minute!!!!!!!!!
Upper Chest RHGF 5 8 yearsDevil82 (1240): @RHGF train it the same way you train your lower abs
endurance issues maxsampson 6 8 yearsTyrannosaurusFlex (2641): Cheryl Cole <3 http://www.troll.me/images/mah-nigga/my-nigga.jpg
Flat Bench DB Press (Question) McQueef 27 8 yearsJelet (2190): yes, probably why i have a shoulder injury right now. even though i was doing dips when i was injured. wouldnt be surprised if having my elbows flared out like that made me more prone to injury. the reason why i used to do it that way is because i would feel it in my chest alot. if i had my arms tucked at the side i would feel it more in my triceps .
Hammer strength chest press alternativ(phat) golagola 10 8 yearsJelet (2190): Replace hammer strength chest press with flat dumbbell chest press 12-15 reprange. Whatever chest exercise you do its targeted. You might actually experience better gains because i found with hammer strength my front delts get a big pump and triceps to as opposed to dumbbell. For my chest hypertrophy day i do Hammer strength incline chest press for 3 sets 8-12. Seated hammer strength 12-15 And flat bench hammer strength 15-20...
Chest Workout Video - JordanW Rep out 385lb Prometheus 6 8 yearsNorIda (46958): I agree completely with Ek It's awesome that your here, but actually being involved in the community, rather than trying to promote your YouTube channel, would be awesome. It's pretty sad when I see a thread posted by you I automatically assume there is a vid posted Which is fine, you're not the only one. But if you really want to promote yourself, you should be trying to network with the people in the forums, after all, someone here may be...
Chest Routine Help GettingCUT 9 8 yearsHewy007 (2980): Id take out cgbp, pull downs, and add cable flyes, pec flyes, or flyes on the pec dec machine. So mine would look like: DB chest press 3-4x8 DB incline 3-4x8 Pec Dec 3x 8 (I like 8-10 reps) Cable cross over 2x8 (8-10 reps as well) Dips 3x8 Very minimal change but focus less directly on the triceps and more on the chest.
New Bench Video - 425lb Prometheus 26 8 yearsPrometheus (829): yea my deadlift is shitty, slacked for far too long, every 2 weeks I rep my prior max though lol, couple weeks ago I hit 500lb for the first time after failing the week before, last tuesday I repped it for 5, then I pulled 545lb, I'll be over 600 mid June... last morning weigh in was on Sunday at 211.2lb thanks brother Yea I definitely said it took me 2 years from when I hit 315lb to hit 405lb... took about 2 years for 225lb to...
First day of 5x5 yesterday on Bench Martino 6 8 yearsryan_929 (478): @haole I downloaded his formula to work stuff out, and used that numbers it gave me
Cable chest flies Hamer93 11 8 yearsNorIda (46958): @Brian hey just saw this. Sorry for the late reply. I generally do around 5-8 reps with that tempo, with moderate weight. Nothing too heavy, bit heavier enough that you have an rpe of 8 or so
Training With A Shoulder Injury correra911 5 8 yearssamirsaleh (1957): im facing the same issue, I stopped pullups all in all, going extremely light on shoulder presses, and doing every single rep with perfect form. The second I feel the slightest pinch I stop and move on to the next exercise.
Duke breaks 300! (Again!) Dukenhiemer 6 8 yearscoolguy1993 (13237): Beast! http://www.youtube.com/watch?v=WLqiMxBROFk
New bench PR! _RudeCrew 4 8 years_RudeCrew (15100): @SRorhrbac0808 thanks man I appreciate it!! Ya I like to bring the bar down slow. I feel as if I'm cheating if I slam it down and bounce it hard.
Decline bench Hamer93 Jump to first page33Jump to last page 8 yearsHewy007 (2980): @eknight Damn those mad bro scientists!
Sick upper body! Markovich 13 8 yearsBaiTu (3096): it's a public gym but I've got to believe that's after closing time. You don't see anyone else in the shots so I think the place is empty. It also seems to be a fairly professional video so they probably paid to use the place. Perhaps I'm wrong but just my two cents.
Chest no longer a weakness!(pics) IrishGymSheep 13 8 yearsDukenhiemer (23939): Oh yeah? Training for aesthetics now? Lame. :) I kid, I did these last 8 months as well!
Duke hits 300 (Again!) Dukenhiemer 23 8 yearsDukenhiemer (23939): Only power rack at the gym.
Question about PHAT and chest while bulking! Unreachable 10 8 yearslukecorney (1021): sorry dude couldnt help myself lol. i know im an asshole
Chest dips SleepEatRepeat 10 8 yearsSleepEatRepeat (22): Bottom point, continue or change them for cable flies or what's it called
Hit more lower or upper chest?! rayy166 30 8 yearsadam82a (3100): Pectoralis minor is a completely different muscle situated under pectoralis major. They are talking about adding "thickness" or growth to upper part of pec major
Big Ben Training Chest [Vid] !!! FiremanSi 4 8 yearsFiremanSi (42408): Its actually RIDICULOUS, but fookin hell it works man. I got alot of tips from him for more than just chest, i read his MI40 program... some good stuff to take and adapt into ur own programs. Wish i had gyms like this in my area.
Some chest to be the best BigEazyE_RSD 18 8 yearskbradley88 (210): Send me ur trumpet ill blow it for u
Lost all my strength in chestWhat to do Kiva 4 8 yearsDukenhiemer (23939): Stop pyramiding your sets, train in the 3-5 rep range. Aim for your working sets to be 80% of your max, progress every week. Profit.
bench press progression Dan_Hollyoak93 16 8 yearsDan_Hollyoak93 (28): Last workout was 10x3 on 110kg/242lbs Followed by rows and curls.. Throughout my deload, im going to keep the routine as it is.. But just half the weight. Still going heavy on lower body days
EasterSale on the most Aesthetic tees going? AlphaAesthetics 10 8 yearsG3NGHIS (8532): Etsy - Searched bodybuilding I like your entrepreneurial spirit, but I am more likely to support friends or independent artists. Skullay has a new shirt out that I am waiting to get (Its 30 but he is one of my favorite people on here) and really awesome designs. Go look at the Etsy page and how awesome some of these shirts art Northcoast Bodybuilding Championship, Gym Ratz Got some serious competition.
Progress Momo_shwag 8 8 yearseknight (58109): Bribery reps to motivate this to happen! -3X
ws4sb question bosssantana 6 8 yearsScotian (9922): not familiar with the program either but i dont think the idea is to not bench press. you just dont max out on bench every week. you choose one exercise to max out
upper chest sickrykes 2 8 yearsThisisscotty (547): It will do u know justice.. They have their ways and wont be broken! I here alot of the broscience in the gym from the older guys and its just what they are comfortable with doing. Most people who become comfortable with a something hate any change to or with it..
Chest workout Markovich 4 8 yearsajones46 (11701): Lol well.... I guess you don't need to know how a toilet works in order to use it..
