Chest hypertrophy reddit. Only the last set is taken to failure.

Chest hypertrophy reddit. The focus of these exercises is primarily for strength and hypertrophy. Day 3: rest Day 4: 5/3/1 FSL OHP + hypertrophy for upper body (focus on: back, chest, arms) Day 5: 5/3/1 FSL Deadlift + hypertrophy for legs (focus on quads, calves), abs Days 6-7: rest This would be good for developing strength on the main movements while also building muscle with your accessory exercises. Flat bench alone can make your chest look just fine. ) Rows and face pulls compliment the pull up. Presses Hey guys, for the more experienced people here, just wondering what the general consensus is on the two for chest growth specifically? I've heard time and time again that chest presses are best for hypertrophy but for two years all I did was BB bench and DB bench, with minimal development. A good hypertrophy movement is stable, can easily be overloaded, has full rom etc. I really feel my triceps, front delts and chest activated after banging out one set of pushups until failure. I can do 3 pullups, 3 dips, 8 inverted rows and I do shoulders, arms workouts as well. Strength at this point doesn't necessarily translate to size because you're probably doing less volume to hit these heavier weights to increase strength. Hypertrophy focused shoulder days created additional v taper and broadness. I am tall with a thin frame/hard gains. jupiterOP Chest day optimal exercises Training/Routines Currently training at Ultra flex in the UK who offer insane amounts of machine and variety. I can't say my chest suddenly got more developed when I started incline, but my flat bench definitely went up, and it's useful to get over plateaus. com Jan 3, 2024 · Master chest training with Dr. I work Tris and Shoulders, so I'm not really concerned with those muscle groups being neglected by not benching -- I realize bench hits tris and delts more than flys. I needed that for work so I'm good with it now Only problem is that now, visually, i clearly look imbalanced between shoulders/triceps and pectorals. Suitable for beginners and intermediate lifters, does not include heavy deadlifts or significant upper body work. Any suggestions on good upper lower program to follow that focuses on hypertrophy? Thanks! Share Sort by: Best Open comment sort options Add a Comment ah-nuld •• Edited If you want maximal The stoppers on these machines means I can’t really get the best stretch, but are they still good for overall chest hypertrophy? I use them so that I don’t need a spotter and can go to true failure without fearing death, but I wonder how they’d compare to a Smith machine equivalent (i. Those you can do. Legs is just upper rest day Reply reply more repliesMore repliesMore repliesMore repliesMore replies TheAstroPickle • i like Chest/tricep program tips so this is my program: Chest press 3 x 12 Pec deck machine 3 x 12 Bench press 2 x 8 Tricep pushdown 3 x 12 One-arm underhand grip pushdown 3 x 12 Cable skullcrushers 3 x 12 any improvements or tips? I'm training mainly for hypertrophy, and secondarily for strength. I find they are an amazing way to finish out my chest without murdering my front delts, as my front-delts are usually tapped out before my chest on bench day for example. Really focus on mind muscle connection and make sure you have your shoulder blades retracted and squeeze your scapula together. Which exercise is better for Increasing muscle size: Machine Chest Press or Dumbbell Chest Press We would like to show you a description here but the site won’t allow us. Below I have made a quick table with all his recommendations and a link to each post for more information. Especially from risk perspective. Day - b, incline barbell chest press, dumbell bench press and also a fly movement, use 3-4 sets of 8-10 reps for hypertrophy. Is there enough volume per muscle group per week for hypertrophy? If not then maybe I can superset with additional exercises? Literally every single "science based lifter" I've ever heard in my entire life: "Barbell bench press is likey the single most effective chest exercise for both hypertrophy and strength athletes. Weighted push ups. This way I can focus on strength and size gains and hit everything twice a week with sufficient recovery time However, I’m worried that working on a different push up will take away from the hypertrophy of my chest. I have no trouble with other body parts progressing (back, chest, shoulders, legs, etc. Anyone here done the Guts Lifting Program? I just started the first Upper Chest day, I had been doing primarily and PPL prior but wanted to switch to a gentleman