chest wont grow!

[americanoak]

my chest routine changes alot.. i dont have anything wirtten down for when i workout but this is a usual one:

warm up: some pushups or do about 50 reps of the 45lb bar, then ill do another set with just 45's on each side for about 15 to 20 reps

Flat BB Press
1: 185x15
2: 205x10-15
3: 225x8-12
4: 205x8-12
5: 185x6-12

Incline DB Press:
1: 70x8-15
2: 70x8-15
3: 65x8-15
4: 55x8-15

sometimes i hit incline harder than others, but im usually pretty dead after I hit flat, I can do incline DB press for 100lbs, but i drop the weight after my first exercise.

DB Flys:
1: 40x10-15
2: 50x8-12
3: 55x8-10
4: 35x8-15

it doesnt always look like this and if i start off with flat DB Press instead itll look like this:

1: 60x12-15
2: 80x8-12
3: 100x8-12
4: 90x6-10


After I finish chest I usually do push ups and i usually add in a set of cable flys just to get that extra squeeze feeling, or sometimes i just to cable flys instead of DB

[Damienm05]

my chest routine changes alot.. i dont have anything wirtten down for when i workout but this is a usual one:

warm up: some pushups or do about 50 reps of the 45lb bar, then ill do another set with just 45's on each side for about 15 to 20 reps

Flat BB Press
1: 185x15
2: 205x10-15
3: 225x8-12
4: 205x8-12
5: 185x6-12

Incline DB Press:
1: 70x8-15
2: 70x8-15
3: 65x8-15
4: 55x8-15

sometimes i hit incline harder than others, but im usually pretty dead after I hit flat, I can do incline DB press for 100lbs, but i drop the weight after my first exercise.

DB Flys:
1: 40x10-15
2: 50x8-12
3: 55x8-10
4: 35x8-15

it doesnt always look like this and if i start off with flat DB Press instead itll look like this:

1: 60x12-15
2: 80x8-12
3: 100x8-12
4: 90x6-10


After I finish chest I usually do push ups and i usually add in a set of cable flys just to get that extra squeeze feeling, or sometimes i just to cable flys instead of DB

I'd focus more on 10-6 as your target rep range and do a few less sets while focusing on a slow controlled press. You'll gain.