Help with chest

[jab1234]

I posted this in the diet section, was hoping to get some help with improving my chest:

What body fat % do you think this is, and how the hell can I put some thickness on my chest.

I went from 185 lbs to currently 173 lbs in the past two months on the diet and cardio above. I'd like to get below 10% at whatever weight and then try an do a slow and steady clean bulk

I even got to the point I was working out chest twice a week since it was lagging so far behind

Current chest routine consists of:
1. incline dumbbell press
2. flat dumbbell flyes
3. decline dumbbell press
4. low or high cable cross overs
5. rotate between dips and pullovers

For years I just tried to put up as much weight as possible on chest, (for the ego) but realized I was employing my delts entirely too much. So I switched to the routine above with lower weight and slow controlled movements with a serious squeeze at the top of the motion.

My form is in check now, as I have a slight arch in my back and stick the chest out and focus on squeezing the muscle.

[EZ E]

How many sets and reps of each?

I would replace decline dumbbell press with flat dumbbell press.

[Monster87]

Flys are great for widening the chest, try going back as far as possible (but don't tear anything). When you get to the top of the lift, rotate the dumbbells 180 degrees so they touch on opposite sides, then back to the original position and down. It will help develop the center of your chest for that rippled look. Also maybe try doing narrow grip barbell bench and barbell incline bench to build some depth in your chest. Either way you should use both barbell and dumbbell bench presses for the best results. Good luck .

[jab1234]

Flys are great for widening the chest, try going back as far as possible (but don't tear anything). When you get to the top of the lift, rotate the dumbbells 180 degrees so they touch on opposite sides, then back to the original position and down. It will help develop the center of your chest for that rippled look. Also maybe try doing narrow grip barbell bench and barbell incline bench to build some depth in your chest. Either way you should use both barbell and dumbbell bench presses for the best results. Good luck .

Thanks, that definitely makes sense to rotate the dumbbells 180 deg, the center is where I want to see more definition and mass.

How many sets and reps of each?

I normally do 4 sets of each exercise around the 8 rep range

[closegrip921]

i was just like you a couple years back man, frusterating as shit i know. but the best way to get great shape and thickness naturally is to start each session with the all mighty bench. Do an easy warm up wth about 12 reps, and end the set with a heavy 5 reps, all effort out on the last rep. cable flies are really great for putting density and separation in the middle of the chest while db flies work to spread the the chest.
Here's my routine for a guide-line:
BENCH:
-12
-10
-8
-5
DB FLIES:
-12
-12
-10
INCLINE:
-12
-10
-8
-6
CABLE FLIES FOR LOWER CHEST:
-12
-10
-10
Stick to chest only once a week for now for legit recovery. at least since youre not on a cycle.