like split. The first day appears to be mostly chest related (with normal grip bench, flyes etc) and the second one appears to be slightly more triceps focused, maybe to assist on lockout if you have issues with that. To build muscle on your chest, work out your maintainence calorie limit and add on 250-300 calories per day to limit fat gain. g. Mechanical tension, muscle damage, and metabolic stress. incline Smith machine press). Won't get you very far with other muscle groups though Reply reply B00MRAP • Reply reply [deleted] • I agree w what u said exactly. Apr 4, 2025 · The machine chest press and seated cable flye are Nippard's best-ranked chest hypertrophy exercises while the plate press is the worst. As it follows, my chest is strong but doesn't really have that pop to it that makes it very noticeable. Will I be missing potential chest development if I only focus on heavy dips and push ups (hard variations like PPPU, Maltese PU etc, ring flyes) instead of benching? Archived post. And since were on the subject, dumbbell bench is probably the best for activating the muscles and reaching hypertrophy for me. Trained in it for 3 years+ but my body is a little banged up at the age of 20 so I'm refocusing my training on hypertrophy and aesthetics for the future currently. The strength phase is actually doing those main exercises. Plenty of good suggestions from people already in terms of training. Learn optimal volume, exercise selection, and programming for maximum development. This is honestly one of my favorite push up variations and great for bodyweight hypertrophy training. What workout routine are you doing? 2) If "stretch" mediated hypertrophy is a temporary adaptation limited by joint ROM, where and how do we differentiate between a stretch and then a separate potential mechanism for lengthened positions that are not subject to a conventionally defined "stretch". Has anyone built a satisfactory chest using only bodyweight exercise? If so, how? : r/bodyweightfitness     Gaming Sports Business Crypto Television Celebrity Go to bodyweightfitness r/bodyweightfitness r/bodyweightfitness Dr. Pushup progressions and dips. Flyes VS chest press Training/Routines Flyes VS. Reply reply deaznutelanutz • Chest hypertrophy Dunno if this sub is even alive but does anyone have the chest specialization program? Hi there, Which one would you recommend best for chest hypertrophy, dumbbell fly or dumbbell bench press? A slight incline in the smith machine is my go-to. Hypertrophy gains means that you’re training at or close to failure. I currently use it along with ring push ups and really like how those two use my chest musculature. I really believe in stretch mediated hypertrophy and even though dips do a good job of that I feel like getting that deep stretch from a fly while my chest is already wildly pumped is the perfect way to end a workout. So it potentially for a larger subset of people will provide you with better chest growth than just flat bench. Converging well designed Machine Press would be optimal for maximising the above. Hits more chest and triceps. To clarify: After a solid chest workout, for example, your upper and lower pecs may look full and pumped from every angle. That said, I personally enjoy flat bench the most but will still do incline for upper pectoral growth. Train for hypertrophy instead of endurance, and make sure you’re tracking protein and overall calories and hitting a designated surplus every day. You can also do chest focussed dips (leaning forward), band flies, cable flies, machine flies, machine presses, push ups. Usually I’ll do a flat bench and then an incline bench with barbell or dumbbells, but sometimes I’ll do dips and rarely flies if I’m feeling like it (but honestly, I think flies suck for the most part and much prefer a db bench) So about 16 sets per week on average. Reply reply Preposterous-_- • We would like to show you a description here but the site won’t allow us. To activate the most chest possible you need to do all your chest exercises by imagining your elbows providing the force and movement. Let’s review the best compound and isolation lifts for chest hypertrophy, how to do them, and how to program them into your training for optimal results. Thoughts? Your chest genetics must be there. The way their CSO Dr. So I gradually got fairly big shoulders, by mixing a workout with lots of handstand pushups/pike pushups and the likes and simply working them at my job. is this the right method for hypertrophy? ive been getting stronger but when asking google how many sets per muscle group i need to train i get confused Feeling