my chest sucks

[getbigordietryin]

theres only one word for my chest... horrible!!! no shape or mass... i need some help... i do chest first of the week and my workout usually looks like this....

incline barbell press - 4x15,12,10,10
flat db. press - 3x12,10,10
incline db. flies or incline cable flies - 3x12 with compounds set of push ups.

my stats are....
6'2
235lbs
bf- 19-20 (disgustingly fat)

 

[performance_issues]

you could do pre-exhaust method try this

1.dumbell flyes - 3x15
2.bench press- 3x12 2x8
3.incline press - 2x8

this should work or in the very least try it

 

[beefyking]

incline barbell press - 4x15,12,10,10
flat db. press - 3x12,10,10
incline db. flies or incline cable flies - 3x12 with compounds set of push ups

Your doing to many reps! Go heavyer and only do 6 to 10 reps at the most. also make sure you do slow and controled reps.

 

[HGH Man]

How long have you been at this? It takes a while to build the chest . You should start with basics and build from there. Never get disgusted with yourself. Mix it up . Confuse your chest and I think your work-outs will be better. Watch what other people do when your not working on your chest . Do you have a pec-deck ? Use it !

 

[HardBody]

I have a HUGE chest, it's genetics in my family, but i focus on mixing up what i do in order, don't always start with the same exercise, INcline too...

 

[NAT]

this is my chest routine on mondays,

1 incline barbell bench (((5 sets10-12 reps or till failure,,,,except #4)))
2 flat barbell bench
3 decline barbell bench
4 vertical bench,wide grip(drop sets, 5 sets one after another.)

5 incline flyes
6 vertical flyes with the machine (pek dek).
7 flat flyes

 

[eastarr69]

theres only one word for my chest... horrible!!! no shape or mass... i need some help... i do chest first of the week and my workout usually looks like this....

incline barbell press - 4x15,12,10,10
flat db. press - 3x12,10,10
incline db. flies or incline cable flies - 3x12 with compounds set of push ups.

my stats are....
6'2
235lbs
bf- 19-20 (disgustingly fat)

imo...you workout has entirely to many reps to build mass, unless you are pushing 300 for those...lol..

...i run something like this on the flat for instance:

1*10 @ 225 for warm up wide for stretch
1*8 @ 315
3*6@ 355

and if i feel the need i ad an extra set heavier...

i use cables and dumbells for shape if i want to...

also, if i am getting ready for a bench competition, for 4 weeks every other month, i run a program like the following...say 6 months until the meet..

1*10@225
1*5@315
1*3@365
1*2@395
1*1@425

then a single again at the 425

then i go back to the 3, then the 2, then the single

It is a fun gig...

what i am doing now if a similar program as the above 2 and then i try to bump up 10 pounds on the 3,2,1,1,3,2,1

anywhooo..imo...heavier weight with less reps and progressivly increasing the weight will make you grow..

E

 

[Stroyer]

I'm suprised no one suggested to try doing less.

Maybe for a 4 weeks cut back to just around 6 totall work sets for chest (excluding warm ups), warm up, then perform 2 all out work sets per exercise for 3 diff exercises. (i would suggest low incline press, flat db press, weighted dips)

Also, when do you train tri's?? There could be a slight possibility that your tri's are not 100% recovered before your chest sessions and are a limiting factor for your chest workout...

Stroyer

theres only one word for my chest... horrible!!! no shape or mass... i need some help... i do chest first of the week and my workout usually looks like this....

incline barbell press - 4x15,12,10,10
flat db. press - 3x12,10,10
incline db. flies or incline cable flies - 3x12 with compounds set of push ups.

my stats are....
6'2
235lbs
bf- 19-20 (disgustingly fat)

 

[70w30]

this is my chest routine on mondays,

1 incline barbell bench (((5 sets10-12 reps or till failure,,,,except #4)))
2 flat barbell bench
3 decline barbell bench
4 vertical bench,wide grip(drop sets, 5 sets one after another.)

5 incline flyes
6 vertical flyes with the machine (pek dek).
7 flat flyes

holy shit.......too much volume

 

[70w30]

you could do pre-exhaust method try this

1.dumbell flyes - 3x15
2.bench press- 3x12 2x8
3.incline press - 2x8

this should work or in the very least try it

Simple yet effective ....

 

[NAT]

it works for me, but i have eliminated #'s 5 and 7.