What bicep/chest exercises gave you the most gains?

[looks>books]

What is your routine for biceps/chest?

Ik there are two heads for chest and like three for biceps but everyone says different stuff.

 

[toji.]

What is your routine for biceps/chest?

Ik there are two heads for chest and like three for biceps but everyone says different stuff.

Strict bicep curl (full body against the wall, standing straight) with arm blaster.

 

[sayi]

Benchpress and alternating curls

 

[irlgreycel]

What is your routine for biceps/chest?

Ik there are two heads for chest and like three for biceps but everyone says different stuff.

do a form of db incline bench press, with good eccentric control making sure youre pausing at the bottom for at least 1 second, and add a barbell bench with a fly variant. biceps is easy, do preacher curls, hammer curls, and a variant where the biceps are in the most stretched position a bayesian curl. all of this is good for hypertrophy

 

[looks>books]

do a form of db incline bench press, with good eccentric control making sure youre pausing at the bottom for at least 1 second, and add a barbell bench with a fly variant. biceps is easy, do preacher curls, hammer curls, and a variant where the biceps are in the most stretched position a bayesian curl. all of this is good for hypertrophy

Isnt bayasian and preacher the same?

 

[dookielooksmaxxer]

low volume high intensity

do preacher curls + hammer curls (all you really need)

i only focus on upper chest tbh, incline bench + incline db bench press + low cable fly.

 

[irlgreycel]

Isnt bayasian and preacher the same?

no, bayesian is used on a cable machine. look it up

 

[looks>books]

no, bayesian is used on a cable machine. look it up

no but they seem to do the same thing

 

[Orc]

I just do barbell curls slowly.

 

[RealNinja]

It’s different for everyone. Find a few exercises that give you the best pump and make your muscles the most sore, and keep doing those.

Chest routine that works best for me is incline dumbbell, incline machine press, dumbbell flies, and chest dips. For the latter 3 exercises it’s really beneficial to slow down the eccentric and get a good stretch. On any chest movement, inhale deeply on the eccentric to expand your ribcage and stretch your pecs from within.

For biceps I do preacher curls and dumbbell curls. That’s pretty much all you need. Sometimes I like sitting backwards on the preacher curl bench with it supporting my elbows and doing high rep dumbbell curls.

 

[noahwillascend]

strict bicep curls and hammer
incline smith and chest fly