Increasing chest size...

I have never been able to obtain my ideal pec size, and I need some advice from the resident heavy-hitters on this forum. The rest of my body is ideal. Keep in mind that maintaining my flexibility is of key importance to me. I'm currently alternating between the flat bench, and incline/decline dumbbell exercises. My current max on the flat bench is 290 lbs., and I weigh approximately 175-180 lbs. Admittedly, I'm not much of a weight-lifter, and I maintain most of my strength via pull-ups, push-ups, dips, and my Capoeira training.

A good routine would include Flat, incline, and decline in one workout. Hit your chest hard once a week so that you make sure to give it time to repair. From what you have stated, you already have a d@mn good bench max. Also take into consideration that chest size and shape has a lot to do with genetics as well.

Originally Posted by Robbyrh10

A good routine would include Flat, incline, and decline in one workout. Hit your chest hard once a week so that you make sure to give it time to repair. From what you have stated, you already have a d@mn good bench max. Also take into consideration that chest size and shape has a lot to do with genetics as well.

Weighted dips and dumbbell flys work great as well

What I was actually looking for were suggestions with regards to weight/reps during each of the exercises. I'm already doing flat/incline/decline presses. Thanks in advance guys.

Weights--> Only you'll know what you can handle with proper form
reps--> 8-10

get implants. haha.

I'm not sure but it sounds like we have similar work outs. What I do is go one day all bench and the next time all bumbells. I alternate workouts so that my chest doesn't get used to bench or vice versa. One of them is for strength and the other is for size...you need both to get the shape you want.

I like to start with flat bench and do a pyramid routine of 5 sets. I do a low weight set of 10 reps, a middle weight set of 8 reps, a heavy set of 6 reps, middle weight again (as many as i can do), and then low weight again (as many as i can do). I then repeat this routine for incline and decline. After that I do some butterflies with the cable crossovers and then I do some on the butterfly machine. If i'm still able to feel my chest after that, I'll do 3 heavy sets on the flat press machine followed by a cool down set to finish it off.\

My routine is the same for bench and dumbell days...it's just that with dumbells, well, i use dumbells instead.

Originally Posted by 3onDubs

I'm not sure but it sounds like we have similar work outs. What I do is go one day all bench and the next time all bumbells. I alternate workouts so that my chest doesn't get used to bench or vice versa. One of them is for strength and the other is for size...you need both to get the shape you want.

I like to start with flat bench and do a pyramid routine of 5 sets. I do a low weight set of 10 reps, a middle weight set of 8 reps, a heavy set of 6 reps, middle weight again (as many as i can do), and then low weight again (as many as i can do). I then repeat this routine for incline and decline. After that I do some butterflies with the cable crossovers and then I do some on the butterfly machine. If i'm still able to feel my chest after that, I'll do 3 heavy sets on the flat press machine followed by a cool down set to finish it off.\

My routine is the same for bench and dumbell days...it's just that with dumbells, well, i use dumbells instead.

Thanks bro. Our workouts are more similar than you originally suggested. I actually do a similar pyramid workout (...135 lbs., 205 lbs., 225 lbs., and then I'll press my max once a week), but only on the flat bench. I will adapt this pyramid cycle into my incline/decline presses, and dumbbell presses.

Originally Posted by Unveiled

I have never been able to obtain my ideal pec size, and I need some advice from the resident heavy-hitters on this forum. The rest of my body is ideal. Keep in mind that maintaining my flexibility is of key importance to me. I'm currently alternating between the flat bench, and incline/decline dumbbell exercises. My current max on the flat bench is 290 lbs., and I weigh approximately 175-180 lbs. Admittedly, I'm not much of a weight-lifter, and I maintain most of my strength via pull-ups, push-ups, dips, and my Capoeira training.

How tall are you? You are in much better shape than me. I can drive better, but yea you could probably beat me up unless I had some major adrenaline rush and you just woke up.

Originally Posted by 195

How tall are you? You are in much better shape than me. I can drive better, but yea you could probably beat me up unless I had some major adrenaline rush and you just woke up.

5'10

Nukkah, you never did those flys on the cable machine like I told you to did you? They give you awesome definition and are a good way to absolutely dessamate your chest after you've already worked it hard during the rest of your routine.

