Chest hypertrophy workout reddit. Muscle — Scientific review by Dr.
- Chest hypertrophy workout reddit. Below, For my hypertrophy program, upper starts with 3 presses (1 vertical, 1 incline, and 1 flat/dip) and 3 pulls (1 vertical and 2 horizontal). Start at a central point (chest level). 2. 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. That's the thing you should increase in time. The relic grants him immunity to radiant damage and the ability to cast spells. 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. Here’s where the dice hit the dirt. How do I get them? Chest, Tricep, and Shoulder workout. 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. We represent thousands of clinicians practicing in critical care, pulmonary, and sleep medicine. Currently mix both at home and gym equipment but still most comfortable with dumbbells. When loneliness and depression are loud, it’s hard to see meaning, but it’s often in the small things—like the way a piece of music you play feels in your chest or how an anime character’s story mirrors your own struggles. Intro Here is my guide to training the pectoral muscles with bodyweight movements. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? Jul 1, 2025 路 Discover the best exercises targeting different parts of the chest to effectively enhance muscle hypertrophy. For Best Results Use Additional Load, Bands & Rings Optimizing your chest training with A slight incline in the smith machine is my go-to. Each workout is only 45mins for the lifting part (not including warmups). Reply reply deaznutelanutz • 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. 5 Pro on long-context tasks and achieves 44. 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 example, I've seen people advocating the work of Mike Matthews. At least then I’d have something to show for it besides a bunch of pixelated swords!" Loot boxes promise riches, but the twist compares them to a tangible chest—pixels vs. Not a fan of flat barbell bench, so currently the split is smith incline press (35 degrees), seated plate loaded chest press, and flys and occasionally dips. Back up to the starting point (Beat 4). plunder, and guess who’s the real loser. Left and slightly up (Beat 2). I'm halfway through it right now and really enjoy it while also seeing a lot of fat loss while maintaining strength. Membership & Community As a CHEST member, you’re part of a strong network of clinicians representing every profession and experience level in chest medicine. Aug 27, 2024 路 Some movements are better for chest growth than others. Been incorporating mostly incline db and bench pressing along with incline flyes and pullovers. 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. 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. Bro splits have a lot of empty space in the workouts spent doing nothing so fill it with something useful馃し鈾傦笍 I only want big arms. com Jan 3, 2024 路 Master chest training with Dr. Prefer more classic style approach since there are thousands of new types and variations of workouts so would really like to learn the tried and true ones. Right and slightly up (Beat 3). With us, you can develop personal and professional connections, cultivate your leadership skills, advocate for policies that improve access to health, and advance your career. Then you design the workout to address component of the muscle you want to grow. naturalbodybuilding) submitted 3 months ago by [deleted] Hey guys, Long time lurker, first time poster. Ex: Arnold would have had a great chest doing any exercises. His approach seems to be low i used to do high volume, 2 hour chest days. 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. However, I’m worried that working on a different push up will take away from the hypertrophy of my chest. Incline bench pressing either with dumbbells or a barbell is popular amongst gym goers for their utility in building up this area. e. Mar 3, 2025 路 Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. trueCan anyone share a drive link for Jeff Nippard's Chest Hypertrophy and/or Benchpress specialization programs? Would Appreciate it We would like to show you a description here but the site won’t allow us. Hypertrophy is less about which exercise, and more about intensity and time under tension. What I’m wondering is should I substitute seated plate loaded chest Chest up as high as possible especially at the bottom of the movement, stay tight with as much tension on your chest as possible for a second or two, explode up by trying to force your chest to the ceiling. Advance your career with the CHEST Critical Care APP Certification Exam, an online, competency鈥慴ased assessment for NPs/PAs in adult critical care. In Push 2 you again focus on 3 exercises of shoulders and 3 of chest and 1 superset of biceps and triceps or similarly as in push 1 u can do 2 Tricep exercises. Earn CME and keep your clinical knowledge up to date with the CHEST e-Learning Library, free webinars, educational games, CHEST Annual Meeting, CHEST Board Review, and more. 4% on agentic benchmarks with tools (vs. I've often wondered why Baum invented Woot the Wanderer, when Button Bright (Who grew much smarter t Cosmo (you): you’ve got Cosmo, barely holding on, clutching his chest wound as Astro and Boxten drag him—does he hear Sprout’s plea and respond, maybe whispering a faint encouragement or plea? Does he use his 4/5 Stealth to stay quiet and help reach the crates, or start to fade, overwhelmed by pain? "You know, I spent so much on loot boxes, I could’ve bought a real treasure chest. The strength phase is actually doing those main exercises. Day 1: 5/3/1 FSL Bench Press + hypertrophy for upper body (focus on: back, shoulders, arms) Day 2: 5/3/1 FSL Squat + hypertrophy for legs (hamstrings, calves), abs 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 I'm super excited to share this high-energy session with Dumbbells! we've carefully designed a workout that combines the best of both worlds - strength training and conditioning. What are some solid dumbbells workouts to build chest and some to build arms. Muscle — Scientific review by Dr. Carl Juneau, PhD Updated Jun 22, 2023 · 12 min read The chest is more than just a muscle group, it's a symbol. Learn optimal volume, exercise selection, and programming for maximum development. 