lagging chest help

[JB7988]

hey guys,

I've been training for a littel over 2 years now seriously and have made very nice advancements im pleased with everything so far except for my chest. As far as strength and hardness im satisfied it is mostly shape im not satisfied with. No matter how hard i try i cannot fill out that roud horseshoe shape completely. I would love any advice or tips on how to assist that thank you.

THis is my current routine for chest.

Bench: 4 sets heavy
Incline: 4 sets heavy
decline dumbbell: 3 sets medium to high rep
Flys: 3 sets high rep
dips: 3 sets high rep

I appreciate it.

[hankdiesel]

One week start with incline bench and the next start with flat bench. Switch it up with dumbells and barbells. Next, do weighted dips for 8-12 reps. This exercise has been one of the most important in my chest development. Also, I don't believe declines need to be done every week. You can rotate them and flyes if you want.

[jamminJohn]

It looks like you have a pretty well rounded chest routine, although 17 sets may be a little excessive. Could be that you're overtraining and slowing down your progress. Maybe instead of doing flat and incline, just stick with one or the other for while, or alternate between the 2. Also, 2 years of training really isn't that long. Be patient and be persistant and the gains will come.

[FireGuy]

2 years is not a very long time to be training, keep hitting it from a variety of angles and give it time. Agree with above, 17 sets is excessive.

[xnotoriousx]

It might just be the way your chest is shaped bro, not everyone has that arnorld look.

I'm having slow chest gains also so I feel your pain bro. All we can do is keep puttin in work. Get mad at it, slow reps, focus on the chest keep those elbows out.

[FireGuy]

^^^ True, you cant change your insertion points.