Confused mykell_cypher 6 8 yearsFiremanSi (42408): My program has both in it !! I would use one without the other.... Just me.
smolov jr? Dan_Hollyoak93 1 8 yearsDan_Hollyoak93 (28): Just wondering if anyone has tried it? And any thoughts about the program
How many pushups can you do? Thedude67 Jump to first page45Jump to last page 8 yearsLacedaemon (3481): So glad this thread's problems got defused fast. I was super worried there for a second. Literally don't remember last time I did pushups.
Not getting any wider... Thisisscotty 15 8 yearsoceanair (18017): deadlifts?
Fats on lower region of chest h3xxar 11 8 yearswannabemuscular (33216): Or, you can google: "gynecomastia"
Hit a new PR leokozian 23 8 yearsSRorhrbac0808 (47098): yeah good work man!! That form is awesome.. Keep it up!
Chest twice a week? novitec 20 8 yearsnovitec (7): hey guys thanks for the input, I'm trying to bulk up to 200lb+, then cut to low BF at 180-190lbs. So is PPL the best for me to do? also my bulking diet is getting a bit old been eating samething for 2 months straight any advice on how to overcome this issue? this community is so much better then bodybuilding
DOMS Trharrison 5 8 yearsNyko (2884): DOMS is your body's central nervous system recovery to the taxing of the workout. Muscles need approx 48hrs to recover.
Old PHAT Routine Quantikz 9 8 yearsQuantikz (31): So did some flat DB press 3x5 today and felt awesome. Touched my "upper" chest and it was pumped. Seems that eknight was right after all. Peace
dumbell fly vs pec deck agra_unknown 7 8 yearsCannonball (6283): Pec Dec, better distribution throughout the ROM
1 rep max bench ?! johon6 Jump to first page32Jump to last page 8 yearsjonrivs49 (3001): Lvjack and baitu have given what im going to advice.. Anyways. It sounds like you dont have friends or someone you know and all the people seems there like all dicks if they dnt want to help you. I go to different gym due to work. Different gym depends on my sched for that day. And if i need a hand.. I just ask a random guy and they do help..
Chest twice a week? stamp 18 8 yearseingold (1291): I barely have the energy to eat let alone train another muscle group
Strenght training and recovery Markovich 3 8 yearsLinus (154): That sound like a upper/lower rutine. You could max every day and the repeat bout effect will adapt you to that work load. It will be quite un safe but you do as you like. MPS (muscle protein syntesis) is elevated for 24-36 hours after training, so every muscle can rest for a whole day before hitting it again. Your routine has muscle over lap, so not every muscle gets that whole day rest. Again its not a big issue, but i would recommend a...
Breaking PR Markovich 13 8 yearsshannowman (6367): I use metric, but I dont think the numbers mean a lot to the guys used to using imperial so I tend to describe things in number of plates or add a conversion to a few numbers to give them some context.
Please help, i'm stuck KingLeonidasXIV 7 8 yearsLinus (154): Everyones genetics are different. All you can do is workout each bodypart with progressive overload 3 times per week and eat in a calorie surplus. If you want to make sure your program is not failing you, try this out: http://www.youtube.com/watch?v=feY6vi6ORXo It can make all the difference.
3 plate bench. shannowman 15 8 yearsDemGainzzz (91): Great work man. I hope I can get there one day.
Bench press Markovich 10 8 yearsCannonball (6283): Alright! All good exercises I suppose, but I have something against floorpressing that I dont know where its coming from^^
So today I told a guy Cannonball 3 8 yearseknight (58109): http://i749.photobucket.com/albums/xx133/biolayne/butthurt-layne.jpg Today my little boy is a man! -3X
chest advice for tonight johon6 20 8 yearsSnoogal (190): Exactly what I meant
strong lifts, Mehdi's 5X5? Keelan2010 14 8 yearsIrishGymSheep (10554): You should be progressing across multiple things not just weight added and the weight added should not be so linear. I've put it pretty simply come on.
Benchpress PR Markovich 3 8 yearsMarkovich (595): Thanks ;) also used some wood boards to stop the bar a bit under 10 cm from my chest, got 4-5 reps with 85 too :D
lagging arms/chest KingLeonidasXIV 18 8 yearspandasashi (3859): no dumbell work? no skullcrushers? i dont care about a huge pump, im not there to look good in my cutoff, im usually covered anyways. no exercise will make you more full/wide/"3D"...thats genetics' job to determine. i kill my arms every arm day and they are by far one of my strong points, i dont need to try a less effective workout
Dumbbell flys ilifthard 3 8 yearsMarkovich (595): I quit doing dumbell flys on cable and dumbell flys on flat bench and only did BB BP and decline bench DB on my chest routine and my max has almost increased 20 KG in a few months. Chest is also getting bigger. So NO it does not have to be in your chest routine, you can do whatever exercises you want to =D but they can be a great way of getting more fatigue on your chest since you are not pressing, there for not using so much triceps =)
How much arch? SwoleAnimal 12 8 yearseknight (58109): I worked with the wrestling coach at The Citadel to improve bridging and arch. We did a fair amount of walking down walls bent back with our hands. -3X
Sternum pain DonPeri 7 8 yearsDonPeri (28): @Monster81 I haven´t. I workout at home you see. So I do my dips between kitchen counters, with a heavy ass backpack full of books. Maybe I´ll follow your suggestion by doing it on a chair´s arms. Thanks!
Dumbell press, keeping around 30° angle CodyTheClen 9 8 yearsCodyTheClen (37): I'm not just focusing on declines here. The picture is to show the angle that he is holding the dumbbells. This angle being held throughout the whole movement, whether it being a decline, incline, or flat press.
Bench press bands mikew 18 8 yearsmikew (11494): @Cannonball I think that would be called "board presses" in English. @Dukenhiemer Hmmmm. Sounds like using bands from the top of the cage is the way to go... I do board presses already but lifting HAW (heavy ass weight) for the full range of motion seems like it would be more effective.
Light weight baby!! Markovich 6 8 yearsMarkovich (595): Yeah, really focused on having a strongmind. Tried to think that 130 KG was only 100, but I got it up! Thought my face was going to explode, but going to try 5x5 with 100 KG next time =) increasing the reps a little bit
Incline bench and upper chest Cannonball Jump to first page47Jump to last page 8 yearsG3NGHIS (8532): I wear Gucci, I wear Bally at the same damn time On the phone, cooking dope, at the same damn time Selling white, selling mid, at the same damn time Fucking 2 bad bitches at the same damn time
A new short vid for y'all chriselkins 10 8 yearschriselkins (1597): Any recommendations for vids? I'll have some good ones once contest prep officially starts. Any ideas between now and then?
