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    Discussion in 'Training' started by jailynn24hb, Aug 5, 2012.

    1. jailynn24hb

      jailynn24hb Well-Known Member

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      So the most current picture of me is my current i can bench my own body weight but i want my chest to develop more how can i do that
      my chest work out day consists of 30 to 45 min chest routine which is:
      bench press| 195 lbs 4 rep x 5 sets
      cable fly's | 40 kg 5 reps x 5 sets
      declined dumb bell press| 120 lb 4 reps x 5 sets
      push up with 10 lb weight on back| 10 x 5sets
      alternating pushs ups | 10 or until fail x until fail

      And i probably have 45 sec rest in between sets. And i do eat the necessary amount of protein and calories. so any advice on how to fill my chest out more will help.
       
    2. Magnar

      Magnar Well-Known Member

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      chest development

      Do db bench press, and eat more.
       
    3. baletki

      baletki Well-Known Member

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      chest development

      Form/Contraction, Diet, and maybe do some incline pressing. It's more important than decline
       
    4. defelqy

      defelqy Well-Known Member

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      chest development

      I agree with this man,
      tho i wouldn't say inclined is more important than decline. Just that they work in different ways.
       
    5. alomjabpd

      alomjabpd Well-Known Member

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      chest development

      Id focus on incline(BB/DB presses, flys etc). Any incline movement is much better for overall chest shape than flat bench. And DB work will alow for a greater ROM/fascia stretch than BB.. Dont do decline unless you want wierd boobies.
       
    6. masoven4u

      masoven4u Well-Known Member

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      chest development

      cuz muscle shape has nothing to do with genetics.
       
    7. jailynn24hb

      jailynn24hb Well-Known Member

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      chest development

      Change it up every now and then. Increase your with a little bit of lower weight. Never forget about the power of a push up, strengthens all the muscles need for a good bench.
       
    8. jailynn24hb

      jailynn24hb Well-Known Member

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      chest development

      You don't want to end up like Tom Cruise. Dude does way too much decline

      [​IMG]

      [​IMG]
       
    9. casse

      casse Well-Known Member

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      chest development

      Naaa bra but there is a reason alot of the top fitness models/BBers stress the importance of incline over flat and decline for chest development. I had/still do have ****ty chest genetics and all it seems to respond to is incline.
       
    10. Canellesao

      Canellesao Well-Known Member

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      chest development

      dafuq.

      the reason why people focus on inclined is simple: it works on upper chest and shoulders.
      now the pec muscle is one, tho it has 2 "heads"
      [​IMG] ignore the captions.
      as you can see the pec can be "used" to push in different ways;angles
      some people belive that it doesn't matter, chest is chest if you do decline and incline it will endup being the same thing, others belive that each part of the muscle can be worked on.(people think inclined works better for upper chest, but that just isn't true, it is a push/press exercise not a pull, so u'll be pushing the bar "up" but what u really using to do it would be ur lower chest)
      Doing inclined would really work on the lower chest if u think of it. while dips and declined would work on the upperchest, but i'm not sure i belive in this theory, all i can say is, you can't shape ur muscles, but dont neg exercises cuz ppl tell u stuff.

      -

      edit"
      but i'm not here to argue, i'm in a really bad mood, i might have expressed myself in a wrong way. I dont really care if u understand what i tried to say lol, just figured i had to post it here.
       

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