Most important thing to really isolate your chest is to step forward some on one leg as though you're doing a sort of halfway lunge. Keep your back pretty much upright and flat, and as you reach the end of the movement, really push your chest out and squeeze. It's so awesome the difference it makes doing it that way.

wow i never realized weighted bench dips actually work the chest that much
always thought it was a more of a tri workout

I would recommend weighted dips, super wide grip declines and inclines (be careful you can tear a pec this way if you don't have good form) and DB flies. Weight, something around 65-75% of your 1RM for 8-10 reps should be sufficient. As you do the exercises concentrate on feeling your chest expand during the eccentric movement and focus on the contraction during the concentric movement. If you focus on those feelings, you will generally force yourself to further isolate those muscles. This seemed to work for George Halbert (enormous chest, and world record bench holder) and the more I spoke with him about it, the more I realized how well this really works.

Remember diet is the most important factor in gaining muscle. You can work out all you want, but if you have a sh*tty diet you won't gain squat.

Originally Posted by M3_POWER

Remember diet is the most important factor in gaining muscle. You can work out all you want, but if you have a sh*tty diet you won't gain squat.

Depends on what you consider a shitty diet. Most people would consider a powerlifters diet a shitty diet, but a lot of powerlifters are huge. I myself had a 45" chest at 17 yrs old and 170 lbs.

Originally Posted by Russia1

Nukkah, you never did those flys on the cable machine like I told you to did you? They give you awesome definition and are a good way to absolutely dessamate your chest after you've already worked it hard during the rest of your routine.

Most important thing to really isolate your chest is to step forward some on one leg as though you're doing a sort of halfway lunge. Keep your back pretty much upright and flat, and as you reach the end of the movement, really push your chest out and squeeze. It's so awesome the difference it makes doing it that way.

They removed the cable machine at the particular college gym that I use. There are approximately four or five gyms on campus, so I'll probably change locations so that I can utilize the cable machine.

Originally Posted by hb712

Depends on what you consider a shitty diet. Most people would consider a powerlifters diet a shitty diet, but a lot of powerlifters are huge. I myself had a 45" chest at 17 yrs old and 170 lbs.

what are you a walking V? Is this you>?




My chest is about 46inch and I am closer to 230. having a 45inch chest at 170 seems kinda odd.

Originally Posted by Tenchi

My chest is about 46inch and I am closer to 230. having a 45inch chest at 170 seems kinda odd.

No, it's possible. I've never measured my chest, but my chest is bigger than most of the people that i know (that are considered to be pretty big) and I only weigh 150. It's gotten to the point that when I tell people how much i weigh, they laugh at me like im joking....it's cool though cuz i always win the stuffed animal at knott's when they try and guess my weight.

150 is next to nothing when i'm putting up 110's on incline dumbells. Weight has a lot to do with leg size and body fat as well. My legs aren't that big and I have 4.9% body fat, so it probably adds to the illusion....but it's definitely possible to have that chest size at 170.

Originally Posted by 3onDubs

No, it's possible. I've never measured my chest, but my chest is bigger than most of the people that i know (that are considered to be pretty big) and I only weigh 150. It's gotten to the point that when I tell people how much i weigh, they laugh at me like im joking....it's cool though cuz i always win the stuffed animal at knott's when they try and guess my weight.

150 is next to nothing when i'm putting up 110's on incline dumbells. Weight has a lot to do with leg size and body fat as well. My legs aren't that big and I have 4.9% body fat, so it probably adds to the illusion....but it's definitely possible to have that chest size at 170.

u r not talking shoulder right? ur are talking about chest (measuring the chest while lifting ur arms)

U must have the same problem I do when u buy suit jackets and shirts. You look like a friggin bell.

Originally Posted by Tenchi

what are you a walking V? Is this you>?




My chest is about 46inch and I am closer to 230. having a 45inch chest at 170 seems kinda odd.

Lol no that's not like me. I actually am a bench specialist in powerlifting, so I need a large powerful chest. Since that time my chest has stayed the same size but I am up to 190 and I compete at 181. I modified my training to a much lower volume on and I incorporate a lot of shirted training (if ya know what that is) now which has changed growth.