Guilotine Press AarronStenner 21 8 yearsBBS (352): going to put a lot of stress in places where you don't want it. one in particular the AC joint.
chest gains, W0gsLife 11 8 yearsW0gsLife (1): thanks guys, all a big help.
is it bad,if i work out my chest every day? francomreti 17 8 yearsMarkovich (595): No don't train a muscle every day or each 48 hour or what you call it :s It needs time to recover, and build it self up. Personally I think training a muscle 3x a week is to much, but you can do whatever you will. Personall fact: When I started "training" with a few light dumbells I did biceps everyday, probably a week or more before I stoped etc, did something like 10x10 with 8 KG on each hand, and I actually got results with it,...
Right Chest training EPİC MertcanLbyrk 13 8 yearsessendon (1): isnt wrist straps for pulling movements bb rows etc?
arms getting much bigger than chest? SupremeLeader 23 8 yearsjonrivs49 (3001): agree.. Your working you arms twice a week. When you do your chest, you are also applying work to tri.same with back and bi.
Decline chest/Incline CodyTheClen Jump to first page52Jump to last page 8 yearseknight (58109): Still awaiting a response here. @Maarten finished the one on the biceps, and agree that, yes, in terms of a control site, it may be possible to focus on one head more so than the other, but stand by the fact that heads of a muscle can not be isolated, nor can a significant emphasis by placed on one at the expense of the other via training at different angles, etc. -3X
Incline bbbench In4gainZ 9 8 yearsTheBangBus (706): exactly... who gave this guy reps
100 lb dumbbell press before world ends chriselkins 12 8 yearschriselkins (1597): Thanks for the reps guys! dwatson, let me know how the apps work out. Anyone know anything about using iMovie on a PC? Someone suggested that I just buy a cheap mac mini from craigslist. I guess I could do that.
The Basics of BenchPress jonrivs49 Jump to first page32Jump to last page 8 yearsDukenhiemer (23939): Partial reps are for pussies. Do it right or not at all. Once you get to their level, you can do and say whatever you want. I've developed a great chest with zero partials whatsoever. All it takes is consistency. Just my two cents.
feeling biceps on chest exercises. KFC Jump to first page38Jump to last page 8 yearseknight (58109): Oh good God, man. Mad, annoyed, whatever- it's semantics. If you're going to post things in a public forum, you have to be open to criticism and be able to take others opinions into consideration as well as your own. -3X
incline dumbbell press 120lbs/13 reps vid the1 27 8 yearsNorIda (46958): http://forum.simplyshredded.com/images/avatars/Back_2dwatson_th.PNG http://forum.simplyshredded.com/images/avatars/image4the1_th.jpeg http://forum.simplyshredded.com/images/avatars/default_avatar.jpg
Large Triceps..but lacking Chest/Shoulders KalletSc 17 8 yearsIn4gainZ (454): Switch to db instead of bb for chest pressing , for more ROM and chest involvement, stretching and less triceps dominance, don't lock out and go for heavy As fuck, but on the negative phase go as down as you can, for shoulder face pulls, heavy ass rows to kill that rear delt, and heavy pressing and don't direct work on anterior delt, it's getting enough intention from heavy pressing. Don't forget also to activate MMC, and you can also hit weak...
benching and no spot Ramses 13 8 yearschriselkins (1597): Your shoulders are weak. Work on overhead press and Arnold press to fix your anterior deltoid problem. Also, I can almost gaurantee that If the first rep is so much harder than the other reps that you are cheating yourself and not going down quite far enough on every rep after the first.
This form? Zny93 19 8 yearseknight (58109): That's not just good form- it's amazing form. If you can cut your ROM in half, why wouldn't you?? -3X
PHAT modifications ionatan 5 8 yearsshannowman (6367): I've run phat with upper body power on Monday and chest on Saturday for pretty much 10 weeks now. It's never been a problem.
how to make my chest grow? francomreti 29 8 yearsG3NGHIS (8532): Define what you consider pushing yourself to the limit?
How to make pecs primary mover in benchpress Zny93 14 8 yearsZny93 (91): Just tried doing a mock DB press with my moms 3lb. weights & focused on contracting my pecs completely while thinking of my elbows. I finally figured it out, and as posted above
Jim Stoppani - Upper Pecs dwatson 27 8 yearsRawn (1338): Rorh You might ennjoy this as much as me it seems. http://www.youtube.com/watch?v=uIbkLjjlMV8&feature=youtu.be&t=1s
so, this issue with my lower pectoral? Trharrison 11 8 yearsTrharrison (172): here i was thinking i was the only one! glad im not alone. just have to keep my chest pumpin ya?
INCLINE Press... whats your ANGLE ???????? FiremanSi 15 8 yearsMrMailliw (4494): I like to switch the angle between every rep so I hit every chest muscle
sternum pain, and cracking, any idea why? mrwrangler24 7 8 yearsDirkenhiemer (12157): I would stop doing dips. Do skullcrushers, pushdowns, etc. If you want a power movement do CGBP instead.
Hurt my shoulder Markovich 9 8 yearsNeverbackdown19 (183): was having the same problem not too long ago. Started focusing on strengthening my rotator cuff when i do any upper body workouts. Also, stopped going too much below 90 degrees on pressing excessive, found it put too much strain on my shoulder joints. So far, it hasn't bothered me and hopefully it stays that way! Definitely recommend giving those a try, if not, get it checked out by a Dr. Cheers
Upper chest Maarten Jump to first page41Jump to last page 8 yearsMarkovich (595): I just can't wait to overhear some of my friends talkin about upper or lower chest again. Trying to remember all the info I just read haha :p
Hammer strength chest press MertcanLbyrk 2 8 yearsIn4gainZ (454): Dumbbell chest press
Muscle Shape skullay 15 8 yearsskullay (4036): Should be trademarking it soon then possibly coming out with shirts. lol Yeah, it is pretty subjective. I guess I was hoping the site/book would lay out shapes with respect to different points of origin/insertion without the opinion of what was actually "better." Strength would be interesting to see too. They would probably take the length overall length of the muscle into consideration too.
Chest focus on phat In4gainZ 4 8 yearseventheodds1 (5644): Here we go!
Chest Workout help needed! KalletSc 10 8 yearsigg (2626): actually, the part about not flaring your shoulders is right. Vertical grip takes away the stress from the shoulders, there is no way you'll be able to do the same weight with vertical grip that you do with horizontal because of this.
Wsb and hot ass In4gainZ 21 8 yearsSimplyHarvey (52): Yeah the range of motion and subsequent force required is significantly less on a floor press. H
Women's body fat & loosing boobs Jessica1786 12 8 yearsdavid12345676 (8566): woo ass guys unite!