the burn is not what stimulates hypertrophy. We would like to show you a description here but the site won’t allow us. How do I get them? Any exercise where your elbows are lower in the stretched position than they are in the contracted position (in relation to your body) will focus more on the 'upper chest'. So my main exercises are pull ups, dips, and pike push ups. Etc etc with most exercises are possible. Gun to my head? Pushups. Many people believe that the incline bench, due to the angle of the load, will place more stress on this body part. In terms of lifts I have not seen anything better than the dumbbell chest press, and I am curious to hear your thoughts on best exercises for this. There will be some overlap with the arm training exercises, however these exercise variations are intended to emphasize the chest more than the arms. My reasoning is that incline bench is hitting my shoulders too much and I do military press on the same day, so they negatively affect each other. For hypertrophy yes I'd agree with you bit building Strength especially with delts, chest and triceps then it's bench press in one movement Seated Incline cable press vs dumbell?? Hello, I cannot find anyone who has covered this! Is seated incline cable press (not fly) just as effective as regular incline dumbell variation for upper chest hypertrophy?? Thank you I'm advance. Ring chest flys are also great. Reply reply CompleteWin9433 • It’s still ain’t late for the pics Reply reply Vtron89 • lol Reply reply More replies HelenHuntsAss Can anyone share a drive link for Jeff Nippard's Chest Hypertrophy and/or Benchpress specialization programs? Would Appreciate it For hypertrophy I'd go with a converging machine that also allows you to get a good stretch Out of those options I'd definitely choose incline DB - my go to for upper chest It is also important to note that the Iron Cross requires huge lats & chest strength, therefore it is probably one of the best BW exercise out there for chest hypertrophy but it is completely out of reach for 99,9999% of the population. I've been seeing a lot of resources recently start talking about 18 sets per week - and it has me a little confused because in the same breath they'll talk about isolating a muscle for the best efficiency. i do 10 sets for upper chest, 10 for middle and 8-10 for lower. Not only that, in my experience w pre exhaustion (normally a thing I'll do on chest or back days), my mind-muscle connection has dramatically increased. Switch it up, try new things and have fun. I’ve been doing bench press but on TikTok I’ve seen a lot of people saying that it’s mostly for strength and not growing your chest. Your question assumes the key to growth is the right amount of reps and sets. . You will not be able to achieve legitimate chest hypertrophy if you’re lifting with an arched back and powerlifting style form as you’re constantly going to be recruiting other muscle groups to aid. It's the last one that I We would like to show you a description here but the site won’t allow us. How many total sets when working out my chest? Share Sort by: Best Open comment sort options Best Top New Controversial Old Q&A Add a Comment [deleted] • We would like to show you a description here but the site won’t allow us. Many of the most highly regarded coaches provide conflicting approaches. I find that it’s much easier on my shoulders than bench press. So if you’re benching 4 times a week, all let’s say 0-3 RIR, we would need to know how many sets each day and what the volume is on all your other pushing movements and chest across the week. How do you balance chest hypertrophy and push up variations? P. All documents included or exchanged between Jeff Nippard and the Client are the intellectual property of Jeff Nippard and are not to be copied, sold o Jeff Nippard’s Chest hypertrophy My split is like this: Back/ Chest Power Day Arms/ Shoulders Power Day Legs Power Day Back/ Chest hypertrophy Arms/ shoulders hypertrophy Legs Hypertrophy Abs or Rest I prefer this to PHAT because it gives me more time to focus on lagging body parts, and because of the additional third power day I can add some specific exercises that I like. