pec development

[sockett123]

I've been working out for a year now and I'm happy with the progress that I'm making!
I look forward to chest training each week

My training routine includes a 5 minute sprint on a cross trainer, followed by a good stretching session (usually only about 5 minutes).
Incline smith machine press: 4 x 8-10 reps.. my highest weight I can do is 45kg
Flat bench smith machine press: 3 x 8-10 reps
Flat bench dumbbell flye: 3 x 10-12 reps

Don't think this is all I do because its not I will do triceps and abs after but wanna focus on my chest routine, ive upped the weight and downed the reps from my previous 8-12 reps, after the workout I will have a protein shake.

however my chest isn't developing in the way I want it to, my lower and upper pecs are making good progress. My outer pecs are shirt popping compared to the rest of my pecs. But the problem occurs in my inner pecs they just wont grow and its annoying me now because even in a t-shirt my pecs are more visible than they once were, apart from my inner chest!!!!

guys I need your help please do you have any solutions??
would really appreciate if you got back to me

sockett123

[mjj1093]

I've been working out for a year now and I'm happy with the progress that I'm making!
I look forward to chest training each week

My training routine includes a 5 minute sprint on a cross trainer, followed by a good stretching session (usually only about 5 minutes).
Incline smith machine press: 4 x 8-10 reps.. my highest weight I can do is 45kg
Flat bench smith machine press: 3 x 8-10 reps
Flat bench dumbbell flye: 3 x 10-12 reps

Don't think this is all I do because its not I will do triceps and abs after but wanna focus on my chest routine, ive upped the weight and downed the reps from my previous 8-12 reps, after the workout I will have a protein shake.

however my chest isn't developing in the way I want it to, my lower and upper pecs are making good progress. My outer pecs are shirt popping compared to the rest of my pecs. But the problem occurs in my inner pecs they just wont grow and its annoying me now because even in a t-shirt my pecs are more visible than they once were, apart from my inner chest!!!!

guys I need your help please do you have any solutions??
would really appreciate if you got back to me

sockett123

You need to get away from that smith machine. Working chest with the regular bench press or with dumbells stimulates smaller, less noticable muscles that further fill your chest out. As for your routine, focus on 10-12 reps to gain size with a 15 rep warm-up to build lactic acid and cause the burn. Try doing one flat press exercises and one either decline or incline exercise, along with two flyes (either incline or decline). If you need help crafting a routine or gaining size check out my website in the signature, or email me at mike.proteen@gmail.com.

Good luck my man, looks like your making good progress.

[jz416]

Stretching before a workout is not optimal.

Incline DB Bench, Decline Barbell bench, Hammer strength Chest press, Cable Fly.
Alternate starting with incline and decline.

[Medinaaaa]

Oh my..................

Is this serious? You only work chest tricep and abs???

Also i really can't even tell that you lift......

[momat94]

youve been working out for a year and only bench 45kg?What routine have you been doing

[Auron89]

youve been working out for a year and only bench 45kg?What routine have you been doing

Strong this ....

[RobyMars]

Stretching before a workout is not optimal.

Incline DB Bench, Decline Barbell bench, Hammer strength Chest press, Cable Fly.
Alternate starting with incline and decline.

bro so u should stretch away from weight lifting days?

[sockett123]

Oh my..................

Is this serious? You only work chest tricep and abs???

Also i really can't even tell that you lift......

no I don't only work my chest and triceps, I work my whole body over the period of a week.
you cant tell I lift? firstly neither do you I cant see any pics of you! and those pics are over 5 months old, ive updated them now.
thanks for your disapproval just made me more motivated to get even bigger!

[Warrenar]

no I don't only work my chest and triceps, I work my whole body over the period of a week.
you cant tell I lift? firstly neither do you I cant see any pics of you! and those pics are over 5 months old, ive updated them now.
thanks for your disapproval just made me more motivated to get even bigger!

Thats right bro tell the haters to keep on hating.

I do agree with people in here in that you should be further along for one year. The only real difference I see is in your abs, which look a lot better now than in your first photos. Pecs have a little bit of development but I wouldn't think that it is a years worth.

Something is clearly wrong here bud. Whether its with your diet or your routine, something has to be changed.

Here's a chest routine:
(Pre Exhaustion) Cable, Machine or Dumbbell flies. (Prefer cable or machines because there is no dead spot)
Incline Bench Press
Flat Dumbbell Press
Incline or Flat Dumbbell Flies
Dip + Pushup Superset (Do until failure)

Very basic routine but does the job, concentrate on form over weight.

If you wouldn't mind posting your eating habits and workout routine so we can have a better idea on how to jump start your physique building progress. There are people on here that can help you do it better!

Also give this a read: http://www.simplyshredded.com/chest-...-all-time.html

[kjohnson92]

try some free weights..

[projectcody]

Static stretch is for after a workout.. Why? Because the purpose of it is to cooldown the body not to warm it up

[petertuck]

You need to get away from that smith machine. Working chest with the regular bench press or with dumbells stimulates smaller, less noticable muscles that further fill your chest out. As for your routine, focus on 10-12 reps to gain size with a 15 rep warm-up to build lactic acid and cause the burn. Try doing one flat press exercises and one either decline or incline exercise, along with two flyes (either incline or decline). If you need help crafting a routine or gaining size check out my website in the signature, or email me at mike.proteen@gmail.com.

Good luck my man, looks like your making good progress.

you need to stop posting

[ravenhall]

The inner pecs are just part of the pec muscle that develops over time. To get the pec shelf, you just need to build up the pecs with heavy lifts and a calorie surplus. Judging by your apparent body fat, I would say you are in a calorie deficit. Up your calories, starting with protein. You may not he able to hang on to the 6 pack while building muscle. It depends on your genetics.

It is possible to build lean muscle and keep a six pack, but for most people it requires tracking *everything* you put in your mouth.

[sockett123]

you need to stop posting

and you need to stop posting on forums when you clearly dont have any useful information that will help people acheive their bodybuilding/fitness goal!