Chest development In4gainZ 22 8 yearseknight (58109): http://images.t-nation.com/forum_images/auto/r/786x0/4/7/47e35_ORIG-broscience_certified_design.jpg http://www.fitjerk.com/wp-content/uploads/2011/02/broscience.jpg -3X
Flat chest Imbloodythin 5 8 yearsSwift (1411): If your going to just do push-ups, add something to it like weight on ur back, an incline or negatives. My reccomendation would be to go down as slow and controlled as u can, pause and hold (still contracting at the bottom) and then explode back up. Just doing a few sets of 15 rep body weight push ups won't get you very far. But I spose it's better than nothing :p
1 Rep Max nastybeast 4 8 yearsnastybeast (31): Yea I've thought about the psychological factor. I guess I'm all mental wise I'm ready for it. Cuz I'm pumped as hell can't wait for TMR!!!!
Chestbrah In4gainZ 2 8 yearsMarkovich (595): Do you have any pictures?
Benchpress vs DB press? Markovich 5 8 yearsMaarten (4299): As long as you train your chest and not your shoulders & back, I think it is more a matter of time how your chest will develop. Your chest can't be molded, it's all down to genetics. READ
Planet fitness is worthless LiftnPandaGang 17 8 yearseknight (58109): @LiftnPandaGang I understand what you're saying here, but it's not PF fault that you don't live closer to Gold's. It was your choice- completely of free will- to train there and not drive the 30 minutes to Gold's. I had the same option, and I chose to drive to a gym that I felt would meet my needs better. As far as I know, the local PF runs month to month (unless you're a "Black member" ) and actually DOES allow you to cancel your...
BOOM! Train with Kai: Chest igg 5 8 yearsdavid12345676 (8566): old news! jk but not really haha im on top of every kai video that comes on. cant wait for the next one
Workout for the outer chest TriggaTony 18 8 yearskickinchicken (8717): @JJ3065 Should've used a belt dude.
Thoughts about my chest day? Markovich 15 8 yearsMarkovich (595): When I do my 2x8 and 2x6 I am almost 100% sure that I can't push out 1-2 xtra because if I know that I can push out a few more then I usually load on a bit more of weights =) When I do flyes I always push myself hard so the last rep on each set usually takes me 3, maybe 4 long seconds. Hope this answared what you asked for =)
BB bench press to DB Bench Press Ravenfraust 7 8 yearsRavenfraust (7): Give or take 3 months before I start looking for another gym. I'd swap squats for lunges, the only thing I'd lack would be deadlifts which really gets me pissed. But I'll try and keep lifting heavy and eating!
Smith Machine leedon 5 8 yearsMLevin (214): Smith machine is good on occasion to isolate heavy weight. Wouldn't stick to it week after week though. I have read articles about it also being good on occasion after dumbbell/barbell exercise. For example: incline dumbbell press THEN flat smith machine press.
My First Training Video - Aesthetics or not? Jealster 29 8 yearsskullay (4036): Thanks, man! Just subscribed to you as well. Yeah, James Ellis has a great look. I use Adobe Premiere CS5 to edit my videos. I've been playing with Adobe products (photoshop, illustrator, etc) forever so it didn't take me that long to get familiar with the software. I'm still trying to figure out the whole youtube thing. I'm starting to have a little success on twitter. I'm not sure if any of this will actually help me land a cover...
Having an issue with chest/back work outs. Tylerj209 15 8 yearsTylerj209 (1): Thanks for the feedback Tyler. I am comfortable with 1000 and that's what I can live comfortably off of as far as shopping for food is concerned. I only have 200 a month to spend and living in California gets a bit pricey as far as food goes.
Mental Blocks Dukenhiemer 16 8 yearsDukenhiemer (23939): Yeah man, EEEEK is the man! ; ) A little swayze for you all! On a more serious note, yes, he is the f*ckin man! Did a negative with 325 and I fought it for eight seconds or so, I feel like if it hadn't been a negative I might have had a fighting chance. It felt pretty light! Anywho, meet is in nine days. Speed squats tomorrow and a little speed bench Saturday and then I'm off for 150+ hours... It's gonna suck haha. Took the last two days off...
opinions of my chest workout? lucaboi29 10 8 yearsNorIda (46958): Oh, no. he's serious.
Best for chest DEVELOPMENT Thewasp 24 8 yearspandasashi (3859): im with you on this one, helpful guy to have around!
upper chest, side abs, v-lines chesty Jump to first page34Jump to last page 8 yearsdavid12345676 (8566): Damn iv been doing my squats are 4:30 am. This is why I don't see no gainzzzz
Weaker side of the chest? tamere01 2 8 yearseknight (58109): Slow down your rep timing on DB's. Pre-exhaust with flies. Find a gym with heavier DBs or talk to your current one about getting heavier ones. -3X
benchpress video i owe SS for months :P the1 12 8 yearsScotian (9922): Your decline pretty much just puts you on an angle like a power lifter would be on because of their arch, I think that's why
ok guys its time! AverageJoe 9 8 yearsAverageJoe (4510): just back from the gym I did like a thousand sets/supersets/trisets of pec work.. it hurts... now lets eat a truck of brown rice
sooooo happyyy :D lift4life 6 8 yearsdavid12345676 (8566): gl with that and i hope you have speedy recovery so you can get under a bb soon!
anatomy and philosophy prof said CHEST UP/lo Jelet 18 8 yearsJelet (2190): Yep its bs. The teacher rly pisses me off. I wonder if i can go to the dean and have the teacher fired forbein a moron!! Or maybe i can go to other teachers and c what there input is... Any links i can have to bring to the dean or just suck it up . (to late into semester tochange classes)
build that big upper chest! sickrykes 13 8 yearseknight (58109): Any pressing movement "works" the minor, as it has to stabilize the shoulder joint. That's not to say there's going to be any kind of significant growth however, as the movement is primarily isometric. Regarding recruitment, our friends at Brianmac.co summarized it better than I could in the following: "Eccentric movements recruit most fast twitch fibres Research, McHugh et al. (2002)[1], investigated the difference in...
2 year gains(inspired by zyzz) Jalale Jump to first page35Jump to last page 8 yearseknight (58109): Yes....don't mention the name Zyzz or someone much larger than you who has actually put some size on will likely look at you puzzled, ask "wtf is a zyzz?" and then eat you. He will likely look like this: http://i.imgur.com/WpRYJ.png -3X
Any way to build the width of your chest? Markovich 8 8 yearsMarkovich (595): I will start doing 3-4 sets of flys after my bench pressing and see how that goes =)
chest question sickrykes 11 8 yearssickrykes (1651): This article is saying you can target areas and EMG readings can be inaccurate? It says surrounding muscles can effect the reading and it can only read up to 2 cm deep
Stuck on my bench press Jezza_91 12 8 yearsMassthetics (364): @Jezza_91 listen to pandasashi and do some strength training like low reps n stuff like that
"Upper Chest" serious thread Piggles 10 8 yearseventheodds1 (5644): Ek will teach you about human body more than your high school biology teacher.
