1.5pl8 as a 10rm should have you with a pretty decent chest. 2pl8 10rm for sure should give you a nice chest. If you're doing low reps you're doing it wrong
Attention:
Your common barbell compound lifts do not build the most muscle.
Start doing high volume on flyes and dumbbell pressing or even machine pressing where you focus on the stretch and contraction as accessory movements after your strength lifts (barbell bench).
I have a better chest than 99% of gymgoers and I never barbell bench press. Don't get psyoped into believing you must do these lifts. It's not reality. They don't recruit the most muscle fibers in a way that's conducive to hypertrophy. Flyes will give you a greater stretch and contraction increasing overall hypertrophy.
holy shit. you got him bro. dont worry im sure youll have a big chest in no time. you do have a big chest right? with all your knowledge? yeah bro im sure the concentric is the most hypertrophic part of the lift contrary to every single lifter's opinion. just lift heavy bro get your 1rm up and im sure your already huge chest will get way bigger than a 3x10 with slow eccentric.
You fricking dyels all need to have a nice day. Literally what do you bench? And no lying now, everybody here knows you struggle to even bench 200 because you are just that weak.
And to answer ops question, flat bench is an amazing chest exercise and you can do a shitton of volume, just don’t waste your time doing high reps.
I can do 235 for 9 just because I can do 270 for a triple.
Most of my training I either work up to a daily max and then do a down set with 220/200/180. Or I do 2-4 straight sets with a maximum of 5 reps and then go amrap, so for 240 I would go like 5/5/8.
If I have energy after that I go do do incline, with slightly higher reps than flat so like 3-5 for 5-10. Literally everyone in my gym who is big and has a good chest also puts up big numbers on the bench. Anyone doing flies and other cable shit does it AFTER flat+incline. Everyone else is just some pathetic dyel like half of the ppl in this thread.
I start with flyes as a preexhaustion movement, then move to dumbbell incline press, then back to flyes and dips. Cope seethe dilate I don't need to egolift and "put up big numbers" to impress people like you who clearly pay way too much attention to how much weight everyone in the gym is lifting. I'm a bodybuilder not a powerlifter or weightlifter.
I bet you take it in the ASS after you finish watching those big men put up big numbers homosexual.
>yes I am weak
could've just written that and saved us all some time
1 year ago
Anonymous
What do you dumbbell shoulder press? 6'2" with long arms and do 80s for high reps going below parallel after preexhausting. My upper chest is better than yours too. I bet you don't even use dumbbells because you're too weak to stabilize or you're a wristlet.
1 year ago
Anonymous
I should also mention I've never been over 14% bodyfat in my life so I'm doing it while under 200 pounds shredded.
1 year ago
Anonymous
Wtf is with you dyels trying to flex odd lifts? Why do you even care what you dumbbell shoulder press? That shit is an assistance exercise, the weight is secondary. Didn’t you literally just say >I don’t ego lift and “put up big numbers”
???
You fricking dyels all need to have a nice day. Literally what do you bench? And no lying now, everybody here knows you struggle to even bench 200 because you are just that weak.
And to answer ops question, flat bench is an amazing chest exercise and you can do a shitton of volume, just don’t waste your time doing high reps.
I can do 235 for 9 just because I can do 270 for a triple.
Most of my training I either work up to a daily max and then do a down set with 220/200/180. Or I do 2-4 straight sets with a maximum of 5 reps and then go amrap, so for 240 I would go like 5/5/8.
If I have energy after that I go do do incline, with slightly higher reps than flat so like 3-5 for 5-10. Literally everyone in my gym who is big and has a good chest also puts up big numbers on the bench. Anyone doing flies and other cable shit does it AFTER flat+incline. Everyone else is just some pathetic dyel like half of the ppl in this thread.
>yes I am weak
could've just written that and saved us all some time
https://i.imgur.com/rKmNWPi.jpg
Do not listen to this moron.
>Wtf he's not doing le heckin barbell bench press????
Don't give me the moronic "roider" excuse now. That does not change how muscle is built. It's built through time under tension, volume, and enough weight for stimulus. You don't need extreme weight in a restrictive movement like a barbell bench press.
I am asking you to verify your claim that you have the best chest in a room of 100 gymgoers. I am not asking you what your father figure replacements say on YouTube.
Don't care. Enjoy your small chest because you can't use your brain. I've always been a smarter lifter and people wonder how I'm shredded and big year round. It's partially genetics, but that includes using my brain.
If you are reading this you p*nis will shorten five inches in the next five years, to prevent this copy and paste this comment in other five threads. sorry i had no other option.
