Small Chest

[chefysdsu]

I have been working out for 5 years, and I still have a puny chest. I have started getting a little size by doing 3 intense sets of flyes first, but I am still not as big as I want to be. Does anyone have any suggestions?

[Darracq]

dumb bell bench, You half to squeese the muscles all the way, very little cheating or you wont build muscle.

[scott_donald]

read this....

http://www.bodybuilding.com/fun/chesttraining.htm

[Overload]

What's your chest workout like?

[BRIT_BEEF]

Originally posted by chefysdsu
I have been working out for 5 years, and I still have a puny chest. I have started getting a little size by doing 3 intense sets of flyes first, but I am still not as big as I want to be. Does anyone have any suggestions?

It may be a question of form on your chest exercises, alot of people use too much shoulder/tricep when benching, etc.. Make sure when you bench that your chest is puffed up proud and your shoulders stay down, don't let them come up when you press. There are loads of little tweaks to maximise chest involvement on exercises, have a look for discussions on bench pressing and weighted dips in the exercise forum.

This is a typical chest workout for me...

Bench press x 4 (10/8/6/4)
Incline press x 3 (10/8/6)
Weighted dips x 3 (10/8/6)

...that is probably the sort of routine that will help you get your chest improving. Really focus on getting the form good, even if it means lessening the weight a bit to begin with...in the long run your pecs will really benefit.

[BRIT_BEEF]

Originally posted by scott_donald
read this....

http://www.bodybuilding.com/fun/chesttraining.htm

Great article mate...impressive.

[chefysdsu]

Here is my current chest workout:

Cable Flyes x 3 (10/10/10 failure)
Incline DB x 3 (8/6/6)
Flat Bench x 3 (8/6/6)

[scott_donald]

Originally posted by BRIT_BEEF
Great article mate...impressive.

thanks just got asked by another site if they could show it too...

[Darracq]

First i would`nt do the fly`s at all, but if you just have to do them, do them last, if you are doing 3 sets to failure you are wasting strengh you need to be using for your bench press.

[Mikey1]

flyes are useless and a waste of time.....push your bench hard and you will see results.....my chest is probably the best part of my body......big and firm, and all i ever do is.....

DB bench 3x8
DB incline 3x8
dips 3x10

push these 3 exersises to the max once a week and you WILL see results....i call dips the "squats" for the upper body.....they are important and very neccessary

[MiloMan]

Originally posted by chefysdsu
I have been working out for 5 years, and I still have a puny chest.

How much weight have you gained over that time?