How to Build Bigger Chest Muscles (Blog)

[Mehdi]

Use this thread to discuss the next post from StrongLifts.com's blog:

How to Build Bigger Chest Muscles

[fsaekar]

Great article but I am curious if this is a miswording:

"Forget about getting a bigger chest if you can’t at least bench your body-weight for 5×5 (so at least 160lbs for 5×5 if you weigh 160lbs)."

What does this mean, that I won't see any chest growth UNTIL I am benching my BW+?

[Wellhairedbeast]

It means don't even consider messing around with the program or adding in extra exercises until then as it will be unnecessary, at least thats my interpretation.

[Mehdi]

What wellhairedbeast said. I see a lot of people complaining about lack of upper-chest growth and what else, but they're skinny and can't bench 100lbs. Isolation exercises and what else are a waste of time in those cases. Got to get stronger and eat more.

Good example is Arnold Schwarzenegger, who had a great chest and could bench +200kg. He was a powerlifter before he switched to bodybuilding. He built that chest by getting stronger. Isolation exercises & body part splits came much later.

[fsaekar]

Makes sense.

[nburge]

I've been following the SL5x5 programme and my girlfriend has noticed significant changes in my chest since the start. Previously I'd done stupid things like decline DB presses with about 20kgs in each hand - never got anywhere. I still can't bench my BW 5x5 (it's a goal though!) but my chest has gone from a set of moobs to a set of decent pecs. And the musculature extends all the way out to my shoulders too.

I've personally noticed significant gains since I started doing dips too - they're hard at first but seem to get easier quickly, and adding weight is excellent.

Great article Medhi - thanks.

[dylanamus]

Hey Mehdi, I fully understand the emphasis on using exercises that fascilitate maximum weight, but there is a LOT of support out there for dumbbell fys. - Does this become more relevant to lifters who can bench closer to 1.5xbw or above?

I am currently doing flys as an assistance exercise on bench volume day (texas method). No other chest exercise leaves my chest feeling as destroyed. I am not trying to bulk though, this is just something to make "volume day" all the more volumatic and a little "new" and fresh.

My next question is, while I understand that the major and minor pectorals contract as a group, what about the difference between pushing/pressing and crushing/squeezing (flys)? Does doing the two different movements become beneficial for the purpose of bulking once a lifter is at an intermediate level?

Would the advice in your blog differ if you were to write it specifically for intermediate to advanced lifters who are still strength training oriented?

Cheers

[Mehdi]

@nburge
You got it, thanks for sharing

@dylan
I really have beginners in mind with this post yes. Still think dumbbell flies aren't a good idea. Let's say you can bench 100kg, how much are you going to do flies with? 30kg each hand would be a lot, so that's 60kg total, less than with a bench. less weight, you know the story.

Dumbbell flies can be useful (they're part of sheiko!), but I still think for a beginner you're wasting your time doing that. Overall strength first.

Btw: don't go too deep with the dumbbell flies, you'll mess up with your shoulders (I did). The stretch can be addictive, but bad for shoulder.

I don't get the push/press thing?

[migwickert]

Another solid article. I recently switched from Dumbbell presses to Bench but I started with the Dumbbells to quickly build up strength which I did but the point wasn't to stay with Dumbbells. It served it purpose and now I'm ready to move forward. Thanks again, I've been sharing your posts with friends and family on Facebook and Twitter, they're making an impression. Cheers!

[Mehdi]

Awesome. Thanks a lot Miguel!