Trying to make this thread and end all be all for idea’s on improving growth specifically in the pecs. Feel free to ask questions here and hopefully someone with more experience can help you out.
Here’s what has been said-May not be easy on the eyes, but I think its better then reading through all four pages that contain some useless posts.
–1~ dumbell flyes 12-15 reps with the max weight you can do for 12 reps followed with no rest by bench press 12-15 reps, starting with a weight you can just do 12 reps with. When you reach 15 reps add 5 pounds next session. 2~ do 3 sets of bench press; 1st set 12-15 reps, reduce the weight by 25% or so and rest 30 seconds, do a set to failure, should be around 12-15 reps, go back to the original weight and rest 30 seconds and do anotehr set to failure, should be 6-8 reps. Again if you reach 15 reps on the 1st or second set add 5 pounds next session. Do each of these routines 3 times a week for 6 weeks. If you are doing them to failure it should only take 1 round of each per session to induce growth.
–Do a few sets of 15 on an exercise that isolates the chest (cross-overs, flyes, or even bench). Use very light weight. Enough that you get a good chest pump, but don’t get really fatigued. Do this on your off days, and keep doing your regular workouts. The increased stimulation may not have a huge effect, but the increased blood flow very well might. Try it for a month and let me know what happens.
–if tris and shoulders are felt more during press, then u r tri’s and shoulders dominant in this lift…a closed grip will work the tris, a wide one will hit the shoulders quite hard…try to be in the middle
–Wide grip bench press focuses on the chest and delts due to short range of motion , while a close grip focus’s more on the tri’s.
–When you hit the bottom of your sets pause think about the chest muscle and concentrate on squeezing them to move the weight up. Try to do it explosively, if it goes up too fast, next workout go up in weight.
–You want to feel the muscle being worked then contract it when lifting. With the bench reach for the ceiling and flex your pecs. With the flyes hug a big huge tree and contract the pecs when you hug…the flyes are your isolation excercise…concentrate on feeling your chest working.
– Ok, I have ALOT of trouble with pecs. I’ve been trying this routine created by Jay Robb for about three weeks now and have noticed significant increases definition and growth in my pecs already. Choose one pec exercise per day you work out (I do incline DB bench press, incline flye and flat bench.) At the end of each work out do one of the exercises (different ones each day obviously.)for 5x15 with 30 seconds or less break between sets. It’s fucking intense and a great way to finish off your routine. You can do this for up to two body parts at once. Lemme know if you try it.