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. im done in roughly 45-55 minutes max and im finally getting a sore chest after nearly 2 years of consistent work. Why call it a «chest and back» day, if it’s an upperbody workout? I get the premise that you work shoulders/tri through most chest exercises, and bi/rear delts through back exercises but let’s call it for what it is; an upper body workout. A well-built chest speaks volumes. When it comes to calisthenics training, I find specifically targeting this area is not brought up much on this subreddit. Stopped worrying about the weight and focused more on what my chest was doing on given movements, barbell bench just isn’t a great movement for me so probably when I moved away from having that be the focal point of my chest workouts I'm inclined to believe it should be possible to target inner chest given the evidence that regional hypertrophy is possible in general, and exercises with resistance in the final adduction range seems to be what's always been recommended by those who have gone against the grain and given advice on how to target inner chest. Personal favorite chest exercises for strength and size? Training/Routines (self. Jan 3, 2025 路 Build a bigger, denser chest with our expert-designed chest hypertrophy program. 8-10 different exercises. If a guy hits a poorly designed workout consistently, he’d gain more muscle than someone who hits a great workout design inconsistently. Especially from risk perspective. Pushups are a good way to add on some chest muscle especially as a beginner and is easy to measure how you are progressing. My chest is bigger now than ever, and I don't even BB bench anymore. There will be some overlap with the arm training exercises, however these exercise variations are intended to emphasize the chest more than the arms. This method also presents a novel means of progressive overload: the addition of time under tension at a Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. This technique is used via flat DB holds to yield metabolite buildup at the end of a training session when metabolic fatigue is less likely to impede subsequent training. All my chest workouts end now with 3-4 supersets of Pec Dec Flys (15 reps) and pushups to failure. It's not bad for core work too. Personally I see faster gains if I do back/bi one day, chest/tri another. The air smells of ozone and sweat, and the dunes beyond whisper something dark, like a chorus of ghosts egging you on. 6'3" 200lbs. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. 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. Feb 5, 2025 路 By: Marc Lobliner, IFBB Pro A well-developed chest isn’t just for aesthetics—it plays a vital role in overall strength, athletic performance, and upper body functionality. It says you're strong, dedicated. 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. The second raider circles, looking for an angle, while the corp goon levels his rifle, a red dot dancing across your chest. Some are gonna be better than others, but really it just comes down to consistency. I also like to give my chest a good stretch before, during (between sets) and after the workout. Which exercise is better for Increasing muscle size: Machine Chest Press or Dumbbell Chest Press My chest and quads weren’t quite as fresh for the workout on Friday but it didn’t stop me from doing a solid workout. in January you did 100 most effective reps for chest and in July - 110. However, direct links to edema specifically are not well-documented in peer-reviewed literature. 4 workouts each week and it's a 6 week course but can also be run in 3 week cycles like ordinary 5/3/1. This time period doesn't mean from workout to workout. Right now I hit chest twice a week, 2 exercises each for 4 sets. r/naturalhypertrophy: Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. reddit 5/3/1 Prep and Fat Loss is great for cutting. 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. 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. Isometric holds induce high levels of metabolic stress by lengthening the rep duration in the stretched position. The ones in my gym actually give me an even better stretch than a barbell would, so i guess some machines are different. New to CHEST? Sign up for a free account to access free courses and explore more that CHEST has to offer to support your professional development. 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. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Ring chest flys are also great. For example, a 2022 study in The Lancet reported a small number of myocarditis cases post-vaccination, mostly in younger males, with symptoms like chest pain or shortness of breath. We advance the best health outcomes for patients with lung disease through education, advocacy, research, and philanthropy. 