beastin08's picture
beastin08
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3883

Help my flat chest :(

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I need help focusing more on building mass in my pecs. Every other part of my body seems to get huge and leaves my chest in the dust in size. I hate it. My arms and shoulder and back all get big wicked fast, but my chest is almost like the great plains.... ive tried barbell and dumbell chest routines. Even doing pushups at home some..
What is in your opinion the best routine i could use to focus more on building mass in my chest. I have huge tri's and shoulders.... so i think they over comp a lot of the time.

22
male
184lbs
9%bf
17"cannons haha
tiny chest :(

jonnyd46's picture

i dont know if this was said but try and pinch your shoulder blades together (pulling your shoulders back)it will put more stress on chest. and maybe try a wider grip on the barbell and kick your elbows out(away from the body, if your on a bench)

wookiebarber's picture

This dude is right. You have to have the scapula (shoulder blades) pinched together AND pulled down. I'd do some shit heavy, high rep pullovers and ring dips in addition to whatever benching you're doing, remember to lean the fuck forward on those dips, they're not for your arms. For bench: pause at the chest, for like 3 to 5 FULL seconds, it'll work better than extended negatives (just do it you'll see why) as the triceps can compensate for the weaker pecs during the eccentric (negative). Hit me back when your shopping for new shirts ; )

jpal's picture

I would try to not always to try and push the most weight you can and realy focus of your form and controled negatives, count to 3 on your way down and then explode up, most people do not realy control the negatives in there workouts and it can really help with muscle growth.
This is my routine

DECLINE BARBEL
4 SETS 8-12 REPS INCREASING THE WEIGHT EACH SET

INCLINE DUMBELL
4 SETS 8-12 REPS INCREASING THE WEIGHT EACH SET

FLAT/INCLINE DUMBELL FLYS
3 SETS 8-12 REPS

PEC DEC FLYS
3 SETS 8-12 REPS

CABLE CROSS OVERS
3-4 SETS 8-12 REPS

AND SOMETIMES WILL FINISH WITH DIPS OR PUSH UPS TILL FALIURE

AND REMEMBER TO REALY CONTROL YOUR NEGATIVES COUNT TO 3 ON THE WAY DOWN AND EXPLODE UP
TRY THIS AND SEE IF IT HELPS

beastin08's picture

Thanks man. Yeah I've been doing that 4 seconds down and like 2 going up. I wanna stick between 9 and 12 sets per day for that muscle group with around 1 min rest time between sets, just long enough to go grab a sip of water. I also try to really focus more on pulling my elbow across my chest instead of just pushing up. And also keeping my shoulders back and pinched.

jpal's picture

sounds good bro but if you are on cycle than you should be doing more than 9-12 sets imho

beastin08's picture

Off cycle man. Just trying to bulk up natty to 200 then go on cycle.

jpal's picture

good to hear bro never rush in

Coach_LP's picture

I had the same problem man, no matter how hard I went on chest days I never saw the results I had hoped for... and then my [little] brother gave me some life-changing advice. Although my brother is 4 years younger than me (19) he is the current record holder for his weight class and age in bench press.
enough about that sh!t bc I'm sure you don't care... the key to building a solid chest IMO is "push&pinch" by this I mean do your flat bench exercise, then move to chest flies-whether it be on a bench with DB's or with cables or whatever you prefer. then after your set of flies move to incline bench and then incline flies. you seem to have mentioned doing something like this previously, but adjust your sets to 4x6 or 4x8. drop sets are mostly for cutting and/or building endurance, you need to focus on EXPLODING through the motion!

jpal's picture

DROP SETS ARE NOT FOR PEOPLE CUTTING DROP SETS ARE USED TO BRING YOUR MUSCLES TO TRUE FALURE. MOST PEOPLE WHEN CUTTING WILL STILL TRAIN THE SAME BUT MIGHT JUST LIGHTIN UP THE WEIGHT A BIT

joker's picture

When doing flat, incline and decline bench. close up your grip on the bar. This works for me real well. The closer your grip you will notice more focus on the pecs and only come down maybe 3/4 of a way. I also use dumbbell butterflies and cables. Once you feel your pecs filling up stick with that routine.

beastin08's picture

When I go close I only feel it in my tri's. I found a decent routine I'm gonna stick to a while. I just had poor form before and really didn't know how to focus on my chest.
1st chest day doesnt include warm up sets
Incline flys 3x20,15,12
Incline dumbbell bench 3x20,15,12
Decline flys 3x20,15,12
Decline bench 3x20,15,12

Alt Chest day.
Cable flys. 3x20,15,12
Flat barbell bench 3x20,15,12
Weighted dips 3x20,15,12

Johnmatrix's picture

Drop the reps down to 8-10?!

joker's picture

That's a good routine, I swing those when I switch up from flat to bells. I don't do the 3x20,15,12 I might give that sequence a try tonight. Are you increasing weight with the following reps?

beastin08's picture

Yeah. I do those reps with everything except arms. My legs have exploded in growth, and I've never had big legs.

beastin08's picture

I really follow a lot of Kai greenes advice and theories. It's not about the weight..,it's about the form and contracting and relaxing the muscle completely each rep.

joker's picture

Thanks I'll look it up! I'm helping out this kid at the moment with his form and muscle control.

beastin08's picture

Yeah. Form is what it's all about. I'm not huge, but I'm not tiny. I always have guys smaller that me smirking or looking at me with the weight I use, but then I laugh at them when I see them doing the lower back/ shoulder/ maybe a lil dance move barbell curl that they do. Just asking to hurt themselves.

