Chest lacking!

[Injected21]

Hey guys i was just wondering what would be a good way to help build my chest better. I have excellent shoulders and arms but my chest has always genetically been small. I work out each muscle group every 8 days with one day on one day off schedule. I was wondering if i should start working it every 4 days or do something different. Thanks!

[DaBullet]

I use to have the same problem my chest wouldnt develope as fast as the rest of my body I just started focusing on it more by doing it twice a week and it started reacting to that workout...but like they say everyones body is different got to find what works for you. I will do heavy one day and the next chest day I would do light weight with more reps.

[RyanAlmighty]

Hey guys i was just wondering what would be a good way to help build my chest better. I have excellent shoulders and arms but my chest has always genetically been small. I work out each muscle group every 8 days with one day on one day off schedule. I was wondering if i should start working it every 4 days or do something different. Thanks!

What does your current chest routine look like? I am in the same boat with you - biceps from the side almost cover up the chest, yet I can bench 225lbs. x3 reps being 5"8 and 165lbs.

I switched all my exercises to dumbbells instead of barbells. Recruit more supporting muscles. That worked for me.

Ex.
Bench Press -> Dumbbell Press
Incline Press -> Incline Dumbbell Press
etc. etc.

[Bradly1234]

If you have a small chest genetically hit incline barbell for your first exericse on chest, go heavy 4-6 reps along with heavy dumbell flys

[xlxBigSexyxlx]

Incline Bench Press - 3 sets
Flat Bench Press - 3 sets
Incline Flys - 3 sets
Chest Dips - 3 sets


Keep reps 8-12

[virk--]

Im having the same problem over here. Big sexy I think im gonna try out the chest workout you posted but with 4-6 reps instead of 8-12. To the OP, you gotta try a bunch of different stuff before you find out whats gonna work best for you, thats what Ive been doing for quite some time now (trial and error).

[Reed]

What about your form. Thats a good thing to check. Most people with benching torque the weight and do no keep tension in the chest like a powerlifter. When you rep do you fight the negative bring it to your chest and then come up just to the point where you elbows are slightly bent instead of locking out in order to get more reps.

When locking out you relieve tension and for one trying to build a chest like a bodybuilder u aren't getting the best results possible. I've dropped my weight on bench and focus more on the contraction, tension, and connection b/w mind and muscle. This has helped big time

[Bradly1234]

Reed has valuable information, couldn’t be more clear. Focus on “squeezing” your muscles on each contraction.

[Darksyde]

mind muscle connection is key, think your way through the rep. pay attention to how your muscle is feeling at each point as you lower and raise the weight. own each contraction.
i usually go for 8 reps in most exercises, maybe 6 on the last set.