i really dont like bench press to be honest i do it maybe once evry few months i do incline and decline and switch between barbel and dumbell and i hit some flys and cable cross overs after my pressing and finish of with push ups to failure

Maybe if u don't go all the way down or all the way up keep the tension on ur muscles the whole time concentrate on the muscles being worked u will deff fail sooner tooo

TECHNIQUE, has blown my chest up incredibly.

This works best on dumbbells because of the full range of motion

I lower the weight pretty fucking deep and get a nice deep stretch at the bottom of my chest

At the top I SQUUEZE my chest TOGETHER

SQUEEEEEEEEZE! Squeeze as fucking hard as you can and you will feel it. Every rep is more effective ever since I started squeezing and focusing on the contraction and the mind muscle connection

Big bench and big chest are not at all connected IMO. Benching for a bigger chest you will always have to use less weight. My chest was biggest doing Incline, Bench and dumbell flys 3-5 sets each. The past year i've concentrated more on pullovers and strength and bench is up alot but not as inflated.

I'm a chest guy and I actually have pretty week chest press compared to the other big lifts but what worked best for was as follows
Barbell press (w/e angle you wanna work on) 4x3-8 this is your heavier work. The three should only really be if you're going for real heavy
Dumbbell press 3x6-10
Then superset a machine press 3x8-12 with flys 3x10-15
I like to do more reps on machines and isolation work
So let's say you want to focus on upper chest here is a sample
Barbell incline press 4x3-8
Flat dumbbell press 3x6-10
Incline machine press 3x8-12 superset with incline dumbbell flys 3x10-15
The reason I chose flat is I don't like doing one whole workout devoted to one angle
Also if you want to try to build a bigger upper chest try the guillotine press on a smith machine. What you do is let the bar come down to your collarbone or Adams apple. Really blasts the upper pecs. Everyone who has tried has been sold. Just go a little lighter than you would on an incline

U might think this sounds weird. But, for me. I had the same problem until,i started supersetting chest w back. I use to work chest alone hitting it from all angles. For years....until last summer I got sick of hitting the wall and tried it w back. The first couple of weeks were discouraging,until my body adapted. Then, I started crushing the weights and made awesome gains. Good luck !

Hit all areas of your chest: lower, mid and upper. Work them with decline, flat and incline presses, switch it up between barbell and dumbbell presses. After you hit all three areas burn out with a fly exercise or something like ladder pushups. I like to pick a part of my chest to lift heavy for a month, and work the other two areas lighter with higher reps. Ex.

Flat barbell bench 4 sets of 5. (heavy)
Incline dumbbell bench 3 sets of 6-8
Decline dumbbell bench 3 sets of 6-8
burn out on ladder pushups.

While sitting down/standing up, place your left arm (this works for your right arm too) directly in front of you, while placing your right arm on your pectoral. Bring your left arm forwards and backwards (to and away from your body), while experiencing your pectoral contraction with your right hand.

Now, repeat this movement, with the same hand and arm in the same place in the same planes of motion. But instead, when your left arm is near-fully extended, move your fist across your body. With this movement, you will notice a greater pectoral contraction resulting from an increase in muscle fibre recruitment.

Now, once you have surpassed the heaviest dumbbell weight in your gym and are achieving a repetition range of 20+ reps, there really is no reason why you should continue to carry on using dumbbells. This is why people move on to barbell chest press exercises, whereby the load amount will be significantly higher than those experienced through dumbbell movements. Additional, from the reduced range of motion in contrast to dumbbell movements, ones joints are cared for to a greater extent - this is why you may see some previously injured gym members opting for barbell exercises.

To conclude, i believe that dumbbell chest press exercises are far superior than barbell chest press movements, up until a certain point - whereby the weights used/needed surpass those supplied by your gym, or unless you have a shoulder/pectoral injury. However to gain a well developed pectoral muscles both dumbbell and barbell should be used.

Dumbbell VS Barbell (Chest Press)

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My upper was lagging. I've been doing all incline lately...wide grip presses & fly's have really blown me up quite well. Good luck.

for me its all about incline bench and heavy ass flys. upper chest is where the majority of people i met are lacking