No bra for this bra

**Undercover** · 01-05-2010, 02:26 PM

HELP guys! My chest is flat as hell. Okay, it's not that bad but it grows really slowly compared to the rest of me.

I don't know what the problem is to be honest. In the last 2 months, I added more inclines to my chest workout, noticed a slight improvement but that was it. My diet isn't the problem, since other parts of me wouldn't grow either if that was it. I do squats...I do deadlifts, you know just in case you think im a nub (which I am).

Here's my current chest workout plan:

FLAT Bar Bench Press - 3 x 8-10
Incline Bar BP - 3 x 6-8
Incline DB Flyes - 2 x 6-8
Pullovers - 2 x 6-8

Am I overtraining? Is 10 perhaps too much? Other than that, it would be awesome if I could get some advice from people who HAD the same problem as me.

This just pisses me off a lot, and I'm this close to blaming it on genetics :P...it seems all the bodybuilders in the family stuggle with chest as well.

**gbrice75** · 01-05-2010, 02:50 PM

Here's my current chest workout plan:

FLAT Bar Bench Press - 3 x 8-10
Incline Bar BP - 3 x 6-8
Incline DB Flyes - 2 x 6-8
Pullovers - 2 x 6-8

Am I overtraining?

To answer this, we need to know how often you're doing this chest routine. Once a week? Twice a week?

**dangerous dan** · 01-05-2010, 02:54 PM

I personaly dont think thats over training....im lucky as my chest is my strong point.

whats your diet looking like?? post up a full weeks training please..

**Dont wanna be old** · 01-05-2010, 04:04 PM

I am no expert , but I feel that dumbbells are the best chest exercise .
A machine builds strength .
Barbell takes more muscles to balance forward and back sway .
Dumbbells take control in all direction and incorporate more muscles .

example :
sitting chest press on machine with cable pulleys . 350lb , 8 reps
flat bench barbell press . 225lbs , 8 reps
dumbbells 80lbs , 8 reps

If strength was equal in db and bb then db should be 1/2 the weight of bb

Ps : these numbers are a example of imaginary person , when working on upping my bench I go to dumbbells . I hate dumbbells personally . ( if I had a partner I would say otherwise )

**dangerous dan** · 01-05-2010, 04:23 PM

Originally Posted by Dont wanna be old

I am no expert , but I feel that dumbbells are the best chest exercise .
A machine builds strength .
Barbell takes more muscles to balance forward and back sway .
Dumbbells take control in all direction and incorporate more muscles .

example :
sitting chest press on machine with cable pulleys . 350lb , 8 reps
flat bench barbell press . 225lbs , 8 reps
dumbbells 80lbs , 8 reps

If strength was equal in db and bb then db should be 1/2 the weight of bb

Ps : these numbers are a example of imaginary person , when working on upping my bench I go to dumbbells . I hate dumbbells personally . ( if I had a partner I would say otherwise )

I would have to agree here.

Try dumbbells my friend...alot of people do the work with there weaker side with bench...use dumbels and this cannot happen.

im dropin flat bench for dumbells

**DSM4Life** · 01-05-2010, 04:44 PM

Trust me i am in the same boat. My chest blows.

**420daytona** · 01-05-2010, 05:40 PM

I would try fitting dips, or decline bench into your workout and see how it goes.

**valenti00** · 01-05-2010, 08:30 PM

Originally Posted by Undercover

HELP guys! My chest is flat as hell. Okay, it's not that bad but it grows really slowly compared to the rest of me.

I don't know what the problem is to be honest. In the last 2 months, I added more inclines to my chest workout, noticed a slight improvement but that was it. My diet isn't the problem, since other parts of me wouldn't grow either if that was it. I do squats...I do deadlifts, you know just in case you think im a nub (which I am).

Here's my current chest workout plan:

FLAT Bar Bench Press - 3 x 8-10
Incline Bar BP - 3 x 6-8
Incline DB Flyes - 2 x 6-8
Pullovers - 2 x 6-8

Am I overtraining? Is 10 perhaps too much? Other than that, it would be awesome if I could get some advice from people who HAD the same problem as me.

This just pisses me off a lot, and I'm this close to blaming it on genetics :P...it seems all the bodybuilders in the family stuggle with chest as well.

If your doing your chest once a week (as you should) then i dont think your over training. Chest use to be a weak point for me until i finally figured out what i was doing wrong (overtraining and not changing it up).

Here is a look at some of my chest routine, feel free to use it.

Week 1 - I do 4 exercises with 4 sets with the following reps. 12,10,8,15...I'll do flat bench, cable incline flies, Reverse Grip Bench (sounds odd but is a tremendous workout) DB Incline. I like to throw in a burner set at the end of each exercise.

Week 2 - Again its 4 exercises with 4 sets with the following reps, 12,10,8,15.
Incline Bench, Decline Bench, Cable Flies Flat, DB Bench.

Week 3 - 4 exercises with 4 sets of the following, 10,8,6,18. Again mix up your exercises. If you start with a flat bench every week your body will adapt to that and consequently you wont get stronger or bigger.

Week 4 - 4 Exercises with 4 sets of the following 10,8,6,18

Week 5 & 6 - 4 Exercises with 4 sets of the following 8,6,4,10 - This is where you will gain strength and size.

Some people will argue this is overtraining, however it's only once a week. I will give this workout to alot of my clients depending on their level.. For those who argue it's over training i have friends that do shows who have a much more intense workout than this. Be sure to chart your results so when you get back to week 1 you can see the strength gains you've made. Also make sure your form is good, your not going to get the results you want if your not doing the exercise properly. If you google the exercises there is generally proper form videos to watch....Hope this helps you out.

**Undercover** · 01-05-2010, 09:38 PM

I only train chest once a week. Ok so for now here's what I'm going to do:

1) Switch to DB
2) Incorporate declines into my workout
3) Mix it up every single week
4) 3 sets each/ more reps 8-12

Will keep everyone posted, in case someone in the future has the same problem.

**domeyeahaigh** · 01-06-2010, 04:48 PM

you could also try to increase weight and lower reps for about 2 weeks (this will not give you mass but increase strength) at which point you can go back and increase your weight on your 8-12 rep range..and pick 8 or 12 ya know?

**Undercover** · 01-08-2010, 01:42 PM

I did that for a while. It just didn't help much. I only noticed a tiny bit of improvement.

Well, I did my new chest workout yesterday and it was the best I've had in a while. I'm hoping changing up my routine every week is going to pay off. What pisses me off, though, are these people who are smaller than me but have a better chest. Watching them workout, it seems they do all the wrong things..it's just annoying how they can get away with it while I can't.

**bass** · 01-08-2010, 03:24 PM

yup, DB and once a week training did it for me, i was overtraining doing two chest workouts a week, hardly any increase, but once i switched to once a week i noticed the improvements...