Quick effective upper chest workout Dukenhiemer Jump to first page33Jump to last page 8 yearseknight (58109): I've already not only addressed this, but provided the data on it. If a muscle only has one point of insertion, then it can ONLY contract entirely from origin into insertion. Because two nerves innervate the muscle via the clavicular and sternal portions (potions- not heads; heads would imply separate and distinct portions of the muscle, as in biceps, triceps, or quads) somehow people have tried to argue that two nerves=two areas of movement....
chest genetics? nastybeast 16 8 yearsZny93 (91): @nastybeast I think that mazz is onto something, I've been playing guitar for about two years and my right side is a lot more progressed than my left. Try doing dumbell bench presses to even the weight out!
Chest!!! eingold 10 8 yearseingold (1291): i did chest again on the sunday and felt good had no issues.. going to apply higher reps on thursday 10-12 and lower reps on the sunday to focus on strength thanks for the advice
Hammer grip for chest brian12 7 8 yearsbrian12 (9495): @cassious Yeah, I thing that's right (I'm sure EK can clarify :) @Zyzzst Mine was a torn rotator cuff among other damage about 9 years ago. My shoulders just never feel right when benching - so I really need to work around it. Luckily my chest has never been a lagging muscle group for me!
Adis Jakic - Top fitness model in the World shockingfit 26 8 yearsshockingfit (334): just mirin bro. I'm kinda hoping to follow his steps one day, show up from nowhere and win Musclemania fitness model competition :D Would be awesome.
how to increase weight on benchpress. hotborad 13 8 yearsDukenhiemer (23939): ^^douche^^
upper chest zzzzzzzzzz BEASTIX 17 8 yearsalexmuller (5452): @the1 agreed bro, not just that but my chest responds better to inclines, but I think it is the angle my elbows are at when I am on an incline and I dont roll my shoulders at all on incline.
Power Rack Bench Pressing BWestern 4 8 yearseknight (58109): Most people do not get stuck a few inches off their chest when they bench press. It's the lockout portion of the lift that creates problems. Rack lockouts (as well as board and floor presses) allow you to handle heavier weight than full ROM, developing better lockout strength. Keep I'm mind, too, that these movements are often used by powerlifters who get a little help off the bottom by wearing bench shirts. -3X
Not working out for 1 week. What's going on? TriggaTony 6 8 yearsMassthetics (364): @TriggaTony what jelet said. just take a mean pre workout and youll be fine. but seriously, its impossible to hit pb's every week my dude
CHEST HELP eingold 5 8 yearseingold (1291): i guarantee you i am not trolling and i am working it out.. i would not lie about my chest getting smaller and weaker?
Serratus Eddieb64 7 8 yearsEddieb64 (43): @david12345676 what do you mean sloppy?
Upperchest advice T1no1 29 8 yearstarotale (433): this. squat and deadlift your skinny ass (no pun intended), then you will grow explosively.
Strength and Hypertrophy in same workout? BWestern 5 8 yearsAverageJoe (4510): Burn sets improve vascularity (getting a real huge pump) and therefore increase hypertrophy by improving nutrients transportation. You should use different rep ranges to hit all slow twitch and fast twitch muscle fibers. that workout is designed to do so! :)
Questions about workout while sick geawesomenessed 4 8 yearsshockingfit (334): I've written an article ages ago on this. Check it out clickable text
Chest lacking David_123 16 8 yearsZyzzst (4486): Honestly i do a split like this Chest and bis, then back and tris, then legs, then shoulders traps and i repeat after that. Since you posted your chest routine i will too. I do Barbell bench for 4 sets and go up to 255 for like 8 reps, i then go to incline dumbbell presses where i go up to the 105's and do around 10-12, I then do incline hammer strength presses and then 4-6 sets of cable flies. My chest is my best aspect of my body and this...
Need help about chest training issues. Markovich 6 8 yearsMarkovich (595): Yeah, kind of like a cleavage :p I also heard that it takes some time to build them together, so i will just wait =)
Seeing as its chest day... Massthetics Jump to first page31Jump to last page 8 yearsMassthetics (364): @IrishGymSheep pray explain.
kinda need some help laxbro32 4 8 yearsThor (5028): Dumbbells and time. Most muscle imbalances even themselves out eventually. This is because the rate at which muscle grows slows. So, while one might be bigger, it will hit diminishing returns faster.
Chest training for Ectomorph QuirtMc 12 8 yearsalexmuller (5452): No problem! Good luck!
16y/o pics Eddmode 12 8 yearsSRorhrbac0808 (47098): HAM RAGE
Cutting - Male Breast Reduction & Belly Flab shredboy 3 8 yearseventheodds1 (5644): Abs are made in the kitchen not gym.
HEAVY WEIGHT LOW REPS Frantic 10 8 yearsAverageJoe (4510): I'd say, tell your friend to aim for 4x10 with lighter weight with a 2-1-2 tempo, full range of motion with no locking of the arms at the top of the motion, as Weider recommend it ;P . And yeah, diet is so important. myfitnesspal.com could really help for that!
Chest and bis Zyzzst 7 8 yearsshockingfit (334): Thanks bro :)
chest twice a week. bullet 14 8 yearsnastybeast (31): Power Day Flat dumbbell presses 3 sets of 3-5 reps Weighted dips 2 sets of 6-10 reps Incline bench presses 3 sets 6-10 reps Hypertrophy Day Flat dumbbell presses 6 sets of 3 reps with 65-70% of normal 3-5 rep max Incline dumbbell presses 3 sets of 8-12 reps Hammer strength chest press 3 sets of 12-15 reps this is what i did. Just an extract from the PHAT workout basically. Hope i helped :)
Forward Rolled Shoulder - Help? asianpower 4 8 yearsAKK (1998): i wouldnt go stretching your shoulder throw an extreme range a motion or any type of stretching that involves putting it through a ROM and holding it there, a static stretch I believe is the technical name. Go see a chiro, I think everyone would benefit a lot from seeing a chiropractor. I know I would and I might just go see one due to the fact my shoulders are a tad bit off level.
triceps oversized, chest undersized? misc 8 8 yearsAKK (1998): pre-exhaustion will do nothing.
Are flat,incline and decline really needed? endouille 10 8 yearsBaiTu (3096): Personally, I think all you really need to do are push-ups. Follow that with the press - the overhead press. For kicks you can do other exercises - bench, decline and incline. But if you want to do what is simplest - stick with push-ups. If you want to add to that with some serious weight go to the press. That's just my belief though. Very few things are actually needed.
Chest Problem correra911 14 8 yearscorrera911 (97): Alright well thank you everyone for the advice. Looks like I just need to keep cutting and doing my HIIT/LISS!
Tricep, bicep, chest and back. RageBoy 8 8 yearsRageBoy (7): Thanks guys, the routine is splited up, so i use 1 hour to train, full body, includes tricep and bicep, with just two exercices each
Outer Chest siddon41 16 8 yearsdwatson (26511): Thank you EK. Find me a study showing you can change the shape by changing grip placement and I'll change my mind.