joker's picture

I find guys in he gym that have different routines then mine and if I like what I see. I find a way to get in with their work out, normally it's someone on their own like me. So it's cool for the both of us. But yes form is we're its at. Train those muscles with light weight then go heavy later. I've seen a lot of guys hurt themselves pushing to much to soon, because of poor form.

beastin08's picture

Yeah. I messed my shoulder up benching too heavy once. Ever since if I lift the wrong way it kills me for a day or two.

benchpressgear's picture

try switching your work out to start of with
incline dumbbells 3 sets of 8.
incline flys 3 sets of 10
decline dumbbells 3 sets of 8
regular bech with barbell 3 sets of 10
and then do negatives to rip those muscles apart you will get strong as hell and put on size. do this for about 3 weeks then switch it up to high reps!

beastin08's picture

I don't have a spotter with me :/ can't do negatives, safely.

beastin08's picture

Mjunkies link down below was seriously the best help out of
All. Had the best chest workout I've ever had at a hotel gym tonight thanks to that. Thanks again bro. M
My chest is like froze up hahaha it feels awesome to really know I'm isolating it that hard. I've never felt it that
Strong. Time to get some Arnold size pecs gents.

mjunkie's picture

Smile

MASSIVE48's picture

First off whats your chest workout look like??.......
But yea "MY" advice is, Focus on HEAVY SETS "LOW" REPS BRO LIKE 5x5's or 6x6's but mainly hit that incline n decline, try to do every chest movment with as much weight as u can for that movement, hit those incline flys for about 8-10 reps HEAVY.. Also what i started doing is on any press movement i do i try to do like half reps meaning i never lock out i just try not to keep it too far from my chest so that way my tris and shoulders dont come into play as much, i get way better pumps and more blood in that muscle since im isolating the shit out of it... Also Try flexing your chest between sets to get more blood in ur pecs bro IT WORKS. Smile

(REMEMBER STICK WITH HEAVY SETS LOW REPS) Cuz IMO if your trying to "GROW" your chest or any other muscle i believe you always have to lift that heavy weight brah....... But also keep note that more isnt always better so just keep it simple compound movements and that chest will blow the fuck up. ;)

OR Maybe its just genetics... hahahaha just kidding bro "FUCK GENETICS" thats what i always say. LOL!

beastin08's picture

My routine is like 3 comments down. Thanks for all the great advice!

Monster666's picture

For me, alot of hammerstrength, smith machine presses, and dip machines helped me build my chest. Especially benching on the smith machine Smile it allows you to use a really wide grip and have slight cushioning from the way the machine works so you don't injure yourself. Try the decline movement hammer strength with the widest grip you can put on it, and get a deep stretch.

beastin08's picture

Yeah lol I've tried it all...my normal routine it something like

Incline barbell. 3-4x12-8reps
Flat dumbbell. 3-4x12-8reps
Decline dumbbell. 3-4x12-8reps
Cable flys 3-4x12-8reps
Dumbell pullovers or whatever the hell they are. 3-4x12-8 reps
3 sets of pushups to failure

Maybe that's overtraining?
I'll start throwing in the dips and subbing something.

MASSIVE48's picture

You can leave out the flat bench press bro,, also switch to db flys instead of the crossovers and finish with the pullovers or chest dips... Doing the pushups will prolly burn u out too much so i would leave those out imo or do them in the beggining or ur workout aa a warm up.

beastin08's picture

Alright man. I'll give it a shot. I think mjunkies link is really great too. I did some pushups with the form and immediately felt it in my chest.

MASSIVE48's picture

You can leave out the flat bench press bro,, also switch to db flys instead of the crossovers and finish with the pullovers or chest dips... Doing the pushups will prolly burn u out too much so i would leave those out imo or do them in the beggining or ur workout aa a warm up.

mjunkie's picture

hey bro check out this link it helped me alot with chest development
http://www.bodyrecomposition.com/training/benching-with-the-pecs.html

beastin08's picture

That's legit man. I'll def re look this up on chest day!! +1

roidrage79's picture

I have the opposite problem, my chest is huge and my arms lag. Have you tried incline or decline? Maybe try some drop sets.

OmNom's picture

You might be using more of your delts on bench because of your grip.. Weighted dips seem to bring the girth out in the lower pecs for me, cable flies are awesome also. I typically have one week of light weight with high reps then a medium week then heavey and finally max. Make sure your not over training it either

srh_ride07's picture

Also..bend your arms in toward your body a little rather that keeping your elbows out parallel to the bar.(if that makes any sense) When your arms are straight out to the sides you are using more shoulder.

srh_ride07's picture

Barbell bench press all the way down (touching chest at the nipple line). You are using your chest at the bottom of the movement and getting more fascia stretch. As you go up your tris kick in and take a lot of the load off your chest. So the moral...if you only go to elbows @ 90 degrees...go all the way down.

RickRock1086's picture

Pre-exhaust the muscle(Chest) with isolated moves 2 or 3 sets with high reps, then do compounds movements(Bench press or any other compound chest exercise) This would help you to work your chest more, sometimes Triceps over powers chest and chest give up first, and put all the tension on the Triceps. Hope this helps.

rt061309's picture

Same problem bro. Your tris and shoulders are most likely overpowering the chest on the bench. Maybe try focusing more on different variations of flys. I know it's very frustrating, my chest is very flat but my shoulders and arms look great. Stay consistent my friend.

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ac89's picture

You and me both. Thats the one thing holding me back from a killer physique

ScripthookV's picture

Have you tried incline or decline? Flyes? Cables?

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