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. For example, I've seen people advocating the work of Mike Matthews. The myth of the incline bench The upper chest, or clavicular chest (head of the pec major) is one of the most sought after muscles to hypertrophy. For one Jul 1, 2025 · Discover the best exercises targeting different parts of the chest to effectively enhance muscle hypertrophy. r/naturalhypertrophy: Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. I am wondering if there is are any kind of calisthenic ex or workout that would isolate I just completed week 6 of the programme. Mike Israetel explained hypertrophy training concepts and the RP training volume landmarks really hit home with me. 6'3" 200lbs. Despite my main focus being hypertrophy, is there any reason to do lower reps for the strength adaptations if I want my bench strength to improve too. Typically 3-4 sets of 8-12 reps is best for any muscle group to stimulate hypertrophy. I do a complete body workout not chest focused only but my progress seems slow. Neuroendocrine hypertrophy can't be achieved without mechanical tension, unless using exogenous hormones. On my last workout, I couldn't use rings for irrelevant reasons so I improvised and did dips on 2 chairs, which felt similar to doing (parallel) bar dips. Specifically, I'm asking what worked for YOU to increase your arm size? I'm looking for your personal anecdotes and experiences here speculation, broscience, and opinions Helms advocates for 1/4 of volume as lower reps and rest at moderate and higher for hypertrophy and vice versa for strength. Best rep range - At least 3 sets of at This is probably where some people decide to focus on hypertrophy over strength. I know for hypertrophy 5-30 rep range is equivalent given sets are taken to failure, but strength is better optimised in the lower reps, so in this case 5-6 reps. An example of these push-ups are the hand release push-ups. Any credible sources on this would be much appreciated! Like most I do flat bench as the primary lift but I hear its incline that really gives the desired aesthetic. e 6x side delt 6x rear delt 6x front delt = 18 sets shoulders Or are they talking 18 sets hamstrings, 18 sets reddit Yeah--I don't think we can definitively say doing X and Y is ideal for chest hypertrophy. If you have not checked them out already I highly recommend doing so as there is a lot of good information in We would like to show you a description here but the site won’t allow us. nded to replace the advice of a physician. Glute Hypertrophy : 8-weeks hypertrophy program with a focus on glutes, 5x/week with 3 days lower body and 2 days upper. I work out my chest twice per week. Finally a peck deck or cable fly. Lately I'm benching once a week and my bench day goes something like: a barbell bench (usually flat bench), a DB bench (usually low incline), a triceps hypertrophy movement (lying triceps extensions, rope pushdowns, sometimes weighted or bodyweight dips), and a chest hypertrophy movement. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training: "Although mechanical tension alone can produce muscle hypertrophy, it is unlikely to be solely responsible for hypertrophic gains associated with exercise (79). I've read up many places which suggest that the Dumbbell Bench Press is more efficient for training chest hypertrophy due to the larger ROM, which I agree with. Intro Here is my guide to training the pectoral muscles with bodyweight movements. There's been a study that showed that incline bench will build your upper chest better than flat and your mid chest just as well. I don’t want to have a man-boob look. I typically prefer 7-9 rep range for movements like bench then drop sets too failure for muscle groups like medial delt and biceps. On that note, feet elevated ring push ups might be the single best bodyweight movement for building up the chest. Currently almost overwhelmed with what exercises to do in my chest split. Not saying it was the best but it meant higher volume, legs worked every day and break things up. His approach seems to be low If you were going to shape a hypertrophy chest day to build upper pecks, then what lifts would you do? What would your theoretical upper chest focused hypertrophy day look like: lifts, sets and reps? We would like to show you a description here but the site won’t allow us. Only the last set is taken to failure. When saying '18 sets per week' is this in terms of 'back' 'chest' 'legs' i. Jun 22, 2023 · That's the chest working its magic. Now let's take a look at the example of progress which you have described - adding weight. See full list on barbend. Is this how your chest will look, say, 6 months to a year from now (provided you trained your pec major and minor equally)? Or does pump just sort of inflate your muscles in a way that's not necessarily indicative of future muscle shape? I don't know about the rest of your comment (although your theory seems extremely unlikely, as the other commenter pointed out it is probably just "muscle memory") but I just