Pec Thread

Heavy weight is key. Mix up barbell and dumbell for incline and flat presses each week.

i hurt my chest and came back doing db bench because it still hurt to regular bench but now that i'm doing regular bench all the time it's growing fast

i also use a bench kinda machine after i'm done benching with free weights because i do 5x5 regular and then 4x8 on the machine

>>36679432
i thought impeccable form and contraction was key

>>36679446
no just bench heavy ass

>>36679402
I have good peccs. I just go weighted dips, weighted push ups and 1 arm push ups.

>>36679442
so are you saying BB bench>DB bench? Ive always heard otherwise. I try to change it up but chest always looks like shit. Currently benching 175 5x5 but looks like near zero pecs

>>36679547
idk some people say that it is but i've had better results with bench

maybe do both? low reps on bench and like 8-10 on db bench? idk

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>tfw gyno and no money for surgery

Truly there is no greater form of torture.

>>36679571
Take note, memers. This is actual gyno.

What are you doing, just trying to get a pump? If you aren't progressively increasing the weight, your muscles have no reason to grow. Heavy ass weight is the key, bro

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>>36679402
I'll contribute since my chest is alright even though I don't focus on it.

I do either heavy flat BB bench (5 reps) or DB incline bench (8-10 reps), then some pec deck flyes to finish it off. Viola

No need for 4 chest exercises in one session. Just make sure you're getting stronger on flat bench. Everything else will fall into place.

>>36679624
You would look amazing at 8-10% bodyfat senpai

>>36679446
>>36679455
With decent form. Be sure you're touching your chest with the bar, pausing for a second, then pressing. My chest has grown plenty by doing this. Temporarily switching to DB bench built my chest a little more. I wouldn't recommend doing only one of those.

>>36679649
yeah obviously have good form but go heavy on bench OP

>>36679592
Is this other just chest fat?

>>36679571
youre just fat

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>>36679592
you're not the teacher

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>>36679646
I am cutting right now pham :^)

thanks for that

>>36679402
Cable flyes, heavy and often.

>>36679665
Nope, look at contour of the breast. If it was only fat there would be more consistency. Its a small amount of gland, but gyno nonetheless.

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I like to do dumbbell flat->incline->decline, dips, then chest flies to start my chest and tri day

Since this is a bench thread:

Is it okay to bench if my left shoulder hurts?

Feels fine with light weight (1 plate), but any heavier, my shoulder pain becomes unbearable and I have to leave the gym. Am I doing something wrong?

>>36679884
incline or flat flies?

>>36679928
Grip might be too wide. That can cause shoulder strain on bench. Narrower grip hits pecs a bit better too.

>>36679928
Could be bad form. You should be bringing the bar to the bottom of your chest. not the middle of your chest or something unless it's incline. If you're already doing that, trying making your grip a little narrower, if it's normally pretty wide. Otherwise, I don't know,

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>>36679961
Sorry breh I forgot to specify cable

>>36680200
well shit nigger that just raises further questions

is it high to low? low to high?

>>36679446

underrated toast

>>36679884
>>36680200
What are your lifting stats

>>36679624
Fucking really? Thats it? All this time im doing 4 chest exercises (light weight) in one session.

>>36679402
try this:
4x12 bench press
4x12 db flies
2xF pushups
4xF chinups (dont laugh)
trust me senpai

>>36679624
tfw 265 bench and still shitty pecs, what u bench bro?

How much can you bench op? My guess is under 225

>>36681546
Wait just read
>5x175

Holy shit no wonder, you are weak as shit. Why the fuck are you complaining about a small chest when you have such a shitty bench?

>>36681546
how much he can bench is irrelevant.jay cutler has bigger legs than most anons here and he squats like 2pl8 for 3.

I need a lot of help when I bench 185 for 5 reps. Should I lower weight so I can do it myself, or just keep the help? I am progressing over the weeks though, it's slowly getting easier

>>36681566
jay cutler is on insane amounts of gear so what he does is irrelevant.

If op is benching 175lbs that is fucking dismal and is exactly why he has no chest.

>>36681546
not OP but i bench 225 x 10 and my pecs are still shit

>>36681597
im sure your idea and op's idea of shit pecs varies a lot.

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guess how much i bench guys

>>36681647
Your 1RM is the bar.

>Bench
>for pecs
Lol. /fit/...

>>36681647
Pls tell me. I hope its under 2pl8 since my max is exactly that but my chest is shit, so I dont really want to bother increasing my bench.

>>36681564
>bench 185 3x5
>guy who just joined my lifting squad says I have a big chest
>I don't, he's just a skelly and my bro who's been lifting with me since I started is permabulk strongfat mode so he has no frame of reference

point is, you can look "big" to normalfags who don't go to the gym relatively easy

>>36681902
or maybe you have body dismorphia and spend too much time looking at people on gear all the time

If you want a big chest youll have to do cables.

good form and lots of contraction at the end of the rep mayne.

you can FEEL that squeeze man and it's definitely hurting.

