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BodySpace Pecs: BodySpace Members Help You Get A Big Chest!

If you're not on Bodyspace yet then you are missing out on a treasure trove of information. Read on to see what some of our notable Bodyspace members have to say about building that perfect chest. And create your Bodyspace account today!

By: Roger Lockridge

Article Summary:
  • You don't have to dig through every magazine on the market to find great training tips.
  • Bodyspace is Bodybuilding.com's social network. We have more than 500,000 members.
  • Some of Bodyspace's best help you get that chest you have worked so hard for.

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BodySpace Pecs - BodySpace Members Help You Get A Big Chest

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Many people like going to the newsstands and checking out all the latest bodybuilding news, gossip, and great photos featured in all the major magazines. Whether you prefer FLEX, MD, Iron Man or any of the others, they are all great. The one thing people want to find out about the most is all the training tips and new workout programs that are featured in these publications every month.

All You Need at Your Fingertips!

As great as the magazines are, there are many of us that can't afford to subscribe or pick up the latest issues on the racks every month. Fortunately, we have access to all the great training, nutrition, and supplementation information right at our fingertips thanks to Bodybuilding.com and to Bodyspace.

Bodyspace is Bodybuilding.com's social network that has come a long way in a short time. As of this writing, there are more than 590,000 members of Bodyspace from all corners of the world. Members range from beginners to champion bodybuilders and athletes in other sports. That means if you see someone who has built a physique you would like to have, you can add them as a friend and ask for tips and you will hear back from that person.

JOIN BODYSPACE TODAY
BodySpace: Strength In Numbers!
BodySpace is your key to bodybuilding, transformation or fitness success. Create your profile, start a BodyBlog, meet others with similar goals and share information.
[ Click here to learn more. ]

That is what we have done. Many people around Bodyspace want a big powerful chest. They want to know how champions and great athletes blast the pecs to get them as great as they are. We have chatted with four of the finest that Bodyspace has to offer and picked their brains to see how they built the chest that many have dreamed of but are not sure how to get.


1. Madtitan

Bodyspace User Name: Madtitan
Real Name: Kelechi Opara
From: San Diego, CA
Bodyspace Member Since: January 14, 2008

FEATURED BODYSPACE MEMBER: Madtitan
Madtitan Madtitan
Overall Goal: Last Day! Need your help to become spokesmodel for bb.com as I'm behind in votes click the link (BELOW) where it says personal website to vote (u can vote everyday twice day)
Madtitan's Progress.
Madtitan's Progress.


[ Q ] What do you think is the key to your excellent chest development?

I believe the key was using exercises that involved less of the assisting muscles and more of the primary muscle that is being targeted. The exercise that did this best for me were dumbbells.

You can look at study of one Brian Contreas with EMG and chest exercises. The exercise that targeted the pectorals properly were the Incline Dumbbell Flyes and Guillotine Press both which minimizes to a large degree the use of the assisting muscles.


[ Q ] What is your favorite chest training routine?

I alternate each week between Incline Dumbbell Flyes or Presses, Guillotine and then Weighted Dips.

I Believe The Key Was Using Exercises That Involved Less Of The Assisting Muscles And More Of The Primary Muscle That Is Being Targeted
+ Click To Enlarge.
I Believe The Key Was Using Exercises That Involved Less Of The Assisting Muscles And More Of The Primary Muscle That Is Being Targeted.


[ Q ] If a beginner asked you for advice on building a huge chest, what would you say?

I would say leave the barbells alone, stick to dumbbells.


2. IThinkFit

Bodyspace User Name: IThinkFit
Real Name: Sean Harley
From: Omaha, NE
Bodyspace Member Since: March 16, 2007

FEATURED BODYSPACE MEMBER: IThinkFit
IThinkFit IThinkFit
Overall Goal:TO INSPIRE YOU! If you need a workout routine and meal plans to help meet your goals then I can help, WWW.ITHINKFIT.COM if your answer! You will also have the ability to message me and ask me any fitness related question! The time is now!
IThinkFit's Progress.
IThinkFit's Progress.


[ Q ] What do you think is the key to your excellent chest development?

I make sure that when I do chest movements I maximize the stress on my pecs while minimizing the help from my other muscle groups. It's easy to let the triceps and front delts take over when performing a chest exercise. When I was first getting started in bodybuilding training, I developed these big front delts and my chest was lacking. I learned that if I keep shoulders low, as opposed to shrugged, I was isolating my chest a lot more. So whether I'm pressing or doing flyes, I always focus on keeping my shoulders lowered toward my waist to keep the full tension on my pecs.


[ Q ] What is your favorite chest routine?