want to point out that pump size indicates nothing and is certainly not a predictor of hypertrophy. I'm just concerned with chest and chest alone. Can I build a big chest with weighted push-ups? I understand that there's a point to where doing 400 push ups wont help build mass, but if I keep adding weight to where I can only do 3 sets of 6-12 push ups, can I continue to build mass? Are the results comparable to a bench? You need to focus on getting a bigger chest or cutting fat. Now after the sets I thought I could feel my chest Hello reddit! Im almost done with madcow 5x5, and so im looking to mix things up with a pure high volume hypertrophy program for the next 2-3 months. For natural lifters who have established a solid base of strength (intermediate level or beyond), what is the best approach for hypertrophy? I've read lots of different approaches regarding frequency, volume, and intensity. 3) What is the proposed mechanism trigger hypertrophy in both cases? Hi all, can anyone please tell me if my following push & pull routine is sufficient to trigger hypertrophy in the chest, shoulders, triceps, biceps & back please? I plan on performing both routines twice per week. Flat / slight decline Dumbbell or cable presses for the win. When I was looking for a starting point for my own hypertrophy training program, I used the guides on the RP Hypertrophy Training Hub to help me pick reasonable starting points. A pushup can't even get full rom, it's not stable and it's very hard to overload. " Skip to main content I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group : r/Fitness Sarcoplasmic hypertrophy is a type of hypertrophy, not a method to achieve hypertrophy. r/naturalbodybuilding Current search is within r/naturalbodybuilding Remove r/naturalbodybuilding filter and expand search to all of Reddit. Different hand placement leads to various emphasis too. In fact I'd say it and ring push ups provide the most chest activation of an exercise in existence. Always consult your physician or qualified health profess onal on any matters regarding your health. But I don't know, maybe it's a bad idea since most hypertrophy focused programs mix high and low volume days? I looked at German volume training, but found some sources claiming that people with lower volume had the same/better results. But you’re not at a level yet where your chest will be much to look at lol. Can I ask for some chest workout and back day workouts that you guys can recommend? And also, I hope you guys can help me look for a trusted youtuber for proper forms and what not. Not literally, I still am working out other muscle groups, but I want the biggest bulkiest arms. Full Range of motion and best strength curve Progressive overload. The chest, particularly the upper, clavicular head, is one of the most aesthetically pleasing parts of the body when well developed. e. I think the deficit ring pushups (and to a lesser extent ring flyes) are a really potent exercise, though not without drawbacks. Chest is also my most defined feature and I credit the incline press and cable flys for it. You basically get momentary gender reassignment in your upper body, it grows to almost comical levels. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to train them effectively. Opinions on incline being the main chest movement? I come from a PL background. Or for people to tell /u/WeaponizedSleep to eat more. Pushups are a good way to add on some chest muscle especially as a beginner and is easy to measure how you are progressing. I LOVE bench, but I have to lay off any I have been working out for two years. I’m currently doing a 3x a week full body routine, and I usually do 3 sets of ring chest push ups and 3 sets of dips as my chest exercises. 1RM is also closely correlated with pec size, suggesting that near maximal loads for low reps is also close to optimal for the chest, specifically. Brad Schoenfeld) suggest that the best way to measure the progress when it comes to muscle gains (hypertrophy) is counting reps that are close to failure and that's the thing you should increase in time if your goal is hypertrophy. Chest, shoulders, abs and quad based one day, hammies, calf, back and rear delt/traps the second. The chest hypertrophy program fits into two days. Aug 27, 2024 · Some movements are better for chest growth than others. So “quarter chest” is referring to whatever type of chest exercise you have for your two 25% movements for overall chest volume for that specific mesocycle. Barbell Work is inferior for chest hypertrophy. (Regular push ups are too easy, and I’ve seen people not do them. Your upper chest will get worked just fine doing normal chest day things without incline. Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. I think that assumption is wrong. I wanted to know if anyone has done it and had any advice on keeping up the momentum. I'm looking forward to trying this for a few weeks to see. Best Hypertrophy/Accumulation phase exercises? submitted 9 months ago by Relative-Pace-2923. I know flies are better for me for hypertrophy but when i did a flies only chest day, i just got stuck at the same weight lifted and it was hard to break the plateau until i reintroduced one pressing movement. The chest+back combo alternating created thickness, density and strength. I’m trying to build out a bit “fuller” chest and feel like I’m not seeing results yet. : incline press machine vs. I don’t have a bench at home so I’ve been doing chest presses and flies on the floor. The best exercise for hypertrophy will have the best ROM, can be overloaded efficiently and maximum stability possible. So if you're serious about getting stronger, performing better, and looking fantastic, you need to focus on chest workouts for muscle hypertrophy. Totally agree, people on Reddit don't know the difference between hypertrophy and strength, and they end up doing a hybrid, wondering why they don't grow bigger, especially when they're doing minimalist programs with low volume. Some of it feels a bit like genetics (always been that way) and perhaps just only being 9 months in to working out. For a full chest, you’ll want a flat bench variation, incline variation, dips, and a fly variation. ) but I feel like my arms haven't grown proportionally. For Best Results Use Additional Load, Bands & Rings Optimizing your chest training with Following Doktor Mike Israetel's hypertrophy standards, 8 is the working minimum für quads and 6 for hams. New comments cannot be posted and votes cannot be cast. Is preferential regional hypertrophy of the inner chest possible to achieve with exercise selection and technique? Closed• total votes Then 3 hypertrophy days (back/shoulders, legs, chest/arms). The best we can do is attempt to bridge the gap between the science and practical application for ourselves. This is my push routine Bench 4x6-8 Incline bench 4x10-12 Chest press 2-10-15 Skullcrushers 2x12-15 Should I modify it if I decide to switch to pause bench? Right now I hit chest twice a week, 2 exercises each for 4 sets. There are so many different variations of pushups as described in the video in the comment section that have really helped me grow my chest specifically the upper chest. I used heavier weights as it was obviously easier than ring dips. Mike Israetel's science-based guide. Nowadays researchers (e. I'm wondering if anyone has any tips about chest isolation/hypertrophy movements. Chest is my most prominent feature. I have used them for chest hypertrophy for a decent amount of time. Incline bench pressing either with dumbbells or a barbell is popular amongst gym goers for their utility in building up this area. There’s some context that needs to be addressed. I'm talking about the chest-oriented dip variation of course. I’m thinking about switching from touch and go bench to pause bench for chest hypertrophy, the only doubt that I have is if it will cause any sort of loss of size in my shoulders and triceps because the lower load. Hey all, I currently do incline bench and flat bench for my chest, but I'm wondering about swapping in pec flyes for the incline press. Slower and higher rep schemes have work well for me to target the muscles well without putting undo stress on joins. I also like to give my chest a good stretch before, during (between sets) and after the workout. Thank y’all! And last thing before I almost forgot, am I doing Can I build chest with only dumbbells and no bench? I recently got a pair of adjustable dumbbells, since I won’t be able to go to the gym in a while. Also, I've read that the bench press is bad for your shoulders/mobility in the long run. Swapped good mornings with back extensions cos I find good mornings uncomfortable to perform (though I've now seen that it's possible to perform on the Smith I only want big arms. So I've been doing weighted ring dips for around ~6 weeks now. Then again, I see some sites saying that building a big chest through just push-ups is next to impossible regardless of variation. It's from his book muscle and strength pyramid. If you switch from bench to incline you'll probably stimulate your lower chest enough for it not to weaken and you'll stimulate your upper chest enough for growth. I load up my old LL Bean backpack with 60 pounds and go to town. Dear muscle buliding Gurus, How many times a week should I train each bodypart to acheive Maximum growth? 