What do you think about this chest routine? ilifthard 17 8 yearshaole (2109): @AKK this^^^ I know he is hitting incline BB first but then he does DB's and then flat BB on his 4th exercise. Its easier to go to failure with DB because you cant get trapped under it like BB. But I also agree with you that his routine is kind of dumb and he could simplify it... Cut down on the variety and increase sets.
Resistance Bands AarronStenner 2 8 yearscardinal (6175): I used a home gym for many years and would use some high resistance bands for the equivalent of cable exercises. I would wrap them round the power rack which allowed me to do all kinds of exercises from lat pulldowns to cable crossovers.
Bad chest? RageBoy 7 8 yearsalexmuller (5452): TO be honest that isnt that low, especially if you are prone to storing fat on your chest. We all store fat differently, and if yours happens to be your chest then 10% wont be enough, get to about 8% then you will get a much better shape. Good luck
Problem feeling chest when benching RageBoy 21 8 yearsMazz (573): AOak and Jusu have it right exactly! I had the same problem bro. Typically your front delts fatigue before your chest, so you aren't quite putting up as much weight/reps as your chest can probably handle. Pre-fatiguing my chest with flys was suggested (either in an article or here in the forum, can't remember exactly) and I have had awesome results since I've started my chest rountine with that. To pre-fatigue I do 3 sets of cable crosses...
Incline Flies sexpanther 9 8 yearsAustralianOak (1504): And it smells like big foots dick. Cant wait for Anchorman 2!!!
THE DETERMINED1'S SEMI-EPIC QUEST TO 315 DETERMINED1 Jump to first page61Jump to last page 8 yearsAKK (1998): It be different if this was for reps so Its kind of hard to be nitpicky about form since this is close to maximal weight and also good lift, keep up the good work. jerking is/can be a minor/major problem but most professional weightlifters do what they call "pulling the slack out", dave tate talks about it in one of his deadlift videos. From my point of view You shoot your hips(your lift starts with your hips getting high and your...
I rape'd my sternum! bullet 6 8 yearsBen777 (5358): lol @ "rape 'd"
Bench press question! (Dumbbell) siddon41 17 9 yearsDragonian (4951): Anyone bench with death grip? i stay the hell away from it but i know alot of people use it
inner pec lagging! watch this vid spyderboys 25 9 yearseknight (58109): I don't want to start a whole thing here, because we've already done this, but you are aware, yes, that angle and grip are different? -EK
Targeting parts of a muscle! brian12 18 9 yearsDexdbest (4792): However to be fair, the chest is one muscle but there are ways to place more emphasis the clavicular head BUT also activates more fibres in the chest as a WHOLE.... From wikipedia: actions: Clavicular head : flexes the humerus Sternocostal head : extends the humerus As a whole: adducts and medially rotates the humerus . It also draws the scapula anteriorly and inferiorly. A variety of resistance exercises can be used to train the pectoralis...
pectus excavatum WaxyLizard 5 9 yearsWaxyLizard (756): on the side man. trust me! read this guys link he posted here and he pretty much tells it all.
HYFR BOUT DAMN TIME Dukenhiemer Jump to first page33Jump to last page 9 yearseknight (58109): Absolutely! I thought I knew how to train for power until I started WS. I was wrong. Best strength program I've ever used!!! -EK
Stubborn chest nastyraccoon 10 9 yearseknight (58109): Bro, you're 15. Your body isn't done growing by any stretch of the imagination. Stop getting hung up on something like this. I wouldn't even consider priority training at your age because your body is going to do what it wants to do until you're done developing. The inner area of your chest is the last place noticeable growth occurs for most people because the fibers are thickest at the shoulder joint and least thick toward the sternum- it takes...
Stubborn Upper Chest AarronStenner 25 9 yearsSwayz87 (9039): @eknight http://gifsforum.com/images/gif/lol/grand/lol-eccbc87e4b5ce2fe28308fd9f2a7baf3-350.gif LULZ!!! Hell Ive heard im actually pretty good at that there rape ; ) Jk Jk
Benching with flared elbows Stepheningchen 14 9 yearseknight (58109): Sorry if I was unclear- its not that the humerus is further from the body that's unsafe, it's that trying to stop the movement at that point, before the shoulder joint has completely unloaded the weight that puts the shoulder at greatest risk of injury. -EK
close grip bench press DETERMINED1 9 9 yearsbrian12 (9495): Hey man, My guess is that your shoulders are not as far back as they can be. Try pulling your shoulder blades together and having a bit of an arch in your back - that should take the strain off your shoulders and chest, and make it a tricep dominant movement^^
queston for EK Wbauman 18 9 yearsSwayz87 (9039): Riiiiiiggghhhttttt ; )
Just need a little bit of help Dza 10 9 yearseknight (58109): Yes in this sense, because it's not overtraining. -EK
How to make my chest bigger and more defined ArtV 14 9 yearsAKK (1998): Consider Time under tension principles. and not locking out every rep.
benching for size/strength.. difference? pandasashi 26 9 yearsPopeye25 (1692): if u bench press u prob use a lot more triceps than if u used dbs so maybe thats why ur triceps are big and chest isnt. happens alot of ppl
a good pre exhaustion chest work out? Welshlifter 8 9 yearseknight (58109): I think that's pretty individual specific, but I've read somewhere between 30-45 degrees. -EK
Best FORM in Bodybuilding Jordan 9 9 yearsNorIda (46958): @Jordan... You're a jerk man, you should have helped that kid out, you know.. Shown him the correct form.... Nah.. who Am I kidding, you did the right thing, that shit is funny! Thanks for the epic vid... laughin' at this all day
How do I make my chest more defibed UPumper 14 9 yearsDETERMINED1 (2239): Open thread to view post.
chest geejoe49 9 9 yearshurricane92 (3699): Here is my chest workout, and I see solid results: Incline Dumbbell Press: 4X6-12 Flat Dumbbell Press: 3X8-12 SS WITH Flat Dumbbell Flye: 3X8-12 Standing Cable Flye: 7X8-12 (FST-7 Style) Only takes about a half hour, but hits the pecs hard.
Torso is falling behind drakula 5 9 yearsDukenhiemer (23939): Mostly genetics, I was blessed with a chest but I have a hard time growing my delts, traps and arms. My back, chest and legs all grow pretty well.
Decline dumbell press TriggaTony 21 9 yearsTriggaTony (4): Alright thanks, I just found it and ill give it a try
Symmetry Gstrett 1 9 yearsGstrett (1): I've been training for a while, made some good progress size wise but I'm having a bit of trouble getting my body symmetrical. My left bicep is lagging slightly behind my right and my upper right pec is not as defined as my left. I've tried dabbling with extra reps for the underdeveloped muscles as well as adding extra sets where I only use the underdeveloped side. I've also avoided using the bar and switched in dumbells for all of my...
meh SRorhrbac0808 5 9 yearsSRorhrbac0808 (47098): yeah. ef it. lol a few days off probably would do some good anyway.. not tryin to have an injury.
increasing the length of chest ilifthard 5 9 yearsSwayz87 (9039): pecs look just fine mate! Shit all you need to do is GROW what you already got...Then SHRED down to a low BF% you'll have pecs bishes be mirin on...