  • Bench Press: 1 set of 10,8,8,6 reps
  • Incline Dumbbell Flyes (at at low incline): 4 sets of 10 reps
  • Cable Flyes (low to high):

  • 3 sets of 10 reps
    medium height 3 sets of 10 reps
    high to low 3 sets of 10 reps

  • Dumbbell Bench Press (corkscrewed into a twist at the end to squeeze the pecs):2 drop sets of 10 and 10
I Always Focus On Keeping My Shoulders Lowered Towards My Waist To Keep The Full Tension On My Pecs
+ Click To Enlarge.
I Always Focus On Keeping My Shoulders Lowered Towards
My Waist To Keep The Full Tension On My Pecs.


[ Q ] If a beginner asked you for advice on how to get a big chest, what would you say?

Lift as heavy as possible while keeping perfect form. And keep the shoulders low to really focus on the making the pecs do as much work as possible. Kill them for a solid hour and then give them a week to recover!


3. thenaturalone

Bodyspace User Name: thenaturalone
Real Name: Chad Shaw
From: Wisconsin
Bodyspace Member Since: March 24, 2008

FEATURED BODYSPACE MEMBER: thenaturalone
thenaturalone thenaturalone
I sincerely appreciate all the kind, heart felt comments you have left me, adding me as an inspiration! I read every single one of them and take nothing for granted! I thank you all for your inspiration and support!!!
thenaturalone's Progress.
thenaturalone's Progress.


[ Q ] What do you think is the key to your excellent chest development?

In the early stages of my training I was addicted to heavy bench pressing. During my teens and early 20's I used to bench heavy doing 4 sets to failure about 3 times per week. I was able to get away with this when I was young and my chest did develop quickly during that time, however, what I didn't realize is that by benching that heavy that often I was laying down the ground work for joint damage that I suffer from today. Had I been more knowledgeable about overtraining back then I believe I could have made even better progress back then and also had healthier joints today. Back then everyone believed more was always better. Today I still believe heavy, intense training is the way to build a massive chest, but I'm much more wise to the effects of overtraining now so I keep my chest workouts low volume and infrequent. I currently train my chest every 4 weeks.


[ Q ] What is your favorite chest training routine?

  • Smith Machine Incline Press: 1 heavy set of 4-6 reps, then drop weight 10%, then rest/pause 10 seconds, force another 3-4 reps, then again drop weight 10%, then rest/pause 10 seconds, force another 3-4 reps, then again drop weight 10%, then rest/pause 10 seconds, force another 3-4 reps
  • Flat Dumbbell Press: 1 set of 6-10 reps
  • Cable Crossovers: 1 set of 8-12 reps
I Still Believe Heavy, Intense Training Is The Way To Build A Massive Chest, But I'm Much More Wise To The Effects Of Overtraining
+ Click To Enlarge.
I Still Believe Heavy, Intense Training Is The Way To Build A Massive
Chest, But I'm Much More Wise To The Effects Of Overtraining.


[ Q ] If a beginner asks you for advice on how to get a big chest, what would you say?

I would tell them to focus on compound free weight movements like Bench Press, and Incline Bench Press, first and foremost. These are awesome mass building exercises! I would also suggest they perform several light to medium weight warm-up sets, but only 1 heavy set to complete failure per exercise. I would also recommend that they only train their chest no more than once per week to avoid overtraining and also elbow and shoulder joint damage down the road.


4. Naturalgraham4

Bodyspace User Name: Naturalgraham4
Real Name: Graham Hill
From: Illinois
Bodyspace Member Since: January 20, 2009

FEATURED BODYSPACE MEMBER: Naturalgraham4
Naturalgraham4 Naturalgraham4
INSPIRE! and create a powerful physique that's second to none as a %100 life long natural bodybuilder! Add me as inspiration and I will bestow all of my knowledge upon you.
Naturalgraham4's Progress.
Naturalgraham4's Progress.


[ Q ] What do you think is the key to your excellent chest development?

They key to excellent chest development is building a versatile routine that targets the weaker areas of your chest. This involves using heavy presses to build size and isolated flyes to build width and definition. Other than Flat Barbell Bench, I rarely do any chest exercises but Incline Flyes and Presses. Incline Chest workouts help build the shelf of muscle off your clavicle which is a cool look and a spot most are lacking.


[ Q ] What is your favorite chest training routine?

My favorite chest routine is my Incline Dumbbell Chest Press routine. I start with the bench at nearly a 90 degree angle like a Shoulder Press and drop the incline a notch every three sets until the bench is almost flat. It's a great way to target your upper chest and interior deltoid.

