Chest hypertrophy workout reddit. His approach seems to be low .

Chest hypertrophy workout reddit. In terms of pure, non-contextual hypertrophy, out of these exercises, it is likely to be the DB Flat Bench. Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. I don't have any problems with engaging my chest, as I am quite torso dominant in my lifts, and my chest often gets sore. I am tall with a thin frame/hard gains. For Best Results Use Additional Load, Bands & Rings Optimizing your chest training with 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. So can you build a big chest with pushups. I do a complete body workout not chest focused only but my progress seems slow. I also like to give my chest a good stretch before, during (between sets) and after the workout. But not just any exercises, the 12 best for chest hypertrophy. 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. 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. But they are definitely 100% effective for hypertrophy. Jun 23, 2025 · From presses to flyes, sculpt your chest muscles and achieve a strong, chiseled upper body with these effective dumbbell chest exercises and workouts. However, I’m worried that working on a different push up will take away from the hypertrophy of my chest. 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. Then you design the workout to address component of the muscle you want to grow. Chest is my most prominent feature. What are some solid dumbbells workouts to build chest and some to build arms. When it comes to calisthenics training, I find specifically targeting this area is not brought up much on this subreddit. For some, a BB Flat Bench will be better, trading ROM for ability to focus/not having to balance. 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. Diet Coach App . 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'. There will be some overlap with the arm training exercises, however these exercise variations are intended to emphasize the chest more than the arms. 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 Dr. Personally, I think it is best to go heavier on the bench press due to overwhelming evidence demonstrating increased activation with increasing 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. For one Skip to main content I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group : r/Fitness r/Fitness Just do an upper-lower split, or 5/3/1, and tack on some hypertrophy exercises at the end. 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. 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. Many of the most highly regarded coaches provide conflicting approaches. You can also do chest focussed dips (leaning forward), band flies, cable flies, machine flies, machine presses, push ups. Jan 3, 2025 · Build a bigger, denser chest with our expert-designed chest hypertrophy program. Hypertrophy is less about which exercise, and more about intensity and time under tension. 8-10 different exercises. I can do 3 pullups, 3 dips, 8 inverted rows and I do shoulders, arms workouts as well. 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. 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. Slower and higher rep schemes have work well for me to target the muscles well without putting undo stress on joins. now I stick to 5-8 rep range with heavier weight and only these 5 exercises. It's the Picasso of pecs, giving that artistic touch to the upper chest and deltoids. The full list of hypertrophy programs is available below. S. Jul 1, 2025 · Discover the best exercises targeting different parts of the chest to effectively enhance muscle hypertrophy. 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 slight incline in the smith machine is my go-to. Ex: Arnold would have had a great chest doing any exercises. Hypertrophy App . Skip to content . Neither of my pressing and fly motions have plateaued. What is hypertrophy? Hypertrophy is the enlargement of tissue (like muscle) from the growth of its component cells. g. Only the last set is taken to failure. If a guy hits a poorly designed workout consistently, he’d gain more muscle than someone who hits a great workout design inconsistently. In fact, chronic training studies have shown programs containing only the bench press to promote substantial pec hypertrophy6. Your chest genetics must be there. It's not bad for core work too. I went from not being able to do one to I can do 9 right now. I only do three chest exercises push ups, flat bench press, and incline dumbbell bench. . If "Decline Press" or "Decline DB Press" were on there, they SHOULD be "the best" for almost everyone. gg/bwf MembersOnline • Individual-Way6683 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. You can overload the weight since there is no danger of your elbows extending behind your back because you're on the floor and really focus on the eccentric part of the movement, bringing the weight down. 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. 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. 2. 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. Aug 27, 2024 · Some movements are better for chest growth than others. Apparel . Coaching . 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. I was wondering if any of you have any success stories, with things like low or Bench Press EMG research has shown the bench press to be very effective at maximally activating the whole pec musculature4,5. Templates . Flat / slight decline Dumbbell or cable presses for the win. Full Range of motion and best strength curve Progressive overload. Below I have made a quick table with all his recommendations and a link to each post for more information. It is better to understand what tissue within the muscle can undergo hypertrophy, what causes it, and what volume is associated with each. 