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need input in making my chest grow

bdl80

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Jun 28, 2010
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16
it seems like the rest of my body grows but my chest any ideas here is my chest workout

flatbench
incline
decline
all at 4sets 10 reps

i do flys
flat
decline
incline
all at 4sets 15 reps

any input
 
Last edited:

dukkitdalaw

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Oct 16, 2009
Messages
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So wait... you do flys at all 3 positions? Flat/incline/decline?

Just sounds like you need to change it up a bit.

Lower your reps. Add some weight.

Factor in some more intensity. I.E. Drop sets, rest pause, negatives. Etc.


Gotta experiment bro.

Also... check your diet. Plays a major role in gains coming to a halt.
Eat more? Enough carbs? Look it over. A slight tweak can make a big difference.
 

bdl80

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Jun 28, 2010
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i will try that

this is my normal diet

9:00 protein shake

12:00 9 egg whites 2 yolk 6 turkey bacon 1/4 cup oatmeal

3:15 2 chicken brest with 1/4 cup oatmeal

take 1.M.R shake before workout

6:30 2 chicken brest with 1/4 cup oatmeal

9:30 9 egg whites and 2 yolk or just a protein shake

the weekend kill me i try to diet most time but really busy
 

strengthtwo

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Nov 5, 2010
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Maybe that is to much training for you.I do less volume in my chest training and mine have responded well.i typically do flat bench ,incline bench and flys all for 3 -4 sets.Like already suggested experiment a little to find what works best for you.
 

Johnny Smiles

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Jun 9, 2009
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here is what worked for me:

less volume a bit more frequency.
focused on the most basic lift that also allowed me to lift heaviest weight:
decline dumbell/barbell
dips
those two exercise with heavy weight and moderate reps like 6-9 rep range helped the most. and i was not genetically gifted in chest area but training it this way made it grow the most.
-JS
 

doitright

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Nov 6, 2007
Messages
313
+1 ^^^ add some weight to your dips and come back and tell us if your chest/tri's are not toast.
 

Emery

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Just do decline barbell, decline dumbells, and dips. Thats all u need.
Decline barbell, heavy, has caused the most growth for me! I am learning it's not brain surgery. KISS = Keep It Simple Stupid!

I think simple works far better than complex... Same with most things in life!
 

kscowboy

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THere is no such thing as growing a certain part of a muscle. You cant develop upper or lower chest, upper or lower abs, etc. Example: When you do crunches you are not just working your upper abs and then need to go do leg raises to work your lower abs. They are all being worked with the same exercise. Same as chest, you cant develop the upper chest and not the lower or visa versa. The entire pec muscle is being worked and developed. THis is why you should choose the exercises that work the specific muscle the most efficiently. Decline and dips are the best for TOTAL chest development.
 

kingpeon

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Yeah, weighted dips are the King of Chest Mass Builders. You get your reps high with 100 pounds around your waist and you will not have chest growth problems any more. I guarantee it.
 

cachexic

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Dec 21, 2009
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Honestly, try the decline dumbbell press. I find that doing this exercise allows me to easily place tension on my pecs and KEEP it on there. With flat and especially incline, I find I take the tension off my chest accidentally a lot more often during the repetitions. With decline, the range of motion is really limited but it's ALL on your pecs. So you can be a lot more explosive without sacrificing form.
 

ronnieron

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drop your total sets, add weight and keep reps in 6-10 range.
if I understand correct you are doing 4 sets from each position, which is giving you 24 SETS, that is 3-4x what you need.
switch to 4 sets flat bench(barbell or dumbells), you can switch angels every 4-6 weeks. replace the flys with dips at 4 sets until faliure, adding weight if you can do more than 12(can replace 2 sets with 2 sets of flys if you are hell bent on doing them).
Are you trying to lean out? If not add in some fats and red meat, greens, fruits,
you are only eating slightly over 2k cals.
what is your age, height, weight, goals, and yrs of training?
 

Arcus

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Like a few others have said, I never was gifted in the chest department and I never started noticing growth until decline/chest dips were thrown into the mix. Before those, I was doing flat, incline, and flys, which never really helped too much. Inclines slightly, and I still throw them in with my chest routine now for some variation (since I'm doing DC, I don't want to do decline and dips 2x a week).
 

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