T Nation

Chest Suggestions


#1

OK....as noted I am just getting back to lifting...a few months now...I'm looking to get a little bigger...chest and arms...I seem to be stuck. I have noticed a difference since I started but I'm stuck I guess. I do barbell and dumbbell presses, flys..for chest and dumbbell curls, preacher curls, for bi's...what else can I do to mix it up?


#2

You could change your rep and set scheme.


#3

Guillotine Presses, reverse band barbell bench.


#4

Are you eating enough to get bigger?

You can't out train a bad diet so if you're not doing so, you won't be getting bigger.


#5

That reminds me of one time that BB and I were in a commercial gym and a tall slim man approached BB and asked how he could get pecs like him. BB gave him a few standard things to do and I suggested he eat more. He says 'yeah, that's what I've been told but..."


#6

Up your frequency.


#7

Thanks everyone....the diet could be an issue. I'm trying to drop the lbs too. Being in the military the weight is always an issue. BUT I bet thats it...thanks. OH what are guillotine presses?


#8

1:50


#9

bench over 400 unequipped, you chest will look ok

non smartass powerlifter answer...

ok, I do have very thick pecs, and what got them to grow was heavy barbell inlines, dumbell benching, and dips, in that order, varying objectives for reps/weights from week to week. this actually got me to my highest raw bench as well...


#10

Bada boom bada bing. Right there (+ food).


#11

I have very little pec development.

BB pressing of any kind is out- due to shoulder junk.

but I have had some modest growth from
loaded pushups
loaded dips

just saying.


#12

I 2nd this. I also throw in some reverse band work on my 2nd chest day. I do shoulders and chest on the same day twice a week. Shoulder heavy/chest light on one day then the opposite on the 2nd day. One exercise that I really like is floor presses in the smith with the mini bands doubled up for tension.


#13

For tips on what actual exercises are performed like, visit:

http://www.exrx.net/Lists/Directory.html

This site has for each exercise explanation a short video of a test subject performing it correctly.


#14

while i am at it, switching up the exact routine as a few have already said might help. Me for example, recently I have changed from doing flat barbell bench press to flat dumbbell chest press. After my current program runs its useful course and I have taken a week or so off for recovery I will go at another routine with flat barbell again. Don't let your body get inured to the same thing for too long.