|09-30-2011, 08:08 AM||#1|
Join Date: Jul 2011
Quoted: 0 Post(s)Rep Power: 6
Total Points: 10,099,069.65
Getting bigger chest
Hey guys, I have a real small chest, I could only bench 27kg 8 times 3 sets, I really want to get my benching record to at least 100lbs, what kind of workout should I do to make my chest bigger?
|09-30-2011, 11:13 AM||#3|
Join Date: Oct 2010
Quoted: 3218 Post(s)Rep Power: 136
Total Points: 10,178,733,514,483,400,704.00
i suggest making sure you cover the entire chest. some gross exercises to use the whole chest, and then some more specific exercises to work different parts of your chest.
that means you want to make sure you are hitting the top of the chest (lifting with your chest at the shoulder away from the ground when you are standing or sitting. your muscle will flex at the top of the chest around the collarbone)
the bottom of the chest (usually done with a cable, because weight doesn't work in reverse, but you want to be pulling with the chest at the shoulder down toward the ground from standing or sitting. your muscle will flex at the bottom of the chest, around your nipples)
and then the middle of chest (usually called a "fly" type exercise. you are squeezing your chest and arms at the shoulders together for this one. clap your hands together and push and you'll feel where this works)
check out online for pictures, as i don't have the time to explain in greater detail right now
or better yet, get somebody who knows what he's doing to show you at the gym
it takes forever to explain how to do these things
but only a second or two for you to learn by watching
and as another poster stated, you can start by doing pushups
do as many as you can a few times a day and eventually you'll find yourself being able to to many more than when you started.
in my experience with pushups you don't want to exceed a few hundred a day or so unless that's the only exercise you will be getting
the shoulder is a delicate joint that requires a lot of rest, and pushups can put it under some strain
|09-30-2011, 12:33 PM||#4|
Join Date: Mar 2008
Quoted: 2 Post(s)Rep Power: 21
Total Points: 10,030,084,401.20
I'm sure you can move past the 27Kg mark very soon.
The trick is not to make the numbers of reps that important; what is more important is good technique, slow movement (up and down), full range of motion (near as dammit outstretched arms at the height of the rep and near as dammit touching your chest when you return to start position).
Also I tend to find that a wide grip (a little wider than shoulder width) yields the best results in pectoral development rather than a narrower (shoulder with grip).
You need to find the weight that you can lift with impeccable technique for 8 reps and work on that. Try 9 reps when it seems do-able, when you can hit 10 reps, up the weight 2.5Kgs either side and aim for 8 reps again.
Dont work your chest 2 days running.
And eat a protein packed meal as soon after training as possible.
I would advise pressups, but it is so easy to not do 'good' reps with full range of motion, plus strength progress is hard to measure.
I see loads of youngsters competing with their mates on the bench press, with awful technique, jerking the weights with reps that are too fast, trying to do one more rep than the last guy. Never fall into that trap, train by yourself with excellent technique; that is the key!
You will see improvements with this.......
|09-30-2011, 01:02 PM||#5|
Join Date: Aug 2005
Quoted: 0 Post(s)Rep Power: 291
Total Points: 9,759,705,461.62
|09-30-2011, 08:28 PM||#6|
Join Date: Apr 2010
Location: My CPU is neural net processor; a learning computer
Quoted: 0 Post(s)Rep Power: 0
Total Points: 253,293,058.06
Well do want a bigger chest or a bigger bench? Thread Title and the post sound like you want both.
The simplest method to getting bigger and stronger is progressive overload. If you can bench 60lbs today (I think that's 27Kg) and two months from now, you are still benching 60lbs, you aren't doing it right. Every workout or two you should be trying to lift more weight.
|10-01-2011, 09:18 AM||#7|
Join Date: Sep 2008
Quoted: 187 Post(s)Rep Power: 13
Total Points: 4,824,951,145,381.46
I only started at the gym about two months ago and could only lift around 35kg..
I can now bench 75kg, but do my reps with 55kg. It all take time mate..
|10-01-2011, 10:27 AM||#8|
Days Of Glory
Join Date: Oct 2006
Quoted: 6 Post(s)Rep Power: 58
Total Points: 203,294,996,763,400.62
Some good advice already mate but here is a little tip i picked up for getting the most out of a bench session - After uve finished a set of bench do a set of lightish rear delt dumbell flys immediately after, its something to do with shifting lactic acid, i cant quite remember but it seems to work
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