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. Whether your goal is to build mass, increase strength, or improve endurance, choosing the right chest exercises can make all the difference. However, if I had to pick 3 or 4, I would go with exercises like dumbbell close grip press, reverse grip dumbbell chest press, and incline and decline press, and dumbbell fly. Recent X posts from @AdamChoit, as of April 2025, include announcements of live streams, such as one scheduled for April 7, 2025, with guest @MadShawnOsborne, and comments on topics like chest tattoos in response to @ChrissieMayr. Dominates many frontier benchmarks: Leads in HLE, GPQA (diamond level), AAQI, HMMT, Connections, LCB, Vending-Bench, AIME, Chest Agent Bench, and ARC-AGI. It is better to understand what tissue within the muscle can undergo hypertrophy, what causes it, and what volume is associated with each. I've found the best for hypertrophy is working more frequently, more volume, less intensity. But they are definitely 100% effective for hypertrophy. In terms of pure, non-contextual hypertrophy, out of these exercises, it is likely to be the DB Flat Bench. S. Guidelines & Topic Collections Everything we publish is designed to keep you up-to-date on the latest news, approaches, and ideas in chest medicine. Bench press ( 3-4 sets with one warming up set ) 3 sets -> Upper chest exercise of your choice 60 seconds break then biceps exercise of your choice 60 seconds break then back to the upper chest ( pick exercises that are easy without machines specially if you're in a crowded gym ) Jun 23, 2025 路 From presses to flyes, sculpt your chest muscles and achieve a strong, chiseled upper body with these effective dumbbell chest exercises and workouts. How do you balance chest hypertrophy and push up variations? P. Reply reply LilBigYoked • Apr 4, 2025 路 The machine chest press and seated cable flye are Nippard's best-ranked chest hypertrophy exercises while the plate press is the worst. Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. For one Dr. Outperforms Gemini 2. 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] • I added pushups to my workout like 8 months ago as a finisher on chest day, and I feel like they have been great. Flat / slight decline Dumbbell or cable presses for the win. Chest is my most prominent feature. This routine combines compound and isolation exercises for balanced muscle growth. Not sure if relevant, but my "stats" are 5'10" 185lbs and One Rep Maxes are B/DL/S > 265/585/405. There are a lot of workouts that, when done right, can increase the volume of your chest. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Yeah--I don't think we can definitively say doing X and Y is ideal for chest hypertrophy. I am tall with a thin frame/hard gains. I work out my chest twice per week. Many people do agree that barbell isnt the most optimal when compared to something like dumbell press because the pec stretch is limited, but its one of the most enjoyable exercises, and so everyone loves it. The chest, particularly the upper, clavicular head, is one of the most aesthetically pleasing parts of the body when well developed. Currently almost overwhelmed with what exercises to do in my chest split. You'll have even better results with slow eccentric portions in those movements. What is hypertrophy? Hypertrophy is the enlargement of tissue (like muscle) from the growth of its component cells. The number far off to the right is the weight I’m using. I'll do 4 supersets for those compounds starting with the incline press and vertical pull then I'll alternate between the other two presses each session while keeping the horizontal pull order constant. Find the latest CHEST education, learning resources, and events in chest medicine. Well, Renaissance Periodization says that the hypertrophy phase should be exercises that build the most muscle in order to make the main exercises better. Mike Israetel's science-based guide. Seem ok? Came up with it and decided to try it. Through a highly regarded systematic review process, our panels of expert stakeholders evaluate relevant evidence and CHEST SEEK® Library Subscription Stay up-to-date in the pulmonary, critical care, and sleep medicine fields with the largest collection of SEEK questions offered. 7K subscribers in the naturalhypertrophy community. 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. As it follows, my chest is strong but doesn't really have that pop to it that makes it very noticeable. 4 sets of 12 over 4 exercises (2 bi, 2 tri) on my Upper Hypertrophy day, and 3 sets of 8 over 2 exercises (1 bi, 1, tri) on my Upper Power day. Yet my chest hasn't grown that much it just got a muscular shape. Workout (15LB): shoulder press - 10x3 seated hammer curls - 10x3 dumbbell rows - 12x3 flies - 12,10,8x3 floor press - 12x3 bicep curls 10x3 one arm tricep raises - 10x3 Day - b, incline barbell chest press, dumbell bench press and also a fly movement, use 3-4 sets of 8-10 reps for hypertrophy. Been lifting for about 15 years steady now. I've experience a lot of tendonitis and have to limit explosive work. Down to the bottom (Beat 1). So can you build a big chest with pushups. From the most relevant research findings to the most significant clinical guidelines, these are the highly accredited resources you count on from CHEST. g. If "Decline Press" or "Decline DB Press" were on there, they SHOULD be "the best" for almost everyone. 