Chest Issues

[K.Biz]

Im having chest groth issues. everything else im training is growing really well, in the last 3 months or so i have added 25+ pounds to my shoulder workouts, uped my bicep workout by almost 1/2 and for some reason im stuck with my chest, its gone up mabye 15 pounds, and its not growing, i need help!

a chest day look like this for me
Press 4 sets of 10
incline press -4 sets of 10
decline press - 4 sets of 10
fly's 4 sets of 8
Cables - 3 sets of 10

by the time im done, im pretty spent. anything i can change, or add?

[number twelve]

sometimes less is more, dont do all the flys for a week, or maybe try doing incline first...just get your shoulders loose. there is so much you can try just search for it

[duramaxedge]

lower the reps, more weight.. Try this..

flat barbell- 1 warmup, 3 working sets
incline dumbbells- 3 working sets, 8,8, failure (maybe even drop some weight and do another 8 reps.)
flat dumbell flys- 3 working
I usually jump on the butteryfly machine and some some butterflys. Id hold off on cables for a couple weeks.. Cables IMO are for cutting and looks instead of bulk/mass

Id try this routine for a couple weeks and see what happens

[eberasain]

let me tell you... i had a real weak chest and i started my chest work out with some one a lot stronger. if you have good blood flow then skip the warmup sets and start at your 3 rep max for flat bench. then in 1 week add 5-10 more pounds, even if you can only do 2 reps. then next week jump to 1 rep, 2 rep, 3 rep and 6 reps for 4 sets. and keep your dumbell presses at 4-6 reps. and dumbell flyes are good. stay away from the cables for atleast 4-6 weeks. inclines are good too for low reps between 5-7. i increased appox. 60 lbs on my 1 rep max in 8 weeks with this. just remember to go real heavy and then medium then heavy again.

[MotoLifter]

if you have good blood flow then skip the warmup sets and start at your 3 rep max for flat bench.

I dont agree with this statement. It could lead to serious injury.

[beuleux]

lower the reps, more weight.. Try this..

flat barbell- 1 warmup, 3 working sets
incline dumbbells- 3 working sets, 8,8, failure (maybe even drop some weight and do another 8 reps.)
flat dumbell flys- 3 working
I usually jump on the butteryfly machine and some some butterflys. Id hold off on cables for a couple weeks.. Cables IMO are for cutting and looks instead of bulk/mass

Id try this routine for a couple weeks and see what happens

This is the best suggestion IMO three working sets of 8 to failure, you could even bump the weight up each set and go 8,6,4 or 8,7,6. You will grow, 10's are not a good number for size.

Oh yeh and skip the flys they wont help with size

damn just realized this is an old thread lol dont get many visitors in this forum

[mma_badboy]

my chest doesn't like to grow either! i've been told i'm more of a shoulder guy when it comes to benching. I'm going to do some pre exhaust techiques next time before i hit the bench.

[EcToMoRpHiAn]

my chest doesn't like to grow either! i've been told i'm more of a shoulder guy when it comes to benching. I'm going to do some pre exhaust techiques next time before i hit the bench.

As far as technique goes, I just tried a new technique last night that I read on here. When I bench I feel it quite a bit in my shoulders, but last night I tried squeezing my shoulder blades together during my sets. Not only did this eliminate some of the shoulder use, but also helped to isolate and burn the chest much better. Not to mention I increased my 1RM by 20lbs

[Dog-Slime]

Your doing 19 sets of workouts for chest. I would say that is too much for most people (especially myself). I like to keep chest down to around 9 sets but you may opt for more. I would take off the crossovers and the flat bench. Go heavier and do about 6-8 reps.