DC Training Style But Chest is Flat

[bodybob]

DC training has helped so much. In just 2 months, I've put on a good " on my arms. Quads have gotten much stronger and hammies have actually grown. Went from 315lbs Deadlifts to 365lbs for reps.

BUT Chest has actually gotten flatter?

I train chest heavy (given that I've been training for just 2.5years). Here is my workout

S1 - Incline DB Press (90lbs)
S2 - Incline Smith Press (90lbs x 2) *All the way down but someone says I should stop half way and increase poundage.
S3 - Decline DB Press (100lbs)

But its really not growing. Firstly it looks like I don't even do incline exercises. Secondly my tits have stopped pointing downwards. Thirdly, the line that cuts inbetween has stopped reaching below my neck.

Its like my arms are coming so much into play my chest is taking a break.

What should I do?

[Myth Destroyer]

Stop doing DC for your chest if it isn't working. Do it for everything that works, and do something else for the stuff that it isn't helping.

[bodybob]

Stop doing DC for your chest if it isn't working. Do it for everything that works, and do something else for the stuff that it isn't helping.

THat would mean to throw in flys *cough*

[Myth Destroyer]

THat would mean to throw in flys *cough*

If flys work, then do them.

[KopyKat]

Try flat bench pressing instead of decline. I believe that depending on how your chest is layed out (setup on your body) depends on if that movement will benefit you or not, ive read alot of articles for all of the body parts and ive learned that some say decline helps and some say theres no point in doing it.

If you think your having an incline issue, make sure your not on too much of an angle for your body, which means for some people a 45 degree angle is good, but for some it works muscle thats too far up under the neck and not really on the chest anymore where you want it. I think a 30 degree incline is good for most. Not saying that this is a problem, just stated its something that can be checked.

Form in incline can also play a role. Make sure that your going to the proper point over your head, you can judge this a bit by taking only one dumbbell, making sure your laying on the bench, with your opposite arm holding onto the bench and then using your foot on the side your testing with as a support for only that one side and then holding the dumbell up over your head in the position you would normally for incline press, move the dumbell around vertically until you feel the right part of your chest (the place you want to work or thicken) being stressed.

Sorry for the long post, but i have had first hand experience in the beginning with form and feel i have figuered out what works best to correct it. I also believe that some genetics can slowly be overcome and with some hard work you can make yourself what you wish. These are just some things to look over and test with.

Im not being a smart ass or flaming anyone because i know some people on here get the wrong idea right away. Opinions are all welcome of course

[GGHT]

THat would mean to throw in flys *cough*

Nothing wrong with fly's, used correctly.

[DiamondDelts]

DC training has helped so much. In just 2 months, I've put on a good " on my arms. Quads have gotten much stronger and hammies have actually grown. Went from 315lbs Deadlifts to 365lbs for reps.

BUT Chest has actually gotten flatter?

I train chest heavy (given that I've been training for just 2.5years). Here is my workout

S1 - Incline DB Press (90lbs)
S2 - Incline Smith Press (90lbs x 2) *All the way down but someone says I should stop half way and increase poundage.
S3 - Decline DB Press (100lbs)

But its really not growing. Firstly it looks like I don't even do incline exercises. Secondly my tits have stopped pointing downwards. Thirdly, the line that cuts inbetween has stopped reaching below my neck.

Its like my arms are coming so much into play my chest is taking a break.

What should I do?

First lesson in weightlifting: Heavy weight and scheduled weight progression is not always the answer when trying to bring up a lagging bodypart.

[ATrainer]

...wonders if he should have a bench press myth auto answer...

but hey, don't blame the system, blame the exercises

[DiamondDelts]

...wonders if he should have a bench press myth auto answer...

but hey, don't blame the system, blame the exercises

So true. Heavy pressing does not get it done for many chestwise. Come on, ATrainer, tell him about your style of cable flies. They are the bomb afterall.