1.5x body weight
tell me youre lying
1.5pl8 as a 10rm should have you with a pretty decent chest. 2pl8 10rm for sure should give you a nice chest. If you're doing low reps you're doing it wrong
Attention:
Your common barbell compound lifts do not build the most muscle.
Start doing high volume on flyes and dumbbell pressing or even machine pressing where you focus on the stretch and contraction as accessory movements after your strength lifts (barbell bench).
I have a better chest than 99% of gymgoers and I never barbell bench press. Don't get psyoped into believing you must do these lifts. It's not reality. They don't recruit the most muscle fibers in a way that's conducive to hypertrophy. Flyes will give you a greater stretch and contraction increasing overall hypertrophy.
This.
Stop falling for the strength training meme.
>Top: cut
>Bottom: Bulk
>top: 30 mins of cardio a day
>bottom: no cardio
cope
>EMG data
So anon how recently did you learn that you're moronic?
holy shit. you got him bro. dont worry im sure youll have a big chest in no time. you do have a big chest right? with all your knowledge? yeah bro im sure the concentric is the most hypertrophic part of the lift contrary to every single lifter's opinion. just lift heavy bro get your 1rm up and im sure your already huge chest will get way bigger than a 3x10 with slow eccentric.
You fricking dyels all need to have a nice day. Literally what do you bench? And no lying now, everybody here knows you struggle to even bench 200 because you are just that weak.
And to answer ops question, flat bench is an amazing chest exercise and you can do a shitton of volume, just don’t waste your time doing high reps.
I can do 235 for 9 just because I can do 270 for a triple.
Most of my training I either work up to a daily max and then do a down set with 220/200/180. Or I do 2-4 straight sets with a maximum of 5 reps and then go amrap, so for 240 I would go like 5/5/8.
If I have energy after that I go do do incline, with slightly higher reps than flat so like 3-5 for 5-10. Literally everyone in my gym who is big and has a good chest also puts up big numbers on the bench. Anyone doing flies and other cable shit does it AFTER flat+incline. Everyone else is just some pathetic dyel like half of the ppl in this thread.
I start with flyes as a preexhaustion movement, then move to dumbbell incline press, then back to flyes and dips. Cope seethe dilate I don't need to egolift and "put up big numbers" to impress people like you who clearly pay way too much attention to how much weight everyone in the gym is lifting. I'm a bodybuilder not a powerlifter or weightlifter.
I bet you take it in the ASS after you finish watching those big men put up big numbers homosexual.
>yes I am weak
could've just written that and saved us all some time
What do you dumbbell shoulder press? 6'2" with long arms and do 80s for high reps going below parallel after preexhausting. My upper chest is better than yours too. I bet you don't even use dumbbells because you're too weak to stabilize or you're a wristlet.
I should also mention I've never been over 14% bodyfat in my life so I'm doing it while under 200 pounds shredded.
Wtf is with you dyels trying to flex odd lifts? Why do you even care what you dumbbell shoulder press? That shit is an assistance exercise, the weight is secondary. Didn’t you literally just say
>I don’t ego lift and “put up big numbers”
???
Do not listen to this moron.
>lifting heavy will give you a good physique
200 kg is impressive
>LE STUDIESSS
You can make a study say anything. In this video they found flyes win all the time.
>Wtf he's not doing le heckin barbell bench press????
Don't give me the moronic "roider" excuse now. That does not change how muscle is built. It's built through time under tension, volume, and enough weight for stimulus. You don't need extreme weight in a restrictive movement like a barbell bench press.
Roiding absolutely changes how muscle is built moron
>no pic of chest
Safe to disregard this opinion
>Professional bodybuilders who train chest like this have no idea how to grow chest.
I am asking you to verify your claim that you have the best chest in a room of 100 gymgoers. I am not asking you what your father figure replacements say on YouTube.
Don't care. Enjoy your small chest because you can't use your brain. I've always been a smarter lifter and people wonder how I'm shredded and big year round. It's partially genetics, but that includes using my brain.
Unironically 3pl8
Start doing ring holds and ring dips
do more volume and larson press, leg drive steals gains from your chest
>larson press
Based. Stop fricking use your legs and bench with your raw strength.
>Benching for good looking chest
Ho ho
Exercises and machines that offer a deep stretch at the bottom and bring your forearms together at the top of the movement. Stretch and squeeze.
> This homie doesn't dip.
Only dips, hindu push ups and narrow grip bench presses work the chest the way you want to grow em.
good morning sirs
If you are reading this you p*nis will shorten five inches in the next five years, to prevent this copy and paste this comment in other five threads. sorry i had no other option.
Heavy Bench for 10+ reps
Heavy Incline Bench for 10+ Reps
Dips for 10+ reps
This is all you need.
2 plate paused bench is probably enough to have good chest development.