Page 1 of 2 12 LastLast
Results 1 to 20 of 22
  1. #1
    Elite transcend2007's Avatar
    Join Date
    Aug 2012
    Location
    Arizona
    Posts
    2,789
    Thanks
    734
    Thanked 1,868 Times in 951 Posts

    What are you 3 best chest movements for adding size

    I have been doing flat bench press (BB) .. inclined bench press (DB) ... fly machine ....

    I understand that at 54 years old I'm never going to bench 500 lbs (not my goal).

    I would like to build chest mass.
    HRT for life!

  2. #2
    Elite Uncle manny's Avatar
    Join Date
    Apr 2015
    Location
    North East
    Posts
    1,362
    Thanks
    2,459
    Thanked 753 Times in 506 Posts
    Incline db
    cable chest press (seated)
    Hammer strength decline press

    bonus- dips done at the sweet spot for chest

  3. The Following User Says Thank You to Uncle manny For This Useful Post:

    Bullseye Forever (10-14-2020)

  4. #3
    Elite DF's Avatar
    Join Date
    Apr 2012
    Posts
    8,406
    Thanks
    4,998
    Thanked 3,358 Times in 1,802 Posts
    Incline BB
    INCLINE BB
    INCLINE BB
    that covers it.

  5. The Following 3 Users Say Thank You to DF For This Useful Post:

    Bullseye Forever (10-14-2020),DEADlifter (10-14-2020),Trump (10-14-2020)

  6. #4
    Moderator BrotherIron's Avatar
    Join Date
    Jun 2012
    Location
    Adrenaline Alley
    Posts
    1,074
    Thanks
    191
    Thanked 1,141 Times in 599 Posts
    Flat and Incline bench. DB and Barbell.
    There are 2 kinds of pain in life... The pain of discipline and the pain of regret. Your choice...

  7. The Following 2 Users Say Thank You to BrotherIron For This Useful Post:

    Bullseye Forever (10-14-2020),DEADlifter (10-14-2020)

  8. #5
    Elite tinymk's Avatar
    Join Date
    Nov 2017
    Posts
    1,761
    Thanks
    2,030
    Thanked 2,701 Times in 1,077 Posts
    Incline BB 3-7 rep range
    10 degree bench( flat bench with one end on a box while In a power rack
    BB bench doing heavy sets of 8’s

    Those are my tried and true mass builders.. Didn’t hurt the strength area either to mix up the angles. I am a barbell guy though
    Best raw lifts on the platform
    Squat-600 Bench-512 Deadlift-683

  9. The Following 2 Users Say Thank You to tinymk For This Useful Post:

    Bullseye Forever (10-15-2020),DEADlifter (10-14-2020)

  10. #6
    Veteran snake's Avatar
    Join Date
    Jan 2014
    Location
    North East
    Posts
    9,425
    Thanks
    6,932
    Thanked 12,774 Times in 5,316 Posts
    For mass, bench, then inclines then declines. All bar work.

    Now if injury and age have got the better of ya, I got that covered too. Cable cross overs super settled with bench: 12 reps
    Hard work beats talent when talent doesn’t work hard.

  11. The Following User Says Thank You to snake For This Useful Post:

    Bullseye Forever (10-14-2020)

  12. #7
    Elite bigdog's Avatar
    Join Date
    Oct 2015
    Posts
    2,096
    Thanks
    1,836
    Thanked 2,221 Times in 1,030 Posts
    I move my grip width around on flat and incline bench. I found weighted dips after all bar work added mass on me...
    Poptarts are muscle food!

  13. The Following User Says Thank You to bigdog For This Useful Post:

    CohibaRobusto (10-14-2020)

  14. #8
    Elite DEADlifter's Avatar
    Join Date
    Oct 2019
    Posts
    1,560
    Thanks
    3,280
    Thanked 1,733 Times in 888 Posts
    I have no input really. But I am super glad you started this thread. All these accomplished OG's posting gives me ideas for my next plan. Thanks Man!

  15. #9
    Veteran Seeker's Avatar
    Join Date
    Jan 2013
    Location
    Under your bed
    Posts
    8,470
    Thanks
    3,429
    Thanked 9,703 Times in 4,217 Posts
    Incline Bench, flat bench, weighted dips.
    "The weight teaches you"
    The more you treat each rep independently, as its own workout, the better.