>>36682347
what type of cable fly is the question

>>36682362

EVERY SINGLE ONE OF THEM

>>36679402
It doesn't fucking matter if you use dumbbells or barbells. And you don't need to do that many exercises at all.
One well chosen exercise 3 times a week is plenty. What you need to do however, is learn to actually use your goddamn pecs to press with. All the exercises in the world won't help you if your delts and triceps are pressing the weights.

>>36681741
>>36681647
i dont bench,i only do bw pushups

>>36679884
you do assistance before main exercises?

>>36681546
OP here, the thing is how relatively little my chest has grown compared to other muscle/muscle groups since beginning lifting. Im sure my stats on row, DL and ohp would make you think dyel but shoulders and back have grown considerably while chest is being eh at best. I retract scapula and go down to lower chest with slighter wider than shoulder grip. Idk what else to do

>>36683621
Thats genetics. Proportion is genetics.

>>36682695
Oh shit nigga. And how many reps do you do? Also do you have good nutrition or do you just eat what the fuck you want?

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>>36679624
>Viola

>>36679402
If you have a hard time engaging pecs on the bench you can put a rolled up towel between your shoulder blades, this will help you to pack your shoulders back.

>>36679665
bulge is above the sag, gyno.

>>36680687
dbol 30mg
deca 200mg
test 500mg

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https://m.youtube.com/watch?v=_jbluxamlrs

>>36684558
Thank you

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Don't forget to mix it up with flyes

>>36681451
How light are we talking here and how long have you been lifting?

>>36684453
Do you mean roll the towel and have it vertically along your spine so your shoulder blades have to go lower to reach the bench?

>>36684558
You ain't even big I bench 600 for 3 reps

>>36679402
tense your muscles when you lift, when benching consciously tense and squeeze them pecs.

>>36679402
>eat like a fatass
>develop gyno
>???
>profit

>>36684734
Since August of last year but dude Im only able to go twice a week for a like an hour and 25mins. Uni schedule is fucking me up.

>>36684734
Oh and 3 sets, 30lb-35-40. Sometimes I do it no problem and I'll go up 5lbs then the next time I lift I all of a sudden cant do it. Progress has been inconsistent for awhile.

>>36681451
Yeah man. Start off with a heavy bench exercise (maybe 2 if your chest is lagging) then do flyes for a pump.

>>36681518
175lbs for 5
Awful right? I'm 5'9" if that makes a difference

>>36683663
Yeah noticed it too late

>>36680246
I like doing low to high but you can switch it up to whatever portion of your chest you feel is lacking

>>36680687
150 ohp
270 bench
355 squat
405 dead

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>>36684537
Whenever I get into my 30's hell yea those will be my stats but I work at a gym and have a personal trainer so it keeps a steady supply of gains

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Tfw you will never be as big as your pump (left). I bench 265 for 4 with a pretty wide grip but still have no chest. Then again, for some reason my max hasn't increase past 275 in a year. My chest wants me to an hero and isn't subtle about it.

>>36685666 (checked)
>>36685735
Mirin, can't wait to get my strength up and leave ottermode behind

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>people saying that bench will give you good pecs
B U L L S H I T
I bench 270 and there are people who bench 185 who have better pecs than me.

>>36685847
Don't go full retard like me, actually bulk until you're about ~15-20lbs above your goal weight and stay around 15-17%bf for your bulk, then cut down and be a god. Don't let school or work ruin you, make time to lift and eat no matter what or you'll end up hating life

>>36685565
Low to high (pic related) is supposed to train the upper chest right?Apparently even more than incline exercises.
And do you think dips train the lower chest better than decline?

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>>36686153
Pic

When you guys do DB flat bench how low do you bring your elbows? I try to bring weights about an inch from my chest but I always feel like im too low where I feel shoulders strain or im not low enough and cant feel that good chest burn.

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>>36685874
i bench 330 for 5

neck press

I've been doing 5x5 flat bench and 3x5 incline bench for 2 years, managed to reach a 120kg x5 flatbench.
Got in an accident on my bike that hurt my shoulder, haven't done any benching for 6 months, only flies. My chest is twice as big now than it was 6 months ago, even though im way weaker

>>36685735
breh i have the same t shirt and made it into a cut off too lmaooo.

>>36683621
Keep your elbows in.

>>36686633
Those are some nice pecs man

>>36679571
Nice tittys bb.

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>>36686633
>mfw i will never get to touch these beautiful pecs
Why even live senpai?

>>36683652
4 sets of 45,35,30,30
i just eat whatever is high protein