They Key To Excellent Chest Development Is Building A Versatile Routine That Targets The Weaker Areas Of Your Chest
+ Click To Enlarge.
They Key To Excellent Chest Development Is Building A Versatile
Routine That Targets The Weaker Areas Of Your Chest.


[ Q ] If a beginner asks you for advice on how to get a big chest, what would you say?

I would tell a beginner to build proper form with Flat Bench Press for starters. Once you build the press form, you will strengthen the muscles compounded with chest on presses. It's important to build control and stability before trying heavy weight. With time and effort they'll be improving in no time.


5. oldsuperman

Bodyspace User Name: oldsuperman
Real Name: Ed Cook (but everyone calls him Popps)
From: Vancouver, Washington
Bodyspace Member Since: October 15, 2006

FEATURED BODYSPACE MEMBER: oldsuperman
oldsuperman oldsuperman
CHECK OUT MY VIDEO INTERVIEW WITH BB.COM!
oldsuperman's Progress.
oldsuperman's Progress.


[ Q ] What do you think is the key to your excellent chest development?

I get asked almost every day either in the gym or online "How do I get a chest like yours?"

There are three things that help significantly in have a great chest. The first is your mamma, and the second is your daddy! The third is to train like a mad man!

Yes, genetics play a big role as it does in all sports, yet if you don't train like a mad man, you will not succeed even with great genetics!

RELATED VIDEO:
Becoming OldSuperman!

Ed Cook shed 52 pounds in 7 months, and saved his own life. Bodybuilding.com presents how he did it, and how you can too.


[ Q ] What is your favorite chest routine?

I do a total of 4 chest exercises per training. I use Hany Rambod's Fascia, Stretch Training- 7 (FST-7) program.

    • Incline Dumbbell Press: 3 sets of 8-10 reps
    • Wide-Grip Presses Barbell: 3 sets of 8-10 reps
    • Dumbbell Flat Press: 3 sets of 8-10 reps
    • FST-7 sets (30 sec rest) Incline Cable Flyes: 7 sets of 8-10 reps

There are two types of exercises I believe can get you an amazing chest! Incline Dumbbell Bench Press, and Flyes.

When doing bench presses with dumbbells, there are a few things you can do with your form to really increase your progress.

    • The first to always flex the chest and squeeze the muscles when pressing up.
    • Keep the dumbbells at the same width form the bottom to the top of the movement.
    • Don't bring them together at the top of the press! All that does is give you a slight rest at the top.
    • When lowering the dumbbells, keep the tension on your pecs tight using a 3 count to the bottom of the movement.
    • Which brings me to the last part. Don't fully lock out your elbows at the top of the movement! Again it is a slight rest when you do that.

As you follow these tips, you keep total tension on your chest muscles and get the most out of your training!

If You Don't Train Like A Mad Man, You Will Not Succeed Even With Great Genetics
+ Click To Enlarge.
If You Don't Train Like A Mad Man, You Will
Not Succeed Even With Great Genetics.

When doing flyes, I like cables the best. Set the pulleys low at about 8 o'clock and 4 o'clock. Stand with tummy tight and sucked in, chest up and shoulders back! The same technique applies with the cables as it does with the dumbbells when doing the flyes.

If a beginner asks you for advice on how to get a big chest, what would you say? Do the three "BEs". BE consistent! BE intense! BE patient and remember that TIME, is your friend. As you do the 3 BE's in TIME, you will see results! Amazing results!


There You Have It

These guys, although they are great athletes and champions in their own right, are also regular guys just like you and they started out a lot like you did or may be right now. They were beginners too who were looking for the right path to great physiques and found that way so they can not only achieve their best, but show others like you how it can be done.

The best part is you didn't have to dig through magazines to get this info and you don't have to if you want more information from them. Add them to your Bodyspace friends list and send them a message with your questions. As time permits, they would have no problem helping you out because they want to see you achieve your best like they have themselves.

If you don't happen to be a member of Bodyspace yet, what are you waiting for? A written invitation? Well here it is. Go to bodyspace.bodybuilding.com and follow the three steps it takes to sign up. The best part of signing up for Bodyspace is you don't need any credit card or account information to sign up because it is FREE! Did you get that? FREE!!! You can make friends and get advice from some of the best bodybuilders and athletes for free.

JOIN BODYSPACE TODAY
BodySpace: Strength In Numbers!
BodySpace is your key to bodybuilding, transformation, or fitness success. Create your profile, start a BodyBlog, meet others with similar goals and share information.
[ Click here to learn more. ]

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I've got a flabby chest and I hate the bench-press. So I've been dumbbell pressing - flat and incline - and found better gains than ever - got to mix it up again though! Comments?

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