Need help with my upperchest

[Abbeekman]

Well thing is i started working out like 5-6 months ago and gains have gone pretty well, but my chest is sooo slow its unbelieveable as you can see on my first picture i got NOOOOO upperchest but atleast now i got some upperchest tho i think its going to slow considering ive been hitting chest 2 times a week for some months. So my question is do you guys have any suggestions if you had a bad chest before and got a good chest now, what was your trick?

i do these

Dumbell Bench Press 4x8

Dumbbell Incline Bench Press 4x8

Dumbbell Decline Bench Press 4x8

Dumbbell Hammer Grip Incline Bench Press 4x8


Cable Cross Over Decline/Incline/Normal 4x8 4x8 4x8

Butterfly 4x3 All dropset

Cable Inner Chest Press 4x8

And i know its ALOT but i dont have a good Metabolism and i eat really well and take alot of proteins so im not loosing any muscles. I dont train too heavy to be able to do all those things and not get tired on the third set or w.e.

[kevinyca]

unneeded volume. dont do flat if you gonna do decline.

[DanMee]

Too much volume. I recommend you hit bench only x2 per week with a surplus calories. It will grow

[Abbeekman]

unneeded volume. dont do flat if you gonna do decline.

Why not?

[Arcos27]

Just increase the reps to 10-12 range of incline, and make sure your using good form.

Also are you counting your calories and macros?

[Abbeekman]

Just increase the reps to 10-12 range of incline, and make sure your using good form.

Also are you counting your calories and macros?

Yes i count my calories and im currently cutting btw, but ill try raising my reps !

[AledHopkins]

Maybe do your incline exercises first? Give your upper chest priority training.

[Abbeekman]

Maybe do your incline exercises first? Give your upper chest priority training.

I did that, but my friend told me to start with flat first

[AledHopkins]

I did that, but my friend told me to start with flat first

Maybe then after doing flat, superset incline press and flyes? I got some decent gains off doing that for a few weeks shocking the chest

[DanMee]

shocking the chest

You cannot shock muscle/s

[Dopey001]

need more work !! incline exercises !!

[AledHopkins]

You cannot shock muscle/s

Simply an expression of changing his routine about

[Arcos27]

Yes i count my calories and im currently cutting btw, but ill try raising my reps !

Well your not going to gain anymore mass on your chest if your cutting, so theirs your problem.

Maybe then after doing flat, superset incline press and flyes? I got some decent gains off doing that for a few weeks shocking the chest

Please lurk more before opening that hole in your face again.

[Abbeekman]

[QUOTE=Arcos27;1049568911]Well your not going to gain anymore mass on your chest if your cutting, so theirs your problem.
I do know that, but somehow i am gaining muscles on other parts and my fat is going away

[Gonnabswole]

I'd say you are probably doing too much. Once I took out flat bench and started mainly focusing on Incline press and sometimes decline my chest started to fill out more. Literally my chest workout consists of 2-3 drop sets on incline and maybe a few sets of decline flys, if you are getting enough rest between muscle groups than you'll be set with what I do or some sort of variation.
Best of luck.

[Basketball22]

As a natty you're not going to gain muscle mass while in a deficit. Also as kevinyca said you are doing an unecessary amount of volume. Usually all you need is 4-8 sets per bodypart. If you're using a normal 6-12 rep range and hitting each muscle 2-3x per week. Once you start bulking you could do something like
Chest Workout 1
Flat or decline press 4 sets
Incline flyes 2 sets

Chest Workout 2
Incline press 4 sets
Incline flyes 2 sets

[DieselAesthetic]

You're going to work the pecs the most when you're doing the cable cross squeezes. Focus on squeezing those the most and especially on the incline reps if that's your biggest concern right now.

[Tb0282]

You're doing too much in my opinion. Keep it simple

Incline Bench 3-4 sets x 8-12 reps
Flat or Decline Bench 3-4 sets x 8-12 reps
Chest Flye Variation 3-4 sets x 10-15 reps

[Arcos27]

[QUOTE=Abbeekman;1049588161]

Well your not going to gain anymore mass on your chest if your cutting, so theirs your problem.
I do know that, but somehow i am gaining muscles on other parts and my fat is going away

No you are not

You are just losing fat which makes muscles on parts of your body look more pronounced then they did before.