Building a huge chest

[MetalFortress]

http://www.t-nation.com/readTopic.do;jsessionid=8A0070529BE01CD4A1CC3A62FC318538.hydra?id=459382

Great article on why bench presses are not optimal for building a big chest, and exercises that are optimal instead. I'm doing the first one right now, and my chest is getting bombed.

 

[Warboss Alex]

Cable crossovers also bomb my chest, pump- and soreness wise, but they've never made me grow...

I think squats made my chest grow just as much as actual direct chest work (db press, incline bb, etc).

Good article though.

 

[check_mate_kid_uk]

i was doing it and not managing to slide my hands, then suddenly i relaised wait a second, the towels are not because this guy is soft and thinks we need padding under our hands its for reducing friction!

So i did it but i dont feel so much in my chest, my arms hurt but not my chest really.

 

[Heizen]

Oi, that stupid little pushup is the exact motion as a dumbell press.

 

[vanwilder]

Originally posted by Warboss Alex
Cable crossovers also bomb my chest, pump- and soreness wise, but they've never made me grow...

I think squats made my chest grow just as much as actual direct chest work (db press, incline bb, etc).

Good article though.

squats makes your chest grow... i ve nerver heard this before...

 

[Paintballguy]

I would imagine dips are good

 

[MetalFortress]

Originally posted by Heizen
Oi, that stupid little pushup is the exact motion as a dumbell press.

Er, no. They are done on a diagonal 45 degree line, not a straight line like dumbbell presses. If you're doing dumbbell presses at a 45 degree angle, then either you're using magnets to artificially add fake gravity, or you suck at doing dumbbell presses.

 

[Warboss Alex]

Originally posted by vanwilder
squats makes your chest grow... i ve nerver heard this before...

Squats make EVERYTHING grow.

My chest is most pumped after squats, believe it or not.

 

[check_mate_kid_uk]

rather then doing those weird pushups whilst sliding your arms i found that if you just keep your arms like a meter apart or so, it does work your chest harder.

 

[MetalFortress]

Originally posted by check_mate_kid_uk
rather then doing those weird pushups whilst sliding your arms i found that if you just keep your arms like a meter apart or so, it does work your chest harder.

Not as much as slide pushups done correctly. You can't do them at a J shape, you have to do them on a straight 45-degree line.

 

[Paintballguy]

Have you guys ever heard of hindu pushups?

 

[thefonz]

Originally posted by Paintballguy
Have you guys ever heard of hindu pushups?

Something about standing vertical against a wall upside down and pusing yourself up I think. I fell weird doing that stuff, just go to the gym.

I'm constantly building chest and not just on chest day....dips work em, preacher curls, rows, tri curls etc. And add to that close-grip benches, inclines, declines, and wide grips most chest workouts are already doing what that article says.

 

[Paintballguy]

Originally posted by thefonz
Something about standing vertical against a wall upside down and pusing yourself up I think. I fell weird doing that stuff, just go to the gym.

No, not at all... You put your hands and feet on the ground like a regular pushup but you have to put your butt all the way in the air to make like a triangle. Then you dip down towards the ground and push up and away from your feet. Its a really good exercise I incorporate into my workout.

 

[MetalFortress]

Originally posted by thefonz

I'm constantly building chest and not just on chest day....dips work em, preacher curls, rows, tri curls etc. And add to that close-grip benches, inclines, declines, and wide grips most chest workouts are already doing what that article says.

Hahahaha!!! PREACHER CURLS? ROWS? HAHAH

oh man someone give this guy a medal

 

[MetalFortress]

Originally posted by Paintballguy
No, not at all... You put your hands and feet on the ground like a regular pushup but you have to put your butt all the way in the air to make like a triangle. Then you dip down towards the ground and push up and away from your feet. Its a really good exercise I incorporate into my workout.

I always heard the name but never knew what it was.Thanks.

 

[Warboss Alex]

Originally posted by MetalFortress
Hahahaha!!! PREACHER CURLS? ROWS? HAHAH

oh man someone give this guy a medal

Eh, hate to say it mate, but he's right: preacher curls and rows DO involve some chest movement albeit minimal - when you do a standing barbell curl, don't you feel it in your chest? I certainly do - not a huge degree but enough to feel that the chest has some part to play, however small.

Not that I'd use rows as a core exercise for a chest workout of course!

I'd say they were st*bilisers but that'd go against everything I believe in.

 

[MetalFortress]

It has to do with extra tension in the muscles helping to lift the weight. They are assistance muscles but not the prime movers (as in squats), and since they aren't anything resembling big lifts, I would say they don't help near as much as squats or real chest movements.

 

[Warboss Alex]

They are assistance muscles

st*bilisers

 

[thefonz]

Originally posted by MetalFortress
Hahahaha!!! PREACHER CURLS? ROWS? HAHAH

oh man someone give this guy a medal

I do rows on back day and preacher curls on bi day......this isn't part of my chest workout obviously.

 

[check_mate_kid_uk]

Originally posted by MetalFortress
Not as much as slide pushups done correctly. You can't do them at a J shape, you have to do them on a straight 45-degree line.

how do you do them properly because i tried and it hurts my arms so quick that it does nto have a chance to effect my chest! I can not do many of them even tohu i can do nearly 50 normal pressups in 1 go.