Strengthening Weaknesses BWestern 5 9 yearseknight (58109): Not at this stage,no. -EK
Chest pain. Maarten 8 9 yearsChristf (2910): reps to that...don't risk it man. The heart is something you can't mess with!
Concave chest Mangochutney 14 9 yearsMangochutney (877): And somewhere in the ether of google images sean ;)
decline bench press can cause heart attack axl 10 9 yearsalexbennett123 (349): fucking idiot. I see people doing the stupidest shit in the gym everyday and I don't walk up to them and tell them what to do. It's their body, if they don't want to do any research on how to train correctly then fuck em.
no incline for phat bosssantana 15 9 yearsbosssantana (103): nicee as soon as i go to the new gym im most likely will do phat , maybe i will do what you did first have to see how it all goes
cable crossovers bosssantana 17 9 yearsthe1 (33861): you got it.. /thread
Increasing upper chest size brian12 10 9 yearspandasashi (3859): yeah for sure i do! im not a huge fan of the huge upper chest, it looks kinda funny to me :P he can almost rest ketchup cups on his frigin chest..looks pretty baller with a v-neck tho, i gotta say...
Would anyone like help with their bench? Cannonball 16 9 yearsCannonball (6283): Corkey can you put up 2-3 vids of you benching from different angles? it would be helpful so we (or I, depending on if EK also want to help), can help you with technique. Do you know if you have an olympic bar or a powerlifting bar? How often do you train bench, and how do you do it? As much of a description as possible is good Christf I really hear what you're saying, but what I meant is like on that forum they would actually not be against...
help with my chest Valentino_027 11 9 yearsvarunj17 (498): atleast ur left pec is not smaller than your right...;) mine is...lol.
incline press c3pOMG Jump to first page43Jump to last page 9 yearsdavid12345676 (8566): yes suh brotherhood of the iron. Live by the iron, die by the iron ya kunts.
How much to lift? sumdudeonline 5 9 yearssumdudeonline (1): Awesome thank you, and I'm assuming by 5x5's and 5x3's you mean 5 sets x 5 or 3 reps. Thank You very much for the tips, I think that answers my specific questions but anything else you want to say I'll read and consider. Josh
Scott Herman's Pec Workout. DavidP94 5 9 yearsigg (2626): use a parallel grip, reduces the tension on shoulders. scott herman makes way too much noise man wtf.
chest day bosssantana 15 9 yearsdwatson (26511): http://images.cheezburger.com/completestore/2009/9/6/128967399655320339.jpg
The Situation's GTL.. LOL david12345676 12 9 yearsalexbennett123 (349): And the gym at my school is full of guys like this... The #1 reason why I lift at 0600. No d-bags, only people who are serious haha
Talking Titties dexxflex 11 9 yearsJelet (2190): the hell
muscle rest boettcherboy 3 9 yearsboettcherboy (43): pretty much getting ripped, like tone but not small, if that makes sense?
Wrist size and chest size Dexdbest 12 9 yearsMrMailliw (4494): lulwot
Getting Moobs instead of pecks, fuark. Mark3693 6 9 yearsMrMailliw (4494): Hahahahahahahahahhahahahahahahahahahahhahaa That is all :P
Is dumbbell bench press same as Barbell BP DinFer22 17 9 yearsDinFer22 (16): yea guys i just finished chest workout. DAMNNNNNNNN i love dumbbells now!!!!!!!!! I feel it more.
THE DETERMINED1'S SEMI-EPIC QUEST TO 315 DETERMINED1 10 9 yearsDETERMINED1 (2239): @Christf have watched those videos before but i decided to watch them all over again as you suggested...i am working on the leg drive part but am having trouble on the bench set at home because it is so high off the ground, the one at the gym is a like a foot shorter and i can lift much better on it. @OhhLoLo i was originally taught the same way but arching the back really have improved my lift tremendously. @SRorhrbac0808 probably the best...
decline cable crossovers bosssantana 11 9 yearsbosssantana (103): @efjk i knew it you see :D
Best workout for bigger/ fuller chest SupremeLeader 9 9 yearskospel (199): http://www.youtube.com/watch?v=WDBP_xdzyxI This should work
Smith machine bench press vs. bench press DinFer22 13 9 yearsmisstown (1): they both work the chest so use both to keep mixing it up.
upper chest GOD 15 9 yearsseansm10 (906): while that makes sense igs - the body isnt symmetrical externally either, for the most part yes, but there are differences
Help me, please Mads 3 9 yearsMrMailliw (4494): +1 @Dragonian Also, lift at the level of your left arm/pec i.e. if you fail too soon on x kg/lb of weight on your left side, drop the weight so the left can handle it and eventually the imbalance will minimise. Change to dumbbells for all muscle groups and exercises as well if it is a big difference and/or is occuring in any other areas.
Chest size salvati5 19 9 yearssalvati5 (25): I will try bench dips.
Hindu push ups Dexdbest 10 9 yearsDexdbest (4792): Lol thanks guys. Brett did you notice any good gains doing em? And swayz u gotta teach us to talk like that
One Rep Max Help Fitz28 5 9 yearsFitz28 (124): Right now to work on my one rep max my workout is: 4 sets of 6 weight: 65% of current one rep max 4 sets of 3 weight: add 30lbs to previous weight 4 sets of 1 Weight: add 30lbs to previous weight If completed without a spot then increase starting weight 5lbs This is the heavy part of my workout. I also do dumbbell and body weight lifts as secondary (dips, dumbbell bench, flys, lunges, wall sits and jump squats) I've had really good gains...
Chest Exercises Seller 4 9 yearsBaiTu (3096): I think Jusu about covers it. If you want to try something really new, how about trying a one-armed dumbbell bench press or one-armed push-ups.
Dips Corkey 16 9 yearsThor (5028): More upright - more tris More forward - more chest
Create a Workout Mazz 6 9 yearsIrishGymSheep (10554): Monday - Back, Rear Delts Pullups 4 sets after warm ups first set stopping 2 reps short of fail, set 2 and 3 stoping 1 rep short of fail, final set to fail. Bent Over Rows 3x8 Kroc single arm db rows 3 sets each side 16-24 reps Rear Delt Rows 3x12 1 drop set Wednesday - Chest, Front/Mid Delts Flat Bench 3x8 Dips 3x8 Shoulder Press Incline Flies 4x12 Leaning lateral single arm raises 3x10 Plate Raises 3x12 Friday - Legs Squats 3x10 Jeffersons...
ITT we love DLB even more!!! (Vid) Swayz87 5 9 yearsGymCandyKid (12): Nice, them front delts taking a beating though.
Questions about a simple wager BaiTu 8 9 yearsBaiTu (3096): @MrMailliw And how much do you weigh?