[milo34]

So true. Heavy pressing does not get it done for many chestwise. Come on, ATrainer, tell him about your style of cable flies. They are the bomb afterall.

i've done them the last few workouts and it hits my chest hard. only doing about 10lbs per side as well

[bodybob]

So true. Heavy pressing does not get it done for many chestwise. Come on, ATrainer, tell him about your style of cable flies. They are the bomb afterall.

No no u c. I understand how useful flyes can be. I as well know about Atrainer's methods. Just that DC personals don't believe in "pussy movements". And since I don't want to bastardise DC training (where I include flys as well) I'm thinking of just stopping just to bring my chest up on par.

EDIT: Regarding flat presses. When i first started training, I used to do flat benching. I stopped it to concentrate on incline and decline but about a month ago, I tried flat cause some bitches were exercising their mouthes on the incline bench for hours on end. I kinda surprised myself cause on the smith I managed 250 for 6reps. However throughout the movement my right rotor continued to hurt. I don't get the same pain with incline and decline movements (only towards the end of the set do I) which is why I dont think I should switch to flat.

[Moreps]

Cable flys might work, but most often they won't. Are you doing or have you considered weighted dips for chest? Are you also implementing the DC stretch for the chest?Very effective if done correctly and at a progressive rate. The stretch will also cause muscle trauma.

[Jotun]

DC actually advocates variations of flies for his routine. And I agree with ATrainer: it's not the system, it's the exercise selection and the way you are performing them. Cut back on the weight and focus on keeping the elbows out on the inclines. Don't come down as far, as you increase the risk of shoulder injury with the elbows out. This should put more of the focus on your pecs

[In-Human]

DC actually advocates variations of flies for his routine.

No we do not, we only do a Flye movement for stretches, we stick with heavy Inclines and Declines, Flats are the most dangerous exercise in the gym for Rotators...

[Myth Destroyer]

No we do not, we only do a Flye movement for stretches, we stick with heavy Inclines and Declines, Flats are the most dangerous exercise in the gym for Rotators...

Not if you bench elbows in...

[Tete]

Not if you bench elbows in...

word

[Jotun]

No we do not, we only do a Flye movement for stretches, we stick with heavy Inclines and Declines, Flats are the most dangerous exercise in the gym for Rotators...

What about DC's modified pec-deck exercise? That is essentially a fly movement.

edit: After going back and reading DC's post about this exercise, I see your point. It is a power movement, although technically still a fly but as far as I can tell it is the only one he advocates for the routine.

Still, if you have trouble feeling your chest working with pressing movements, you probably won't get much growth out of flyes either until you correct your form and position your shoulders correctly.

[In-Human]

Not if you bench elbows in...

We do not in this program, why the hell would you bench with elbows in, this is a pec exercise not triceps...

[In-Human]

Actually there is no exercise you cannot do in this program, but we try to stick with heavy compound movements, these you can constantly progress for a long time to come and make huge gains in muscle and strength along with the diet in this program, the idea here is to gain as much muscle as fast as you can...

[ATrainer]

Still, if you have trouble feeling your chest working with pressing movements, you probably won't get much growth out of flyes either until you correct your form and position your shoulders correctly.

Which is why my flys are so modified. Regular flys aren't much use.

[Jotun]

Which is why my flys are so modified. Regular flys aren't much use.

Hehe, I knew my "ATrainer-bait" would draw you out.

[$AJ]

What about DC's modified pec-deck exercise? That is essentially a fly movement.

edit: After going back and reading DC's post about this exercise, I see your point. It is a power movement, although technically still a fly but as far as I can tell it is the only one he advocates for the routine.

Still, if you have trouble feeling your chest working with pressing movements, you probably won't get much growth out of flyes either until you correct your form and position your shoulders correctly.

yea, I was going to point that out as well. For what it's worth, i was quite skeptical about his power-pec-deck-fly-press movement, but have been doing it for a while and love it (up to 500pds*10, hehe)

We do not in this program, why the hell would you bench with elbows in, this is a pec exercise not triceps...

-protect the r/c
-more weight
-biomechanically more natural

[ATrainer]

Hehe, I knew my "ATrainer-bait" would draw you out.

lol....still flopping on the deck