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 The chest, particularly the upper, clavicular head, is one of the most aesthetically pleasing parts of the body when well developed. 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. This time period doesn't mean from workout to workout. There are a lot of workouts that, when done right, can increase the volume of your chest. Reply reply deaznutelanutz • The ones in my gym actually give me an even better stretch than a barbell would, so i guess some machines are different. r/naturalhypertrophy: Discussions about fitness, health, and nutrition relating to the Natural Hypertrophy channel. His approach seems to be low The best workout program is the one you stick to. 7K subscribers in the naturalhypertrophy community. in January you did 100 most effective reps for chest and in July - 110. You'll have even better results with slow eccentric portions in those movements. It hits your entire chest, giving you that all-around size and thickness. Now you can be sure that the stimulus for muscle growth for chest is bigger than it was in January. Right now I hit chest twice a week, 2 exercises each for 4 sets. 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. 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. I guess if I had to choose between the two, strength is more important as I really want to try competing while I'm still on the younger side. What are your favorite workouts for size and strength? (Separate is fine too). Barbell Work is inferior for chest hypertrophy. 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. 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. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Discord: https://discord. 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 Currently mix both at home and gym equipment but still most comfortable with dumbbells. 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. Currently almost overwhelmed with what exercises to do in my chest split. How do you balance chest hypertrophy and push up variations? P. im done in roughly 45-55 minutes max and im finally getting a sore chest after nearly 2 years of consistent work. My chest is somewhat lacking compared to the rest of my body, combined with the fact that I like the overdeveloped chest physique look. Yet my chest hasn't grown that much it just got a muscular shape. Day - b, incline barbell chest press, dumbell bench press and also a fly movement, use 3-4 sets of 8-10 reps for hypertrophy. Some are gonna be better than others, but really it just comes down to consistency. 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. Hypertrophy is optimized when you perform an exercise that is sufficiently difficult to limit you to 8-12 repetitions to failure. Mar 3, 2025 · Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. 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. Especially from risk perspective. Incline bench pressing either with dumbbells or a barbell is popular amongst gym goers for their utility in building up this area. Thank you in advance! See full list on barbend. We would like to show you a description here but the site won’t allow us. Let's break them down one by one: Barbell Bench Press: The king of chest exercises. trueCan anyone share a drive link for Jeff Nippard's Chest Hypertrophy and/or Benchpress specialization programs? Would Appreciate it 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. Definitely add a push-up progression. The incline press is like the Michelangelo of chest exercises, focusing on the upper canvas. 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. That's the thing you should increase in time. What workout routine are you doing? 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. Reply reply LilBigYoked • i used to do high volume, 2 hour chest days. 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). I work out my chest twice per week. Intro Here is my guide to training the pectoral muscles with bodyweight movements. Store . All my chest workouts end now with 3-4 supersets of Pec Dec Flys (15 reps) and pushups to failure. This routine combines compound and isolation exercises for balanced muscle growth. If you are pretty advanced it may be even counted in months, e. Finally a peck deck or cable fly. 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. Jun 22, 2023 · Now we're getting to the heart of the matter – the exercises. The focus of these exercises is primarily for strength and hypertrophy. 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 ) Feeling the burn is not what stimulates hypertrophy. com Jan 3, 2024 · Complete Chest Training Guide | RP Strength . A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Pushups are a good way to add on some chest muscle especially as a beginner and is easy to measure how you are progressing. 6'3" 200lbs. 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 Apr 4, 2025 · The machine chest press and seated cable flye are Nippard's best-ranked chest hypertrophy exercises while the plate press is the worst. For example, I've seen people advocating the work of Mike Matthews. Muscle hypertrophy is an increase in any of the following components: In order of added volume (most to least) 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. I've found the best for hypertrophy is working more frequently, more volume, less intensity. If you have not checked them out already I highly recommend doing so as there is a lot of good information in You can do some pretty good chest exercises on the floor with dumbbells such as eccentric floor flies. 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