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Old School Way to build a Bulletproof Chest

Millions KnivesMillions Knives Posts: 249 ✭✭
edited August 2010 in The Weight Room
DAMN THIS FORUM IS FUCKING DEAD....smdh

Before I stop posting here let me drop just alil bit of info..

If you want to build a muscular, rock-solid chest than most people would tell
you to focus on the bench press.

And that’s good advice. Because for a lot of people, the bench press is a great chest exercise.

However,

The bench press is NOT a great exercise for everyone. Let me explain:

Some people get really great results from the bench press. (Usually, guys with shorter arms do well with the bench press.)

But other people don’t see much results from the bench press. For some guys (usually guys with longer arms), the bench press becomes more of a front-shoulder workout.

While about 99% of all guys focus exclusively on the bench press, many people will actually see results from…

An “Old-School” Chest Exercise

Before the bench press got so popular, many old-time bodybuilders built incredibly upper body strength with just one exercise.

The heavy weighted parallel bar dip.

Why is the dip such an effective chest exercise?

Two reasons: First, it gives you a tremendous stretch at the bottom of the exercise and stretching the muscle like that can increase growth by about 10%.

And two, when you do dips you are moving your body up and down while your hands remain fixed. Why does this matter? Well, scientists have shown that the most effective exercises are the ones that involve moving your body up and down while your hands or feet remain still.

When you bench press, your body remains stationary and your hands move up and down. But when dipping, your hands remain fixed and your body moves up and down.

This forces you to concentrate more on balancing the weight of your body and therefore activates more muscle which results in more muscle growth.

RECOMMENDATIONS:

Start dips with your bodyweight only. When you get 12-15 reps, start increasing the resistance by tying some weight around your waist. Increase the weight slowly. Train hard and you can easily build up to the point where you are doing dips with 100 pounds tied to your waist.

.

Replies

  • STOP.IT.5STOP.IT.5 Posts: 250
    edited August 2010
    This method is what helped me break the dip record my senior year in high school. I was a doing around 20 reps with a 45lb plate. Hey Miliions...You have any more bodyweight routines to recommend? I like the 15 minute routine you wrote about but I need some more variety.
  • shadb33shadb33 Posts: 3,810 ✭✭✭
    edited August 2010
    Dumbbell Bench Press >>> Barbell Bench Press
  • Millions KnivesMillions Knives Posts: 249 ✭✭
    edited August 2010
    STOP.IT.5 wrote: »
    This method is what helped me break the dip record my senior year in high school. I was a doing around 20 reps with a 45lb plate. Hey Miliions...You have any more bodyweight routines to recommend? I like the 15 minute routine you wrote about but I need some more variety.

    Once you have build strength up with the routine I posted, now its time to do what I do:

    Thats doing 10 one legged squats on each leg/ or continue with the 20 bodyweight squats holding dumbells on your shoulders

    5 one arm pushups each arm

    and 5 one arm pull ups each arm

    you will continue to do one after the other in any order....until 30 minutes are up...NO REST

    This routine will not only get you big...but ripped as well GURANTEED!

    WARNING lol : this routine isnt something you should do all year, it should be done for 4 weeks MAX!

    doing 11 months of heavy bench pressing, squats and deadlifts; I usaully don't do this routine till The end of spring/ beginning of summer ( if i know im going to be at va beach alot)

    Hope this helps bruh
  • Millions KnivesMillions Knives Posts: 249 ✭✭
    edited August 2010
    shadb33 wrote: »
    Dumbbell Bench Press >>> Barbell Bench Press

    Plank Pushups and Gironda Dips>>>> than BOTH

    Just youtube to see what both look like...I promise you those are the two realest chest/ upper body excercise's out
  • 2stepz_ahead2stepz_ahead Who I am is Complex, What i am, simply put. I'm a Threat walking out the lions denPosts: 32,324 ✭✭✭✭✭
    edited August 2010
    so wait.....dips will help my chest.....i still dont get it
    you have the dude who is naturally thorough -Alpha
    you have the dude that wants to be thorough so he pretend to be Alpha -Beta
    then you have the nigga who wants to hang with the first two to be seen and grab any dropped crumbs.- Omega

    I am still struggling between blocks to get from the have nots to the have yachts and I won't be stopped.



    http://www.youtube.com/watch?feature=player_embedded&v=HhTZZdVbjio


  • shadb33shadb33 Posts: 3,810 ✭✭✭
    edited August 2010
    pralims wrote: »
    so wait.....dips will help my chest.....i still dont get it

    Yea man it helps your lower pecs. U have to change it up a little though. To hit your chest lean forward and go a little further down. Tricep dips u just go straight down and not that far. Google it so u can understand more.
  • Millions KnivesMillions Knives Posts: 249 ✭✭
    edited August 2010
    shadb33 wrote: »
    yea man it helps your lower pecs. U have to change it up a little though. To hit your chest lean forward and go a little further down. Tricep dips u just go straight down and not that far. Google it so u can understand more.

    this^^^^^^^^^^^^^^^^^
  • 2stepz_ahead2stepz_ahead Who I am is Complex, What i am, simply put. I'm a Threat walking out the lions denPosts: 32,324 ✭✭✭✭✭
    edited August 2010
    so what about the top of your pecs.....and im abiout to google....shit i can dip all day. i ll fuck around an be wide chested like a pitbull
    you have the dude who is naturally thorough -Alpha
    you have the dude that wants to be thorough so he pretend to be Alpha -Beta
    then you have the nigga who wants to hang with the first two to be seen and grab any dropped crumbs.- Omega

    I am still struggling between blocks to get from the have nots to the have yachts and I won't be stopped.



    http://www.youtube.com/watch?feature=player_embedded&v=HhTZZdVbjio


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