Working chest muscle twice a week. SupremeLeader Jump to first page33Jump to last page 9 yearsSwoleAnimal (5971): i aint never thought about no science. all i know is i lift things up then i put them down. then i eat a steak
My new goal - can you do this? BaiTu 24 9 yearswannabemuscular (33216): Impressive: http://youtu.be/ee2cWddxHdI
need help developing more of my upper chest bosssantana 9 9 yearsbosssantana (103): thanks everyone and i just finished chest today and i felt it alot today went mega hard >:]
Very different chest workout rowie 4 9 yearsDexdbest (4792): Anybody here ever tried push up bw chairs(three stool push ups) it gives an amazing pump and a good stretch
using only dumbells? Popeye25 10 9 yearsPopeye25 (1692): i usually dont... nearly died lol.
Bench Press ROM Shadow 12 9 yearsLittleDragon (486): Having that arch kind of makes it a decline bench and decline pressing activates more pec muscle, right?
Chest strength help!! TriggaTony 8 9 yearseknight (58109): +1 -EK
Bench press and "upper pecs" eknight Jump to first page217Jump to last page 9 yearsAKK (1998): http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises
question about middle chest pong 15 9 yearseknight (58109): Confirmed by who? No one with any qualifications as a trainer, no one with a medical degree, and no one with experience as an exercise physiologist. Thus... NO ONE. -EK
Over Worked Chest TriggaTony 9 9 yearseknight (58109): Your workout is part of the problem for two reasons. First, if you want to bring up a weak point, you do that by training it smarter, not more often. It's not going to grow if it doesn't have adequte recovery time. Further, all of that anterior (pressing) strength is not balanced by equal posterior (pulling) strength. In other words, the strength in your back and rear delts is not going to keep up with the strength in your chest and front delts,...
Chest Strength + Hypertrophy Cupcake 17 9 yearsMatt7 (67): Theres a good example of training chest twice a week in one of the Layne Norton articles on here. Rep ranges on a strength day are 3-5 Rep ranges on a hypertrophy day are like 8-12 Have a look on here - http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Workout & Chest tips arnamnart 6 9 yearsshreddedAsh (39): man you are giving your body enough rest that is your muscles are not having enough time to grow
Chest that pops? puddlecakes 19 9 yearspuddlecakes (1): How am I not eating enough? I am stuffing my face to the point I feel full at all times. I eat 6 to 7 times a day. Each meal has 4-6 ounces of protein, a cup or two of rice/oats and random fat oils, sometimes veggies etc. My calorie intake should be around 3k to 4k.... Also, I work each area of my body every week. And before this last routine I was dedicating a body part per day, mainly encorporating pushes and pulls. As simple to...
has anyone experience ever tried benching 2x Jelet 9 9 yearsJelet (2190): What do u mean max effort bench and dynamic bench day? Also thx mikew!!! And im 169 lbs now. Hard to tell. Some days fresh in mornng i 169. And some days im low 170s. Dam water retension. And i do have a spotter
lower weight higher rep for benching(advice) bosssantana 4 9 yearsbrian12 (9495): Usually when I lower the weight with higher reps I like to lower the weight by adding weight.. haha
My Chest workout hungrypinoy 11 9 yearshungrypinoy (1): thanks for the tips guys! what do you guys think of the rest of my workout routine? Legs/traps Barbell Squats 5x5 Front squats 4x6-10 Stiff leg deadlifts 4x6-10 Leg extensions 4x8-12 leg curls 4x8-12 Barbell Shrugs 4x 12-20 Behind the neck Shrugs 4x12-20 Chest/calves Flat barbell bench press 5x5 Incline Dumbell press 4x6-10 Chest dips 4x6-10 Cable Crossovers 4x8-10 Standing barbell calf raises 4x12-15 seated calf raises...
One rep max calculator brian12 3 9 yearsbrian12 (9495): makes no difference.
BACK/CHEST WORKOUT? DannyW 7 9 yearsStupot316 (484): If you're doing chest/back same day. Try supersetting a back and chest exercise with one another for an intense session For example.. Bench press.. supersetted with Lat pulldowns 4X10 Incline DB press.. supersetted with bent over rows 4X10 Flat DB Flys.. supersetted with T- Bar rows 4X10 Maybe to finish off Weighted Dips.. supersetted with close grip pull ups. should feel incredible total upper body DOMS the next day or so...
Enough for chest? Morgan 8 9 yearsmrmakeithappen (1): uhh..... my favorite chest workours are..... incline dumbell press...which will rip u up...go for 6 to 8 reps a set... focus on form..i like flat dumbell press heavy....cable crossovers...focus on form...increase weight...no pain... no gain
chest brah! WaxyLizard 4 9 yearsIrishGymSheep (10554): The Smolov Jr is a 3 week routine/rep scheme (although many have stretched it out to 4 or even 6 weeks). It's less difficult than the similar base cycle of the full Smolov and is better suited to more lifts (e.g., it works well for bench). The routine is as follows: Week 1 (SETSxREPSxWEIGHT) Mon - 6x6x70% Wed - 7x5x75% Fri - 8x4x80% Sat - 10x3x85% Week 2 Mon - 6x6x70%+10-20 lbs (bigger increase for...
Help ScumbagCrac 4 9 yearsbrian12 (9495): Study this video. Watch it 10 times. http://www.t-nation.com/strength-training-topics/bench-press
Chest problem Valentino_027 13 9 yearsPopeye25 (1692): last few weeks i finally got my chest to grow. gave it its own day once a week. went heavy 4 to 8 reps on first pressing excersize(choose ur weakest) n then upped vol for others. finish off with pec deck r flys eg; incline 4 to 8 reps 4 sets flat 8 to 12 reps 4 sets decline 8 to 12 reps 4 sets flys 10 to 15 reps 3 to 4 sets (might do close grip bench for tris at end n maybe skulls but usually just do chest n maybe calves)
chest!!! Dave18 6 9 yearsDave18 (36): routine is: incline DB press- 4 sets flat bench DB press- 4 sets wide grip BP- 3 sets flat bench flys- 3 sets
One arm bench press BaiTu 10 9 yearsBaiTu (3096): Wow, that's a pretty amazing video. Thanks for all the answers. They've been helpful.
I was wondering.. Dave18 8 9 yearsluka (2416): decline is the shit
All round chest building? Marshall95 5 9 yearsSwayz87 (9039): I thought BB.coms New Arnold Chest routine looked legit!!! I would do it twice a week! here is the link!!! http://www.bodybuilding.com/fun/arnold-2-point-0.html Looks legit ^^^^
Pec help please Mic_Cooper 12 9 yearsMarshall95 (1): One I find really helpful for my inner chest in grab a 5 5kilo plate and hold it at your inner chest with your palms facing each other,slowly push the plate away form your chest and squeeze it hard then continue that for 12 reps 3 sets.
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