  16. The Following 3 Users Say Thank You to Seeker For This Useful Post:

    Blacktail (10-14-2020),BRICKS (10-14-2020),Bullseye Forever (10-14-2020)

  17. #10
    Senior Member The Phoenix's Avatar
    Join Date
    Jul 2020
    Location
    Texas, originally Arizona
    Posts
    505
    Thanks
    636
    Thanked 175 Times in 134 Posts
    The basix of bench- flat or decline, incline, flies, & rib cage.



  18. The Following User Says Thank You to The Phoenix For This Useful Post:

    Bullseye Forever (10-15-2020)

  19. #11
    Elite Bullseye Forever's Avatar
    Join Date
    Apr 2012
    Location
    Wherever I May Roam
    Posts
    3,430
    Thanks
    3,399
    Thanked 1,415 Times in 924 Posts
    Sure glad to finally read all these good answers,ive always had trouble figuring out which rep ranges would be the best



  20. #12
    Senior Member Sicwun88's Avatar
    Join Date
    Jan 2020
    Location
    East coast
    Posts
    1,465
    Thanks
    1,401
    Thanked 707 Times in 526 Posts
    Incline bench,flat bench,push ups!!!

  21. #13
    Senior Member Skullcrusher's Avatar
    Join Date
    Apr 2020
    Location
    your mom
    Posts
    608
    Thanks
    591
    Thanked 440 Times in 274 Posts
    BB Bench Press
    DB Incline Bench Press
    Deficit Push Up on blocks

  22. #14
    Senior Member The Phoenix's Avatar
    Join Date
    Jul 2020
    Location
    Texas, originally Arizona
    Posts
    505
    Thanks
    636
    Thanked 175 Times in 134 Posts
    Originally Posted by transcend2007 View Post
    I have been doing flat bench press (BB) .. inclined bench press (DB) ... fly machine ....

    I understand that at 54 years old I'm never going to bench 500 lbs (not my goal).

    I would like to build chest mass.
    You might be able to tone up but building chest mass like a 20sonething might be unobtainable at 55. Focus on toning instead.



  23. #15
    Senior Member dreamscraper's Avatar
    Join Date
    Oct 2020
    Posts
    100
    Thanks
    28
    Thanked 46 Times in 28 Posts
    Training for sports or performance is complicated, training for hypertrophy is just not.
    You create damage and then you repair that damage through sleep and nutrition. The method of creating that damage is just not that important relative to the sleep and nutrition part, especially at 54.
    I mean are you going to try to bulk at 54? It is going to be tough if not.
    Exercise wise I would have said incline barbell easy 20 years ago but I think a combination of shoulder mobility/issues and I don't really like the incline benches at my gym now makes me pick dumbbell incline all day. I do three week waves through 3 different positions. Probably like 20, 35-40, 50-55ish degrees for the incline.
    I love cable work since the advent of the arm machine that gyms have now for cables instead of taking up 2 spots on the older style cable machine.

  24. The Following User Says Thank You to dreamscraper For This Useful Post:

    Bullseye Forever (10-15-2020)

  25. #16
    Elite transcend2007's Avatar
    Join Date
    Aug 2012
    Location
    Arizona
    Posts
    2,789
    Thanks
    734
    Thanked 1,868 Times in 951 Posts
    Thank you for all the killer info!

    I'm curious how many sets you do for most mass on bench ... my workout goes from 2 sets ... 8 to 11 reps in week 1 ... to 3 sets for weeks 2 & 3 (4 to 7 reps - heavier weight) .. then 4 sets in week 4 - 8 to 11 reps and then weeks 5 & 6 are 5 sets ... 4 to 7 reps ...

    Also do you guys switch up the order ... Incline bench 1st some days ... then flat bench ... or always flat and then include ...
    HRT for life!

  26. The Following User Says Thank You to transcend2007 For This Useful Post:

    Bullseye Forever (10-15-2020)

  27. #17
    Elite BigSwolePump's Avatar
    Join Date
    Apr 2017
    Location
    The Principals Office
    Posts
    3,397
    Thanks
    3,710
    Thanked 3,597 Times in 1,768 Posts
    Flat and incline bench presses and dips. That is all you need. There are many fancy ways to do them but in the end, do a variation of these 3 and you will grow. If you don't, eat more protein and add more calories.

