chest will not grow... wtf

tumtum · 06-10-2009, 07:10 PM

i've struggled my whole life building my chest.. and yes.. i put MAJOR emphasis on incline... i have literally tried everything... high reps.. low reps.. negatives.. burnouts... change of routine.. once a week.. twice a week... high volume low volume... everything.. 6 years and 60 lbs... still no chest.. wtf

anyone ever tried presses one day a week and nothing but flys another? i'll try anything

sorry for the low pants.. didn't realize it was so gay till now

nano.ix · 06-10-2009, 07:14 PM

Looks like diet is your problem, not your bench.
to be gaining cals in > cals out.
you need the right amount of macros and all that. Go to nutrition section to learn more.

after 6 years ... yeha DEF diet

Inagren · 06-10-2009, 07:15 PM

Are you sure you're benching properly? I didn't see much of a chest gain until I found out I was doing it wrong

. But I personally have found out what works for me:

Incline Dumbell press
Incline dumbell Fly
Flat bench
Cable flies

Usually 5x5 on bench and 3 sets of 6-10 of the others(usually aim for 8). I also started mixing up my grip on the incline flies from palms facing each other to facing my legs.

tumtum · 06-10-2009, 07:26 PM

Quote:

Originally Posted by Long813

Looks like diet is your problem, not your bench.
to be gaining cals in > cals out.
you need the right amount of macros and all that. Go to nutrition section to learn more.

after 6 years ... yeha DEF diet

my diet was fine.. i bulked up from 135lbs to 200lbs over the years..

tumtum · 06-10-2009, 07:27 PM

Quote:

Originally Posted by Inagren

Are you sure you're benching properly? I didn't see much of a chest gain until I found out I was doing it wrong

. But I personally have found out what works for me:

Incline Dumbell press
Incline dumbell Fly
Flat bench
Cable flies

Usually 5x5 on bench and 3 sets of 6-10 of the others(usually aim for 8). I also started mixing up my grip on the incline flies from palms facing each other to facing my legs.

yeah i make sure my shoulders are back and everything

Babylon1023 · 06-10-2009, 07:32 PM

Quote:

Originally Posted by Inagren

Are you sure you're benching properly? I didn't see much of a chest gain until I found out I was doing it wrong

.

What was it you were doing wrong that you corrected? Just want to make sure I'm not making the same mistake.

tumtum · 06-10-2009, 07:36 PM

many peopl keep their shoulders forward which puts more emphasis on the front delts and not the pecs... it sucks that i know the principles but they dont work for me.. lol

-Lucifer · 06-10-2009, 07:38 PM

Try using dumbbells only for a month or so and see.

workofart · 06-10-2009, 07:46 PM

Weighted dips have worked well for me,but it also depends on your insertion points and origins of muscle.Work with what you have been blessed with.

msm172021121 · 06-10-2009, 07:47 PM

Quote:

Originally Posted by tumtum

i've struggled my whole life building my chest.. and yes.. i put MAJOR emphasis on incline... i have literally tried everything... high reps.. low reps.. negatives.. burnouts... change of routine.. once a week.. twice a week... high volume low volume... everything.. 6 years and 60 lbs... still no chest.. wtf

anyone ever tried presses one day a week and nothing but flys another? i'll try anything

sorry for the low pants.. didn't realize it was so gay till now

do 21's for 4 sets of each exercise on chest day with as high weight as possible. try for about 2 weeks and see what you think.

dopamine72 · 06-10-2009, 08:25 PM

This may be your best bet. Have you heard of Fascia Stretching? Take two dumbbells that are slightly over half of what you can do 8 reps of flat bench dumbbell flys with. Take them and go into a deep stretch make sure you feel it in ur chest and not so much your front delts. Hold it for 45-60 sec it will be hard and make sure to focus on having your elbows as far back as possible. One set is all you need at the end of your chest workout, and after a month or so you should notice a difference. hope that helped, ill try and find the link for more info.

