Is there a program like Six Pack Promise but for pecs?

[deleted] · 2019-10-24T14:58:18+00:00

Try test, dbol and tren.

FinancialThanks1 · 2019-10-24T13:27:34+00:00

Do cable flys instead of dumbbell flys

PilotBass · 2019-10-24T14:26:20+00:00

You are doing too much. Do 5 sets of 5 bench presses, with the weight that your max would be 5 sets of 6. Always leave one in the tank. You can do it every other day.

madara_on_reddit · 2019-10-24T15:37:00+00:00

I wasted 2 years in gym training my chest, i got bigger everywhere except my pecs, my BB lifts also werent progressing no matter how hard i tried. Apparently i had weak mind-muscle connection with my pecs (common with hard gainers since they almost have no pecs). Since then i had half a year just doing push ups and weighted dips to build mind muscle connection. And it worked like a charm. My chest is growing and I'm back to bench pressing. Do a BB and see if yoy can feel the muscle contracting real good, if not lower the weight ALOT and do slow reps so you could feel your pecs being squeezed. Or do high volume of controlled push ups.

LeatherBoundWisdom · 2019-10-24T17:59:06+00:00

Make sure you feel a burn or soreness in the chest after your workout, make sure you're eating enough.

i-am-the-prize · 2019-10-24T15:54:10+00:00

Do you also press overhead?

I'll admit I'm a contrarian, and the only place I come close to isolating is the rotator cuffs, with face pulls.

Going off of guesses based on you being on this sub, you're probably fairly new to training and are fairly young. My comments are based on that.

Don't focus on muscles you can see. Pecs, biceps, and triceps are all unimportant. It's all about the v-taper and developing that college athlete body. That's what the chicks dig.....and it's also best for increasing your standard of living. Yes, I'm a Athlean X fan, but lift like an athlete seems like fine advice to me.

Pressing overhead from a standing position is one of the best things you can possibly do. I definitely believe that the explosion of rotator cuff injuries is related to bench pressing....if you really have to bench, then bench, but never neglect pressing overhead.

Honestly, pressing overhead has helped my chest. Anyone can say anything they want, I've been under the barbell for over a year without doing any benching, and my chest has improved. To think you can press overhead standing with a full range of motion without activating the upper chest is simply absurd.

However! I think my chest has been helped most of all by face pulls, general back work, and farmer's carries (which really help the forearms). You know how people say "pack your shoulders down and back?" My resting position is with my shoulders down and back, in other words good posture, which totally helps the chest.

Everyone knows every bro dude is bodybuilding. By relentlessly chasing athleticism, I've built a somewhat different body than most bro dudes. For instance, my forearms are as big around and harder than my upper arms, because they are used in every single lift I do. It works. It's a good look. IMO/IME, it doesn't trigger the "oh no another gym rat" in women's minds.

Good luck!

warburgio · 2019-10-24T13:28:34+00:00

Do weighted dips for a month and come back to tell a story. Presses are mosty attacking your posterior delts, trapezius etc, pecks arent prime movers in these. Try experimenting with cable (pulleys or whatever its called)

RPthrowaway123 · 2019-10-24T13:48:08+00:00

Decline presses, since you didn't mention any, could help. Remember that pure volume is good for muscle groups like abs/biceps/calves, but not so much on the big groups like chest. Pyramid sets are good I've found, go 10 reps then add weight 8 reps add weight on down to two reps. Basically to get size you have to lift heavier. Make sure you have a spotter too, you'll want to max out once in awhile so do it safely.

i-am-the-prize · 2019-10-24T14:52:46+00:00

are you resting enough? i see muscle growth when I was forced to take a week off for other reasons. how many days off between doing chest exercises?

and yes to cable/machine flys. in addition to barbell press / incline press, flys seem to really isolate and i'm able to push pecs to failure, vs. my shoulders failing first.

MR3790 · 2019-10-24T19:15:56+00:00

1A. Barbell Bench Press 6,8,10,12 1B Horizontal Cable Crossover 4X15 2A. Incline DB Bench Press Netural Grip 6,8,10,12 2B. Low To High Cable Crossover 4X15 3A. Weighted Dips 6,8,10,12 3B. High To Low Cable Crossover 4X15 4A. Weighted Pushups 4B. Band Crossover Pushups

HurricaneHugues · 2019-10-24T20:46:24+00:00

Post physique photo. No way you're doing all that and still have weak chest development

Raditz89 · 2019-10-24T22:57:17+00:00

Lots of good info here but one thing I don't see mentioned is paused bench press. Do you have long arms? I do, and my chest never grew until I started pausing all my bench press reps. I got a powerlifting coach so that's what prompted the change. Try it out for a few months, you will have to drop the weight a bit.

Throwaway-242424 · 2019-10-25T01:29:50+00:00

Stop following gimmicky routines designed to target a bodypart. Just lift more for reps in horizontal presses.

Title	Is there a program like Six Pack Promise but for pecs?
Author	garf8768
Upvotes	3
Comments	32
Date	October 24, 2019 1:24 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/dmgctc/is_there_a_program_like_six_pack_promise_but_for/
Archive Link	https://theredarchive.com/r/askTRP/is-there-a-program-like-six-pack-promise-but-for.292535 https://theredarchive.com/post/292535

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