any1 got any ideas of how i can get my chest bigger? ive been doing weights for 2 years now and the rest of my body is well developed but i still have very little 'meat' on my chest so its not expanding at all!!

please help, 6 months till summer!

I usually hit chest and tri's in the same workout, but here's just my chest routine:

Monday
Incline Bench Press 1X10 (warm-up), 3 X 3-8 (heavy weight)
Incline DB Flys 3 X 12
Machine Flys 3 X 8-12
DB Pullovers 4 X 10 (nice and slow with good form)

Thursday
Bench Press 1X10 (warm-up), 3 X 3-8reps (heavy weight)
Decline DB Press 4 X 8-12
DB Flys 3 X 12
Cable Crossovers 4 X 10 (I like to hold for a sec when crossed)

*Also when it's time to do triceps I usually superset skullcrushers w/ close-grip bench press, really gets a pump going*

I don't recommend this for beginners, not saying you are, but you could risk overtraining which would increase the chance of injury. Know how your body responds to certain workloads, and plan accordingly. I'd also recommend Bill Starr's 5X5 program to anyone looking for mass and strength gains.

Hypertrophy yeah?

The 8x3 is good.
Also, EAT LOTS! Seriously, you can only build hypertrophy if you eat lots.

I learned some techniques that help exercise without doing the work.

One is to breath in hold while expanding your chest then breath out and maintain posture to like buff out your chest and do that for 5 mins fir a couple days. Almost every says posture matters so much.

Another is more of a mental thing. You think that everything you do is exercise like how you work out that feeling just try to think of that with every day ideas.

Again these are just easy tips i've learned form PUA's and research. Hope this helps

- V2

push ups are great for chest. Also wide grip pull ups are a great way to get your upper body wider and bulkier.

Hi joe 19

Yes, buy some "Push Up Handle Bars". Unlike regular press ups, its stretches your pectorial muscles and does your shoulderand back muscles too. It even helps with "core stability" so your six pack gets hit as well.

In fact start off, on your knees, hold your body still without "shifting" your weight and do as many push ups until failure without moving your head and body around like you were (no offence) disabled.

In fact if in a Gym, use the handle bars whilst situated next to a flat bench. Jump immediately onto the flat bench, and bench press dumbells.
Unlike a Barbell you can go to failure and beyond especially if you work out solo.

Here is a smilar variation of the above excercise

[youtube] http://uk.youtube.com/watch?v=nQAh7m4xs ... annel_page [/youtube]

You basicly want to go to "bulk phase" doing less reps, and heavier weights ( do not sacrifice proper technique). People are mention eat ALOT, makes sure what you eat is good stuff, try to take in as much protien as possible, either getting supplments such a whey protein, or foods such as eggs, chicken, steak, almonds etc.

GLHF

I dont know how u like to work out or how much u know, but u should have the gist of it in about 2 years... chest is always one of my favorites to work out, and get great results... 1st thing to remember is what ever ur doing now , just stop and change it all up... I train very vigurously each body part once a week, anything more for me would jsut be over training... and no matter what, each week my work out routines are different, i rarely use the same exercise or machine 2 weeks in a row, if so im super setting it in with another... im sure u know as well as anyone, train real heavy one week, light another, hard core one, easy another, even mix them together... u want to shock your muscles (basically fool them) if u want your chest to get bigger it should be sore the next 2 days after every chest work out (BUT DONT OVER TRAIN IT) ur doing more harm than good, u know how far ur body can take u... not only can u get hurt but u wont gain a thing.

Just keep ur body guessing this is for ur all ur work outs... throw in super sets, giant sets, drop sets, pre-exhaust sets, burn-out sets, change up the time between sets, change up weight, amount of reps.... never let it get into routine.

Good Luck and if u follow this advice u will see a difference in a month easy if done properly... btw keep eating and sleeping

well to get that little flab of fat out u gotta have a good diet but try this workout. it works your chest, triceps and shoulders. there are a total of 13 excersies.

1. slow-motion three type pushups - 15 reps. - do a 4 count down 3 count up, first do them wide, then medium, and then close up (military style)

2. In & out shoulder flys - 12 to 15 reps - raise weight to the sides and then in front of your body. it works the shoulders.

3. chair dips - 15 to 20 reps - tricep workout. trying doing it with one leg or with weights in your lap

4. out-ward facing pushups - max reps - to do these point your fingers away from your chest and do your push ups. and try to get height when u come up.

5. incline pushups - max reps - legs on a chair and do your pushups

6. chair dips - max reps - intense version

7. wide pushups - max reps

8. tricep extension - 10-15 reps

9. weighted circles. - 30 reps low weight. - move your arms in circular motion while holding weights.

10. one arm pushups. - max reps - if you can't do a lot get on your knees and do as many as you can

11.laying down tricep extenstions - max reps

12. shoulder presses - max reps. alternate each arm

13. clap or plyo pushups - ( clap - just push off and do a clap) ( plyo - try to push off and get your whole body off the ground and clap, even legs)

that should be a good workout. hit me up if u need help on other body parts. lol

pushups and that's all you honestly need.

Find a good pushup program with variety and you'll see results relatively quickly.

I did the 100 pushup program for 6 weeks just to build up strength (free online), then did some more advanced variety types afterwards for better definition.

I find a lot of problems with this stuff you recommended.

why would you alternate on shoulder press? wth is max reps mean? Till failure?

To the OP, Stick with 3-4 different exercises. I found that for me separating your tri/chest day is probably wise. My triceps are burned out hard after a nice chest workout. Also, don't concentrate TOO much on chest, you need everything as a balance. If your chest gets too big, and your back lacks proper training, you'll start to have a hunched over figure. Alpha's usually stand up straight, training chest only and focusing too much on it can cause problems.

Also I like what Adam Francis recommended, I wouldnt hit chest twice a week though unless your on gear. Recovery is very important and 3 days to recover after beating up your chest just isn't enough.

Hope that helps

P.S Inclines flats are the best. :][/b]

god bless enhanced protein synthesis but even off gear if you are lagging in a certain area you can temporarily hit it 2x per week which is exactly what I'm currently doing. Yes overtraining is factor, but everyone responds differently...the key is knowing your body and how certain routines will effect it.

Dumbell bench every other day. forever. for real. it will be meaty. Also, search for techniques involved in Yoga which incorporate the chest. Nobody ever thinks of Yoga, but really, do it.

man, buy a bench press dumbells and barbell, weights, do simple bench presses every second day....say 10 sets of ten reps with a weight that makes you put a bit of effort in, not so much that your frothing to lift it but enough so your pushing yourself, give one to two mins break between sets, having a good body isnt rocket science, just takes work....buy some protien powder too

Good Luck

If muscle thickness is what you are after, you want to focus on the Bench Press, and the Incline Press. This is because you can go heavier with the barbell version as opposed to dumbbells or pushups alone. Stick to lower reps, 3-6, and do 5-10 sets...it sounds like a lot but 10 sets of 3 is really just 30 reps overall. Also because you are going heavier you'll need to keep your rest period between sets longer than usual. On my heavy days I'll rest anywhere from 2-5 minutes between sets. Adding flys and DB's after the barbell press will help widen your chest.

I'm studying to be a personal trainer and am willing to help anyone, so any specific questions, or if you need a routine to follow PM me.