Why can't I build a chest?!

[Darden123]

Hi all,

I'm a relative newbie into the world of body building, so please cut me some slack if I ask any dumb questions

For as long as I can remember, I have not had any sort of chest whatsoever. I've always had decent sized biceps/triceps, but no chest. Heck, I don't even know how to flex my chest.

Which leads to my problem: How do I build my chest? I've been trying to do exercises, but nothing's working. When I do the bench press, I can barely lift 130, and I feel as if my arms are doing all of the work, not my chest. My friends say I'm supposed to be using my chest to lift it, but I just don't know how.

besides bench press, i'm doing just doing dumbbell press and flys for chest at the moment. but i dont feel like i'm getting any benefit out of the bench press, since it feels like my arms are compensating for my inability to lift with my chest.

I think I'm eating ok, I drink a protein shake every day (muscle milk), so what gives? My chest is the only part of me that really bugs me.

Anyone have any suggestions?

Thanks in advance!!

[PUMP2356]

Hi all,

I'm a relative newbie into the world of body building, so please cut me some slack if I ask any dumb questions

For as long as I can remember, I have not had any sort of chest whatsoever. I've always had decent sized biceps/triceps, but no chest. Heck, I don't even know how to flex my chest.

Which leads to my problem: How do I build my chest? I've been trying to do exercises, but nothing's working. When I do the bench press, I can barely lift 130, and I feel as if my arms are doing all of the work, not my chest. My friends say I'm supposed to be using my chest to lift it, but I just don't know how.

besides bench press, i'm doing just doing dumbbell press and flys for chest at the moment. but i dont feel like i'm getting any benefit out of the bench press, since it feels like my arms are compensating for my inability to lift with my chest.

I think I'm eating ok, I drink a protein shake every day (muscle milk), so what gives? My chest is the only part of me that really bugs me.

Anyone have any suggestions?

Thanks in advance!!

is your chest sore afterwards?

To be fair the regular bench press and barbell incline work the shoulders and triceps equally as it does the chest. You need to really focus lifting with your chest and squeezing it at the top. Go nice and slow until you feel your chest working. You could try one of the weider methods and pre-exhaust the muscles with flyes first.

If you have a training parter or spotter you could do the original neck press with elbows flared out, pressing down to the neck with legs up in the air and legs crossed. Do the exercise wrong with your shoulders or arms and simple..you'll die.

Also gironda dips and cable cross overs done correctly will isolate your chest and take the triceps and shoulders out of the movement.

[PUMP2356]

the weight is also probably too heavy

[Schnitter]

here's how you build a chest


end product:

(gold coins sold separatedly)

If that is too advanced, try starting with:

[Frau_Deen]

LULz if you cant build A CHEST its becos you have no tools? Did I guess right?

[the iron addict]

First you need to worry about getting strong before worrying about what your chest looks like. This means focus on the big lifts like squats, deadlifts, bench presses or dips, chins or rows of both, military presses, and a bit of arm work. You don't need anything fancy, but you do need a good diet and continually increasing poundage's on the bar.

Iron Addict

[Want2BeStrong]

I actually originally built my chest doing pushups. I didn't have a gym membership at the time (or know anything about lifting). I did them every morning upon waking up, and every night before going to bed.

Once I started feeling sore in my chest, it became pretty easy to learn how to flex it.

[Drew8889]

Make sure you are using good form also. Keep your elbows out brah!

[PILGOR-THE-GOAT]

i had the same problem so i started widening my grip a bit

[willwigg3477]

i had the same problem so i started widening my grip a bit

x2 I have to use a wide grip or i feel it more in my arms..it helps if you work on your mind-muscle connection