Chest workout

[gti99]

So Im really confused on whats wrong with my chest size
I'm 5'11 185lbs.
I think I put up some really good numbers on the bench and incline for my weight, but the problem is my chest doesnt look big at all to me. I see guys who can barely put up 185lbs on the flat bench who have huge chests.
So heres an outline of my chest routine.

Flat bench
255lbs 6 reps
255lbs 4-6 reps
255lbs 4-6 reps
245lbs 4-6 reps
245lbs 4-6 reps
225lbs 6-8 reps
315lbs Negative

Incline
205lbs 4-6 reps
205 4-6
205 4-6
195 6 reps
195 6 reps

Dumbell flat bench
(85lbs each hand 6 reps) 3 sets

Fly's
3 sets
10 reps
weight varies

so idk if im doing something wrong or what.
I can get in a picture if you guys want.
I just dont understand why my chest is getting stronger but not much bigger.
Thanks in advance

[Klimax]

You're doing too many sets. I wouldn't go over 9-12 sets. Drop the dumbell flat bench and do at least 6 reps in the first two excercises. How much do you rest between the sets.

[New2Anabolic]

Get decline in your workout. It's far more effective than incline. Your incline press works far less muslce fibers than a decline press.

[GuybrushThreepwod]

Is your diet in check? How long have you been lifting?

[TRT,MAN]

yoiu could possibly be lifting to heavy too. try 8to10 reps heavy. you need to work the muscle more by recruting more fibers some times lifty really heavy can cause less recruitment. play with it.

[gti99]

I rest about 2 minutes between my sets.
I think my diet is pretty good, getting at least 4000+ calories in a day
And ive been off and on in high school when lifting, but i really got into it back in January of this year, i benching 135 then.
Trtman, i guess i could give 225 a shot at 8-10 reps for a few weeks and see if that puts any size on me.
my strength is there i think, but i just dont see it physically.

[ninesecz]

I think you need to drop down on the sets! you do not need 7 sets of Flat bench.. oh and then 3 more sets with DBells??

Try this
Alternate every other workout with flat or incline dumbells

For instance my 1st exercise is either flat or incline barbell and I alternate weekly
If I do FLat Barbell then I do incline with Dumbells
the next week I start with Incline Barbell and then follow with flat dumbell..
1st exercise 1 warm upand 3-4 working sets
all the other exercises 3 sets..

Make sure you are doing no more than 12-14 sets for chest total!
Throw at least 2 sets of decline in there too!
This is how I do mine and I could blow out a d cup bra!!

[hankdiesel]

I would just do 2 pressing motions and be sure to switch up the order every week. After that do weighted dips. They are often overlooked but I think they are what gave my chest the most size. I've been doing them for years. Finish with a fly. 3-4 sets for each exercise depending on how you feel.

[gti99]

ninsecz, what do u recommend then with my weight, and reps? should i stick with the 255 and 245, or should i be aiming for a weight where i can handle 8-10 reps?

[Klimax]

If you wanna try something different you could try this for some weeks:
3 supersets 10 reps flys to preexhaust
with flat bench 8 reps+further reps with rest pause+negative rep

Rest between supersets: 3-5min

[ranging1]

WTF? ur overtraining, that simple, how do u people actually come up with these ridiculous workouts

heres a simple effective workout
3 sets dumbell press, 6-8 rep range
2 sets dumbell incline press, 6-8 rep range
2 sets decline press
1-2 set flat bench press (depending on how u feel)

U DONT NEED MORE, remeber the more u do the more time u need to recover and the more food u need, BTW if ur on gear it helps, if ur not then u shouldnt train with alot of sets

[jbm]

overtraining...

[quarry206]

over training.. really bad

like people said 9-12 sets per body part, once a week. and also you need to make sure your numbers and work tempo is in the range to cause hypertrophy...

also post your diet. you seem to be a some what naturally small guy. try posting your diet and more help might be able to be given based off of that.