PS. I also found weighted dips help a lot

dopamine72 · 06-10-2009, 08:30 PM

found it, just scroll down to the chest part. http://www.bodybuilding.com/fun/wotw53.htm

unity · 06-10-2009, 08:30 PM

at least your traps are impressive

you mentioned that you have put a major emphasize on inclines... i would say that generally this is the way to go for most people. however you are not seeing results. have you tried moving your focus to flat or even decline movements?

tumtum · 06-10-2009, 08:41 PM

Quote:

Originally Posted by unity

at least your traps are impressive

you mentioned that you have put a major emphasize on inclines... i would say that generally this is the way to go for most people. however you are not seeing results. have you tried moving your focus to flat or even decline movements?

back in the day i did.. but i haven't recently.. every once in a while i'll shift emphasis to flat

Niblixdark · 06-10-2009, 09:13 PM

You could always juice it for 12 weeks and do chest/inclines 3x a week ... lol

tumtum · 06-10-2009, 09:51 PM

haha. tried.. got scammed.. lol... or in otherwords... i sent money.. and saw nothing in return

dantheman999 · 06-10-2009, 10:40 PM

Your chest looks fine actually. Pretty proportionate. I think you need delt work and a better posture to bring it forward and look wider. That might be because you are flexing your traps though.

unity · 06-10-2009, 10:47 PM

Quote:

Originally Posted by dantheman999

Your chest looks fine actually. Pretty proportionate. I think you need delt work and a better posture to bring it forward and look wider. That might be because you are flexing your traps though.

you know you may be on to something. his chest looks fine in the pic in his avatar, it just doesn't look as good in the picture he provided.

tumtum · 06-10-2009, 10:47 PM

Quote:

Originally Posted by dantheman999

Your chest looks fine actually. Pretty proportionate. I think you need delt work and a better posture to bring it forward and look wider. That might be because you are flexing your traps though.

it's definately the pose.. cause my chest reaks.. haha.. and my shoulders are actually pretty big.. i wasn't flexing my traps.. i just had my shoulders back and up a bit

i'll post a "relaxed" pose

tumtum · 06-10-2009, 10:49 PM

and a bit off topic.. but do you guys think i could get to single digit bf if i lost another 10-15 lbs? i've cut down from about 198 to 194

bone001000 · 06-11-2009, 10:48 AM

Some people have bad pec genetics.
Your chest is not that bad. When you lose more fat, it will show.

Iron_Machine · 06-11-2009, 11:45 AM

Quote:

Originally Posted by bone001000

Some people have bad pec genetics.
Your chest is not that bad. When you lose more fat, it will show.

Agreed, genetics can be a bitch.

also you could go back to lower weight and really concentrate on form and mind-muscle connection. Especially druing flat bench, squeeze your shoulder blades together at the bottom of the motion. That is really the key.

Do you feel your pecs involved when you work them?

What sometimes happens to guys is that they never develop that mind muscle connection early on and then as time goes by and weight increases other muscles start to take over, shoulders, tris, lats. These muscles end up dominating the exercise and pecs get left further and further behind making the cycle worse.

Drop the weight and really concentrate on form

tumtum · 06-11-2009, 01:25 PM

Quote:

Originally Posted by Iron_Machine

Agreed, genetics can be a bitch.

also you could go back to lower weight and really concentrate on form and mind-muscle connection. Especially druing flat bench, squeeze your shoulder blades together at the bottom of the motion. That is really the key.

Do you feel your pecs involved when you work them?

What sometimes happens to guys is that they never develop that mind muscle connection early on and then as time goes by and weight increases other muscles start to take over, shoulders, tris, lats. These muscles end up dominating the exercise and pecs get left further and further behind making the cycle worse.

Drop the weight and really concentrate on form

well here comes the weird part.. i suffered from nerve damage.. and just got to get back into weight lifting a little over a year ago.. and since then.. my form has actually improved.. but my pumps are worse... i cant seem to get a good pump unless i'm doing flys.. before my injury i could pump it up with a press

but yes.. .i'm trying to cut in order to have a better looking chest

spirit3530 · 06-11-2009, 01:33 PM

check your form and your diet

+time

GolferMan · 06-11-2009, 01:37 PM

have you tried isometrics?

FootBallBeast · 06-11-2009, 01:41 PM

Well pumps don't mean sh!t. I don't think you're chest is too small, it's just your tiny nipples make it look smaller.

spirit3530 · 06-11-2009, 01:43 PM

try benching with a wider grip. You probably have good triceps and because you are slightly narrow for how long your arms are. You aren't stimulating the fibers as much as you can. Typically people advise to keeping your forearm straight, but in order for a narrow person with long forearms to stretch the pecs properly you will have to go a bit wider. SO, experiment going a little wider on your pressing than the standard pressing advice.

It sucks ass to be narrow with long forearms. Chest training is much tougher.

pberrios · 06-11-2009, 02:01 PM

do dips, i find these target the chest the most, flat bench is overated and incline, try using dumbells.

JPS239 · 06-12-2009, 08:22 AM

work your back more

Zoupa · 06-12-2009, 08:40 AM

didn't you used to have an awesome physique years back? I think I remember you from the teen section.