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>chest won’t grow
hit it three times a week for 12 weeks
I did this and all it did was turn me into an absolute pussy magnet 🙁
My chest honestly didn’t grow until I stopped benching and started doing heavy machine work
One of these, I’m lucky that my gym has a whole lineup of pneumatic machines that do wonders. The tension stays constant throughout the whole rep, so it’s basically impossible to lock out. Only a couple low-rep heavy sets will destroy your chest.
isn’t that called the rear delt fly or some sht
Incline barbell presses
Dude...That is almost exactly what I look like. Same issue too; chest won't grow.
post body or else
heavy weighted dips and heavy FLAT dumbbell press. take your focus off of bench for a while if you care about sheer chest mass.
I bet you believed IST when they told you to bench for chest gains, lmaoooo
i fell for SS+GOMAD
That's alright for starting out to get some all around base strength. But you'll want to incorporate elementa of bodybuilding routines at some point, to become aesthetic.
Chest grows if you give it nice and deep stretches and pick exercises that bring your elbows/hands together in front of your chest. DB flys, fly machine, chest press machine (decline for the large pec, incline for the small one AND your serratus as a bonus) all work great for that. The important thing is that the exercise or machine brings your hands or elbows together, so you'll really squeeze the pecs under high load.
So you are saying hit all three heads of the chest?
>benches for chest growth
I started to do that french dudes "nucleus overload" meme training as supersets on days that aren't chest days to get a bunch of additional low quality but easily recoverable volume. You do like 12-15 reps but with a weight you could have got 20 reps with. No where near failure just adding ez volume.
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