what do you do for total chest developement?

[shortz]

The shape of your chest is going to be largely genetic. IMO, the biggest way to make sure pecs are hit well is to make sure you're doing the movements properly. Shoulders back, slight arch etc, to make sure shoulders aren't doing too much work. Angle work is largely misunderstood too. IMO, it counts as more of a different stimulus as it does trying to recruit difference fibers. That said, I know that some throw EGM out the door these days, but, it did show that decline benching hit upper pecs better than incline. My interpretation of this results is most likely an issue with shoulder recruitment. This also goes along with the myth that doing decline bench all the time gives you "saggy" looking pecs or over develops the lower pecs. This is just ridiculous.

 

[big_paul_ski]

Dumbel and barbell flat,incline and dips. Inclines at no higher that 30 degrees. Rep range is 8-12 for me. Nothing fancy here.

 

[GiantSlayer]

Why no machines?

 

[TODAY]

Incline Bench
Wide-grip pause bench (flat)
Dips
Cable flies (high, mid, low)

 

[RedNeck]

Flat barbell bench
Dumbbells incline bench
Dumbbells pullovers
Dips

Every week I rotate using barbell and dumbbells in lifts.

 

[woodswise]

Flat Bb bench. Dips. Close Grip Bench Press.

I love Db Pullovers and incline Db Bench Press, but am not doing either at the moment.

I have always subscribed to the idea that inclines worked the upper chest, and have avoided declines because the old timey Bbers always said develop the upper pecs before focusing on the lowers.

I don't know if that is good advice, but my upper pecs are very well developed and I am thinking I had better add some decline work to develop the lowers.

Since I don't have a decline bench, I have added dips instead.

 

[oldschool1967]

flat bench 5x12,10,8,6,6 respectively, triple drop flyes(2-3 rounds) cross bench dumbbell pullovers 4x10-12. nice pump and separation, without overkill.

 

[Intense]

I'll try and hit all areas flat presses, incline presses, flys, and sometimes decline stuff but I dont feel like it's near as important as incline.

 

[Rein]

Incline Dumbbell presses
Incline Barbell Presses
Incline Fly's (flies?)
Flat bench fly's
Dips

 

[PillarofBalance]

Why no machines?

Reasonable question IMO. When I bench my tri's, delts and lats get a pump. Nothing in the chesticles. I'd need a machine to isolate as much as possible. I always found it would help to get the tricep and shoulder out of it to a degree by holding a machine's handles with my hands open.

 

[Mini Forklift Ⓥ]

I presumed he might be training at home and doesn't have access to any machines.

I could well be wrong though... even though it very rarely happens.

 

[stone14]

My current chest wo is this and it blasts it pritty good, has me fookd!

2warm up sets (bpress) of 10-12reps then
A) Bench press: 3x5 3-5min rest,
B) Bench press 5x10 1min rest,
C) Deep bw dips 75reps, either 5x15reps
or
just as many as it takes to do all 75reps.