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 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? The American College of Chest Physicians (CHEST) is the leading professional association in innovative chest medicine. Weighted bulgarian ring pushups are no joke - nothing gets my chest nearly as sore as them. For some, a BB Flat Bench will be better, trading ROM for ability to focus/not having to balance. Jun 22, 2023 路 3 Chest Workouts for Muscle Hypertrophy (Top 12 Exercises) The best hypertrophy exercises and workouts for a bigger chest By Dr. Below I have made a quick table with all his recommendations and a link to each post for more information. Many of the most highly regarded coaches provide conflicting approaches. Not literally, I still am working out other muscle groups, but I want the biggest bulkiest arms. I can do 3 pullups, 3 dips, 8 inverted rows and I do shoulders, arms workouts as well. I do a complete body workout not chest focused only but my progress seems slow. I only do three chest exercises push ups, flat bench press, and incline dumbbell bench. Is there enough volume per muscle group per week for hypertrophy? If not then maybe I can superset with additional exercises? I’ve been reading up and I’m getting increasingly Currently training at Ultra flex in the UK who offer insane amounts of machine and variety. Questions are written by renowned experts in the chest medicine field with many question topics based on the American Board of Internal Medicine exam and Longitudinal Knowledge Assessment (LKA) blueprints Features timed mock exams Relic’s Influence: Tharren wields the Relic of the Shattered God, a crystalline artifact embedded in his chest. What workout routine are you doing? Currently trying to bring up my upper chest in relation to the lower/mid. The full list of hypertrophy programs is available below. Your chest genetics must be there. Muscle hypertrophy is an increase in any of the following components: In order of added volume (most to least) Feeling the burn is not what stimulates hypertrophy. lifts , rep range, timing, ect We would like to show you a description here but the site won’t allow us. 9%). . Finally a peck deck or cable fly. now I stick to 5-8 rep range with heavier weight and only these 5 exercises. All pull exercises one day, all push exercises on another. Only the last set is taken to failure. So, what are all the calisthenics exercises that build the most muscle to help with the main movements? 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'. Slower and higher rep schemes have work well for me to target the muscles well without putting undo stress on joins. Opinions on incline being the main chest movement? I come from a PL background. The focus of these exercises is primarily for strength and hypertrophy. I usually rest between 2-3 minutes for compounds and 1-2 minutes for single joint stuff Reply reply More repliesMore repliesMore replies ah-nuld • I do like 4x full-body Heavy row/squat/deadlift/bench (alternating For example you could superset chest with forearms on chest day, do giant sets of bicep, tricep and neck on arm days, do extra calves and abs supersetted with your back or shoulder days etc. Hypertrophy is optimized when you perform an exercise that is sufficiently difficult to limit you to 8-12 repetitions to failure. Now you can be sure that the stimulus for muscle growth for chest is bigger than it was in January. JOIN TODAY ABOUT MEMBERSHIP » CHEST Guidelines Rigorous, authoritative, and evidence-based—that’s how clinicians around the world describe our guidelines. Full Range of motion and best strength curve Progressive overload. If you have not checked them out already I highly recommend doing so as there is a lot of good information in Just do an upper-lower split, or 5/3/1, and tack on some hypertrophy exercises at the end. Gemini's 26. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize Skip to main content I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group : r/Fitness r/Fitness I went from not being able to do one to I can do 9 right now. See full list on barbend. We would like to show you a description here but the site won’t allow us. Barbell Work is inferior for chest hypertrophy. Key Points: The conductor’s movements are smooth and fluid, with clear emphasis on the downbeat (Beat 1) to anchor the rhythm. 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). We develop trustworthy recommendations on the diagnosis and treatment of chest disease states that help clinicians provide exceptional patient care. The CHEST Annual Meeting is the leading in-person clinical chest medicine meetings, offering the latest clinical guidance, simulation and interactive learning, scientific research, and networking opportunities. Curious what some of you brahs with upper pecs that pop out of polos do, i. CHEST Journal features peer-reviewed research in clinical chest medicine, including pulmonary, critical care, sleep medicine, and related disciplines. The best we can do is attempt to bridge the gap between the science and practical application for ourselves. You can also do chest focussed dips (leaning forward), band flies, cable flies, machine flies, machine presses, push ups. The best workout program is the one you stick to. If you are pretty advanced it may be even counted in months, e. 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 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? I have been working out for two years. bfxa fdluy drev rrsdd isisczf dftlal agedxp yrpgntr alrqq ezzh