5-30 should elicit similar hypertrophy within 95 percentile but I believe it is dependent on each person in terms of genetics. I only do three chest exercises push ups, flat bench press, and incline dumbbell bench. So, what This is strictly for hypertrophy, focusing on 3-4 sets of 8-12 reps. It's not bad for core work too. From my current understanding there's 3 way to achieve hypertrophy. To target chest, focus on a limited elbow bend and mentally trying to touch your elbows together as you perform the movement. So the answer to this question is actually neither if you're debating the best hypertrophy exercises for the chest. I'm not saying rest 15 minutes between sets but if one set is particularly taxing on both your muscles and cardiovascular / respiratory systems, taking 2-5 minutes isn't going to hurt at all. When it comes to calisthenics training, I find specifically targeting this area is not brought up much on this subreddit. Additional volume on arms was tiring but with experience in muscle isolation you get used to it + bigasfuxk arms bro. I strictly use dumbbells for my chest workouts as I feel it puts less stress on my shoulders and more on my chest. Idk what to believe in so is this right? My chest still got really developed. Huh?? Bottom half example = chest to halfway for bench, bottom of squat to half (wouldn't recommend this for squats or deads however as higher potential for injury), And bar under chin to midway for chins/pulldowns. Share Add a Comment Sort by My goal is Hypertrophy and aesthetics. However, from what I've read on certain sites, a big chest through push ups is possible if you're doing different variations of push-ups. I absolutely love rings - the only downside I think is that setup takes a lot longer than just getting on a bench for bench press, and in general weighted bodyweight movements are harder to track because if you want to be accurate you need to take your bodyweight into 87 votes, 118 comments. I was wondering if flys are an adequate substitute for bench press. So can you build a big chest with pushups. Rest times for Hypertrophy - 30-90 seconds between sets and exercises As long as you need to recover in order to hit the target reps with the weight you're using. However, according to the Barnett EMG study, this is not the case. I imagine you will see results, but I'm not sure if it will specifically be from the flys or because you will be adding more volume to your chest workout (and more hypertrophy as a result). I went from not being able to do one to I can do 9 right now. Weighted bulgarian ring pushups are no joke - nothing gets my chest nearly as sore as them. On the bright side, you get a gigantic stretch in the bottom and you can really, really milk that position with rings in my experience. Hi all, I'm looking for some tips on how to increase the size of my upper arms. S. Will this be effective in building a bigger chest, or should I invest in a bench? Archived post. Adjustments I made were: Switching the machine chest press to raised platform pushups to get a deep stretch on the pecs (aka the RP style) The machine chest press at my gym is also dogshit. Ex: Arnold would have had a great chest doing any exercises. My chest was never a weak point, but doing more of a Powerbuilding program compared to a strictly hypertrophy one has actually helped me significantly Reply reply My personal all-time favourite chest exercise for hypertrophy is doing chest fly in a push-up position with gymnast rings (feet elevated quite a bit). It may be a good indicator that you are engaging the chest, but unless the chest becomes the limiting factor by an involuntarily slowing of the contraction, it will not receive the most stimulus for hypertrophy from the exercise. Yet my chest hasn't grown that much it just got a muscular shape. The inner chest isn't a muscle, it isn't it's own pectoral head, it's just the inner region of mainly the sternal pec head. I've found the best for hypertrophy is working more frequently, more volume, less intensity. For example, on a chest day I'll start w the pec deck then I'll go into db incline press. Several studies have found no significant difference between hypertrophic effects from training with low, medium and high rep sets, even, in one study, including sets of 30-something reps. trueHello guys, I’m just new in weight lifting like maybe a month or two now, I felt like my chest aren’t being hit a lot. eukbs wolkn latsg jey tjno vlmq ybhh kelj hovqcott uduhlzhb