Hey everyone, for as long as I can remember my chest has always been a weak point and is my hardest body part to grow. No matter how many programs I followed, this shit just would not grow. Ive always had people tell me you have to lift heavy for your chest to grow by doing a 5x5 program, I tried that and it didnt work. I want to share what type of routine I do in case this may help some of you who struggle with growing their chest.

So what did I find that works for me? I mixed it up with low and high reps hitting my chest twice weekly while the rest of my body just once, basically a bro split with an added chest day. Also for my low reps I would never do anymore than 6 reps and I would only do it for the first two exercises. Lets say flat bench and incline bench, I would aim for 4-6 reps, and once I hit 6 reps, I increase the weight by 5-10 lbs. The rest of the exercises I would keep to around 12-15 reps. I would never do the same chest workout in a week and mostly different movements to give more variety and confuse the muscle

Example Routine
-Chest workout 1:
Flat bench 3x4-6
Incline bench 3x4-6
Hammer Press 3x12-15
Low Cable Flies 4x12-15
Dips 3x12-15 and I finished my last set with weighted and did no more than 6

-Chest Workout 2:
I always switched between flat bench and dumbbell bench
Flat Dumbbell Bench 3x4-6
Decline Dumbbell Bench 3x4-6
Incline Dumbbell Flies 3x12-15 w/dropset on last set
Mid Cable Flies 4x12-15 w/dropset on last set
Machine Bench Press 3x12-15 SuperSet w/ pushups until failure

Rest times:
-For my first 2 exercises I would rest no more than 2 mins, and the rest I would rest no more than 1 min.

-If I rested more than 1 min on my higher rep movements I felt like I lost all my energy, so I kept it short.

Tips:
-ALWAYS HAVE A SPOTTER. Seriously, I cant even tell you how many times in my noob days I tried lifting too much weight where I couldnt get it up and had someone run over to save me (Only like 5 times but still :P)

-For the lower rep movements, I would only increase the weight until I can do 6 reps w/o a spotter. If you get 6 reps with a spotter helping you thats fine, but keep the same weight until you dont need one.

-For the higher rep movements, I always focused more on the stretch and squeeze of the muscle. I wouldnt just pump it out until I cant do anymore because my form would get sloppy. I found form was the key and if I lost my form I was doing too much weight.

I know this is a pretty simple routine, but this is what I found to work for me. Once I started to progressively overload my chest and hitting it twice weekly, I noticed I was able to bench more and my chest was getting wider and thicker. But not only that, doing a little higher reps than 12 on the accessory movements helped a ton. The most obvious thing to grow. EAT. You can lift chest as much as you want but if you do not eat enough you will now grow. So thats it guys, I hope I helped some people while others are probably like this is pretty basic stuff go fuck yourself lol.