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Thread: Stubborn Chest

  1. #1
    Registered User grandprixgt2132's Avatar
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    Stubborn Chest

    I have been lifting for about 10 years now and my chest has always been the most stubborn body part on my body. I am 6'3 and weigh 195 with around 10% body fat. My shoulders, back, arms, and legs all seem to grow fine. I can not get my chest to stick out. Also, my chest is very flat from my collarbone down to my upper chest. I change up my routine, every 6 weeks or so. I have done routines that required reps of 4-6 and I have done routines that require reps of 6-10. A normal chest work out would look like this:

    Flat Bench - 4x6-10
    Incline(db or bb) - 4x6-10
    Incline flyes - 3x8-10
    Flat or Incline machine - 3x6-10
    Cable Flyes - 3x8-10

    On top of my workout, is my diet. I have been dieting pretty well and am meeting my daily macronutrients.

    Any help would be great

    Thanks
    Jon
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  2. #2
    Registered User grandprixgt2132's Avatar
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    Originally Posted by grandprixgt2132 View Post
    I have been lifting for about 10 years now and my chest has always been the most stubborn body part on my body. I am 6'3 and weigh 195 with around 10% body fat. My shoulders, back, arms, and legs all seem to grow fine. I can not get my chest to stick out. Also, my chest is very flat from my collarbone down to my upper chest. I change up my routine, every 6 weeks or so. I have done routines that required reps of 4-6 and I have done routines that require reps of 6-10. A normal chest work out would look like this:

    Flat Bench - 4x6-10
    Incline(db or bb) - 4x6-10
    Incline flyes - 3x8-10
    Flat or Incline machine - 3x6-10
    Cable Flyes - 3x8-10

    On top of my workout, is my diet. I have been dieting pretty well and am meeting my daily macronutrients.

    Any help would be great

    Thanks
    Jon
    Anyone?
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  3. #3
    Registered User RussAnderson's Avatar
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    Dips Bro ! i was in the same position now im starting to see some chest thickness by inc dips into my routine .
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  4. #4
    Registered User cprroy1973's Avatar
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    Are you eating at a surplus? Are you gaining weight weekly, monthly? Also are you progressing with your lifts?
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    Registered User JarHead411's Avatar
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    Not sure if my response posted so here it goes again! I used to be a big fan of the flat bench but I do most of my work in the incline position which will give you that cosmetic upper larger chest you are looking for. Also try Hany Rambod's fst-7 program or maybe some GVT (german volume training) or rotate between the two. These two workouts could help you. Im short at 5-7 with a 40-42 inch chest and I always see a lot of growth with these two workouts. Good luck bro!
    Let no man's ghost say in death, "If only I had trained harder".
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  6. #6
    Registered User grandprixgt2132's Avatar
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    Originally Posted by RussAnderson View Post
    Dips Bro ! i was in the same position now im starting to see some chest thickness by inc dips into my routine .
    I will def add those in to my routine. Thanks. Should i just do them on the dip/pullup machine and lean foreward?
    Originally Posted by cprroy1973 View Post
    Are you eating at a surplus? Are you gaining weight weekly, monthly? Also are you progressing with your lifts?
    I wouldnt say I am eating much of a surplus. I would say that I am gaining about a pound a week. I am getting stronger with my lifts. My chest just wont grow like I want it to.
    Originally Posted by JarHead411 View Post
    Not sure if my response posted so here it goes again! I used to be a big fan of the flat bench but I do most of my work in the incline position which will give you that cosmetic upper larger chest you are looking for. Also try Hany Rambod's fst-7 program or maybe some GVT (german volume training) or rotate between the two. These two workouts could help you. Im short at 5-7 with a 40-42 inch chest and I always see a lot of growth with these two workouts. Good luck bro!
    I will def check those programs out. Thanks a lot!
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  7. #7
    Registered User Careless22's Avatar
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    Incline DB Bench - 5 x 7-12
    Decline or flat Barbell bench - 4x6-10
    Parallel bar Dips, 3 sets of however many you can do. Once you can do 8, start adding 10lbs at a time.
    Incline flyes - 3x8-10
    Flat or Incline machine - 3x6-10
    Cable Flyes - 3x8-10

    give this a try, and most importantly, keep changing up your routine!

    Theres an old saying that says 3-5 reps for strength, 7-12 reps for size. Perhaps play around with your rep amounts and see if that helps.

    Additionally, have half a cup of oatmeal(1/2 cup uncooked) an hour before your workout, perhaps with a scoop of whey. You will have much more energy.
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  8. #8
    Registered User grandprixgt2132's Avatar
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    Thanks a lot guys. How would the AST Max OT program work? or should I give the FST-7 a shot?
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    Registered User chinesemuscle's Avatar
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    What's your range of motion when you bench, do you bring it to your chest or do you do half reps?
    Everybody wants to be a bodybuilder, but doesn't nobody want to lift no heavy ass weights. --Ronnie Coleman
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    Registered User leBUFF's Avatar
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    Originally Posted by chinesemuscle View Post
    What's your range of motion when you bench, do you bring it to your chest or do you do half reps?

    this, maybe wide grip bench, it really hits the pecs hard if you always use normal grip
    bench 280

    deadlift 485

    @181 BW
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  11. #11
    Registered User kbronss's Avatar
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    im kind of the same spot. just keep changing your routine until something works for you.
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  12. #12
    Registered User grandprixgt2132's Avatar
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    Originally Posted by chinesemuscle View Post
    What's your range of motion when you bench, do you bring it to your chest or do you do half reps?
    I usually go down about an inch higher then my chest
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  13. #13
    Registered User grandprixgt2132's Avatar
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    Originally Posted by leBUFF View Post
    this, maybe wide grip bench, it really hits the pecs hard if you always use normal grip
    I have long arms. I usually go wider. so are you saying go wider or thumb width
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    Registered User tunaHELPER69's Avatar
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    I got a pretty stubborn chest too, I am about 6'3 and 205 lbs. I think its a height thing, the taller you are, its harder to really fill out a wide as f*ck chest.

    Something that really helped me was modelling my workout like GST's. Incline Barbell Bench, then supplement that with Flat Dumbell Bench, dips, and flies on my push days.

    Switching the rep scheme consistently as well.
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