    An OG mass builder for chest is old school pushups. Crank out 100-200 pushups a few times per week and your chest will hate you. IF you think that it wont work, check out felons who get released from the pen. Pushups and pullups but look like they been training in the gym.
    The beta always brags after the ALPHA steps way.
    Everyone has a plan until they get punched in the mouth.

  28. The Following 4 Users Say Thank You to BigSwolePump For This Useful Post:

    Bullseye Forever (10-15-2020),CJ275 (10-16-2020),Rhino99 (10-16-2020),transcend2007 (10-15-2020)

  29. #18
    Elite Bullseye Forever's Avatar
    Join Date
    Apr 2012
    Location
    Wherever I May Roam
    Posts
    3,430
    Thanks
    3,399
    Thanked 1,415 Times in 924 Posts
    Originally Posted by BigSwolePump View Post
    Flat and incline bench presses and dips. That is all you need. There are many fancy ways to do them but in the end, do a variation of these 3 and you will grow. If you don't, eat more protein and add more calories.

    An OG mass builder for chest is old school pushups. Crank out 100-200 pushups a few times per week and your chest will hate you. IF you think that it wont work, check out felons who get released from the pen. Pushups and pullups but look like they been training in the gym.
    Yes the guys in the pen are almost always as big or bigger than most BBers



  30. The Following User Says Thank You to Bullseye Forever For This Useful Post:

    BigSwolePump (10-15-2020)

  31. #19
    Elite HollyWoodCole's Avatar
    Join Date
    Apr 2012
    Posts
    2,427
    Thanks
    1,402
    Thanked 1,934 Times in 1,131 Posts
    I'm not too far behind ya in the age department, I rarely actually use BB for chest anymore.

    I do use BB incline, but that's about it. I typically will with use DB's or machines to protect my shoulder. It keeps me moving forward, so I let go of my pride in the situation. What I ended up finding out is if done correctly, I can get a better burn/pump/isolation of the chest when using these machines and some cable work afterwards.

    My gym has the hammer strength machines, and my two personal favorites for this are decline and wide grip, especially the wide grip. I actually will hit the wide grip twice on a chest day. The first time I will use the machine normally which does a great job of isolating those pecs. After a couple of other movements I'll go back to it with reduced weight and turn sideways in the seat, one arm at a time. Afterwards, I'll use a low cable with a low weight to hammer those pecs with a fly-type movement that I can't seem to find anywhere on google images. It's hard to explain but let's start on right side...I start with the cable low to the outside of my body and the end of the movement is with the cable high to the inside. This the BB'ing equivalent of a Mortal Kombat finishing move on your pecs.
    Unicorn Hunter Level - Expert

    !!First Cycle Info - Click Here!!

  32. The Following User Says Thank You to HollyWoodCole For This Useful Post:

    Rhino99 (10-16-2020)

  33. #20
    Elite dk8594's Avatar
    Join Date
    Oct 2012
    Location
    N/A
    Posts
    2,612
    Thanks
    3,793
    Thanked 3,801 Times in 1,591 Posts
    Standing calf raises. People say I am doing them wrong if feel them in my chest just but fuk form and FUK them!

  34. The Following 3 Users Say Thank You to dk8594 For This Useful Post:

    CJ275 (10-17-2020),Jin (10-17-2020),transcend2007 (10-16-2020)

Page 1 of 2 12 LastLast

Similar Threads

  1. What are the best ways to keep Prolactin down?
    By Sicwun88 in forum Anabolic Steroid Cycle Discussion
    Replies: 3
    Last Post: 06-17-2020, 03:33 PM
  2. Adding size vs being lean
    By transcend2007 in forum General Chat & Conversation
    Replies: 16
    Last Post: 03-10-2020, 03:23 PM
  3. my arms are tingling like they are lacking circulation
    By TerribleAdvice in forum Injury Recovery & Prevention
    Replies: 23
    Last Post: 11-16-2019, 11:23 AM
  4. Replies: 13
    Last Post: 06-01-2016, 04:49 AM
  5. Need help adding size to arms!
    By 502 in forum Training and Workouts
    Replies: 23
    Last Post: 04-15-2014, 05:01 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •