Can't develop chest

[jtbmoore]

I have been working out for a few years now and every body part is coming together nicely execpt chest. I don't think I have any growth in my chest since I started. Here is my workout

BB or DB Bench
3 sets, 6-8 reps

BB or DB Incline
3 sets, 6-8 reps

Fly (Peck Deck or DB Fly)
3 sets, 6-8 reps

Dips
3 sets until failure

Any suggestions?

[spider28]

Originally Posted by jtbmoore

I have been working out for a few years now and every body part is coming together nicely execpt chest. I don't think I have any growth in my chest since I started. Here is my workout

BB or DB Bench
3 sets, 6-8 reps

BB or DB Incline
3 sets, 6-8 reps

Fly (Peck Deck or DB Fly)
3 sets, 6-8 reps

Dips
3 sets until failure

Any suggestions?

try changing 2 8-10 reps

[Simmo0508]

If that's a set workout for every single time you train your chest, that right there is your problem.

You need to add more weight, or add extra reps, or add extra sets, to overload the said muscle. If you give it the same **** week in week out, it's not gonna be bothered to grow for you. It won't get the message you're trying to send it.

[JOHN GARGANI]

if you have been working out for a couple of years now, and at your height and weight, you are more than enough ready for a much more concentrated workout than the one you listed there.


it is too simple, too neat....at this point, you are ready to take one of those movements,preferrably the bench, and make it the centerpiece of your workout and all else flows around that.

Meaning, you may have to do about 5 or 6 sets of benches, even if you have to cut one or two sets from the auxillary movements.

and the rep schemes have to to different also...just too pat and neat all around.

do a pyramid on your main movement, whether it is flat or incline bench and start with higher reps and work your way to a couple of work sets of the 6-8....and at least every other workout, go down to a single in that exercise.

This will shock everything much more, as I feel your workout is allowing your muscles to fall into a comfortable rut....

[XPredatorX]

everyone has said some good things so far. My input would be not to take everything out of your workout, but in order to develop a big square shaped chest you'll have to expirement with new things. IF your upper chest is lagging, then start out with 3-5 sets of Incline Bench Press and then do 3-5 sets of Incline Fly's. Don't go in to your workout with a set plan that you had written on paper. Do what feels good to you, but push yourself. If you fell like goin' heavy, then go heavy. If you fell like goin' for extra reps, get em' all in. Good luck!!!

[dustofnations]

you may want to try to vary the routine a bit with a couple of new exercises. definitely change up that rep range. you might want to start playing with the weight as well. i find a good way to hit any lagging areas is to forget the numbers and learn to workout based on feeling in the muscle. That way, you know when you're working hard enough or not.

[jtbmoore]

Thanks for all of the comments, makes totoal sense. So if I up the reps should I up the sets as well? Mayb 4-5 sets of 8-12 reps. I know it is not rocket science but some direction would help.

[The_Animal11]

really i think the main thing being preached here is not to be so cut and dry about it. that looks like a very balanced routine, one that a beginner would use, each muscle hit once with a simple press. Mix up your normal flyes with incline flyes or cable crossovers sometimes.

also, try other rep schemes and ranges. pyramids, drop sets, rest pause sets...

[Greg1975]

Originally Posted by jtbmoore

I have been working out for a few years now and every body part is coming together nicely execpt chest. I don't think I have any growth in my chest since I started. Here is my workout

BB or DB Bench
3 sets, 6-8 reps

BB or DB Incline
3 sets, 6-8 reps

Fly (Peck Deck or DB Fly)
3 sets, 6-8 reps

Dips
3 sets until failure

Any suggestions?

1) Make sure you're doing Gironda Dips (google it), not triceps dips (vertical).
2) Do G-Dips and Incline Flys as a pre-exhaust technique before doing Flat and Incline Bench. That way the weakest link in the compound chain will be your chest. Your pecs should be burning on those last few reps.
3) Make sure you are pressing with proper form, emphasizing the chest and not the front delts. This is best done by raising the chest, squeezing the shoulder blades together, and keeping the shoulders behind the chest throughout the entire pressing movement.

Good Luck.

[aldinton]

I would agree with what everyone is saying. But I would make 2 suggestions

1) Get someone to spot you and when you think that you have done enough do 2-3 more reps with the help of your spotter. OR

2) If you do not have a spotter, when you can't do any more full presses, go half way down then back up again and do as much half way presses till failure

[jtbmoore]

Awesome guys, thanks!!

[ironman1964bc]

It takes me 5 or 6 sets just to warmup. Usually I do up to 10 sets flat bench, 7 sets incline, and 5 sets close grip. Multiple sets of low reps is the way you want to go if you are drug free.

[gjohnson5]

Start using decline benches especially on the fly's
The 6-8 rep range is good to me and I would stick with it. 6-8 is good for both size and strength. You can activate muscle fibers with that as well prepare your bones and CNS to lift heavier weights.
You can change to 8-10 or higher just for variation , but I would keep it centered where you have it.
Maybe add some burnouts at the end of the 6-8 rep range?

But to disagree with most , if you are truely doing flat and incline dumbell presses, you should have seen chest growth. You don't need to learn a new exercise every week to continue growing.