500
BBWhich form is optimal for chest growth?
@bbenjamill
#Cableflies
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2.8K
JAAdd these 3 exercises to your chest day 😈🔥
- Incline dumbbell press
- chest flys
- high to low cable flye
@jairemooree
1.8K
TYSave this before your next workout.
DM START if you want a progression plan.
@tylerleecoaching
202
NAThese exercises create the most growth overtime. #viral #fitness #reels
@nattyricc
976
KILiterally all I do for chest 👇
1️⃣ Incline Smith Press
2️⃣ Pec Deck Fly
That’s it.
Don’t make the Common mistake of Pairing a flat press + flat fly in the same session as this. Is usually pointless unless:
• You’re very advanced and need higher volume
• It’s a genuine weak point
For most people, 2–4 hard sets per muscle per session is enough to maximise growth.
Before adding more volume, master this first:
✔️ Clean form
✔️ Full range
✔️ High intensity
✔️ Progressive overload
Train smarter. Grow faster.
#gym #chest #fitness #explore
@kianantoni
8.3K
HEAlrighty folks. Let's talk chest day.
.
1️⃣ find yourself a PRESSING movement and a FLY movement. Get really good at both. I'd recommend getting good at incline press with dumbbells, and learning how to use the pec Dec. I'm currently doing flat dumbbells, but both work. For the press, you NEED to use heavier weights. What does this mean? Failing in the 6-8 rep range. I've been doing 6-8 and it's been working WONDERS. Find a weight that you get anxious with, that's what I do. If it doesn't challenge you, it's not worth the time. Learn to do the pec dec CORRECTLY. Put the ego AWAY. I like pec Dec in the 10-12 range, SOMETIMES upwards of 15 reps. Can't stop chasing the pumps completely now.
2️⃣ PLEASE stop with all the junk volume. 3 sets is plenty on your pressing movement. A good number of sets per week for hypertrophy is anywhere from 12-18 sets of chest per week. What does this look like for me?
DB chest press 3x8
A fly variation 3x10/12
(12 total sets per week, 6 per training day)
I ALWAYS put my energy towards those two movements on chest day. All the time. Admittedly, I do love getting a huge pump, so AFTER I've done those two movements, I'll do push ups for bw dips, JUST FOR THE PUMP.
3️⃣ LEARN TO PRESS WITH YOUR CHEST. Sounds simple, but after training for so many years, and benching heavy(ish) weight, my chest was still flat AF. Why was this? I used my arms like crazy. To some, they don't have to worry about this. To me, I did. When you press, get those dumbbells right by your armpits. When pressing, try to press your dumbbells wider out, and only when you have like 30% range left, really squeeze them together at the top.
4️⃣ stop eating like shi man. If you destroy your chest, and then give it a bunch of shi, it's not going to grow. Get 0.8-1.0 G protein/lb BW non -negotiable. PLEASE.
5️⃣ CARB TF UP. Energy is everything. Don't come to the gym if you are going to train like a zombie. Food is fuel, so make sure to eat CARBS before your lift. They will help get that extra rep! If you're training soon(30-45 min) eat simple carbs, if you're training later(1-2 hours) eat complex carbs!
#bodybuilding #gym #aesthetics #workout #motivation
@hendrx.x
93.1K
ERUse this setup to target your Lower chest and middle chest for better results 🤯🤯🤯
@errol_fit_talib
621
BR1️⃣- focus on heavy your first set until failure , then drop weight and just slow and controlled . (Too many people ego lifting and not getting the right tension)
2️⃣- focus on raising your chest to the ceiling so you can get full control of your chest and get that stretch you need . (you’ll feel the difference)
3️⃣- try out machines instead of dumbbells / barbells . Find a machine with a deep stretch at the bottom and try it out . Machines are more stable and give you a better opportunity to really focus on your chest and not your triceps / shoulders.
4️⃣ - (summarize) go heavy until failure but make sure your controlling the full movement . Focus on getting that chest up so you can get the full stretch (where growth really happens) .
#gym #gymtips #gymrat #fyp #explorepage
@bryce.gray_
1.9K
MPOne of the biggest mistakes with chest flys is stopping short at the top of the rep. ❌
Fully extending your arms brings the pecs together and maximizes muscle contraction. 🔒
That squeeze at the top is where real chest growth happens. 📐
Control the weight, lock in the movement, and don’t rush the rep. ⏳
DM me “FOCUS” and I’ll help you clean up your form and get more out of every set 🚀
#explore #mpcaleb #fyp #gym #workout
@mpcaleb
9.1K
KAThe workout I use to grow a big chest!
Save this for your next workout✨
@kayworkss
6.9K
MRA great exercise for building your chest🤝
@mrwesticle
2.8K
WOHow to grow your chest
@worthybody
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