Not seeing any chest gains??

[John76]

Currently doing a full body workout, chest consists of:
Incline dunbell press 3x12
Incline flyes 3x8
Db Bench press 3x10

anytips??

[wibblejibber]

Currently doing a full body workout, chest consists of:
Incline dunbell press 3x12
Incline flyes 3x8
Db Bench press 3x10

anytips??

takes ages to build up a good chest, tbh, just make sure you hit it hard with good form. maybe try some pushups at the end of ur chest workout, i do a few sets of them, and then to failure on the last one.

[Thecrow1993]

Any particular reason for not using a barbell?

I personally think your rep ranges are wrong as it is. I would do it more like this;

Bench press 5 x 5 (This will shock your chest as your using a heavier weight and lower reps contrasting your current plan)

Decline Dumbbell Press 1 x 12, 2 x 6-8

Flyes 1 x 15, 2 x 12

This type of training has helped me out a lot as it works your type 2b muscle fibers which you've been neglecting in your chest workouts . Even if you do this for 2-3 weeks it'll shock your chest right up.

I hope this helps.

[John76]

Any particular reason for not using a barbell?

I personally think your rep ranges are wrong as it is. I would do it more like this;

Bench press 5 x 5 (This will shock your chest as your using a heavier weight and lower reps contrasting your current plan)

Decline Dumbbell Press 1 x 12, 2 x 6-8

Flyes 1 x 15, 2 x 12

This type of training has helped me out a lot as it works your type 2b muscle fibers which you've been neglecting in your chest workouts . Even if you do this for 2-3 weeks it'll shock your chest right up.

I hope this helps.

I feel that db works my chest better(also had shoulder surgery in march) also i dont have a decline bench only incline and flat :/

[Dillza]

stick to the db's gives ur chest more shape n size bruzz. Always change ur exercises 2-3 weeks play around with it man you'll get there

[Sammyd1337]

definately keep using dumbells. BB bench is more of a way for people to boost their ego and brag how much they bench, but dumbells provide a lot of extra benefits such as using ur stabaliser muscles and allowing u to make sure ur chest is even which u are unable to do with a barbell as if one arm is weaker the stronger arm will take over.

Try hitting flat bench with maybe 2 sets of 8
incline 3 sets of 10 and then do some incline dumbell fly'es and inbetween sets do pushups till failure. ull feel a sick burn

[Thecrow1993]

Ahh okay sorry to hear about that,

Well once you've recovered don't shy away from Barbells. You need to constantly change the stimuli, whether or not you think it is for people to brag you can not deny results.

Well I still stand by my previous point of rep ranges. Obviously this will depend on how far along your recovery is. But your targeting your Type 2a muscle fibers a great deal which is fine, but you will have to add some heavier weights to stimulate your anaerobic Type 2b fibers and grow your chest completely.

Also what are you looking for your chest to do? Become more shaped or become bigger?

[ttownrepre]

If you aren't seeing gains:
-Are you eating in surplus?
-Form check (are you hitting the targeted muscle properly? ie. pinch shoulders back and push chest up. search up 'getting cut with glass' and watch the segment on chest, though disregard the height of bench
-Progressive overload (are you progressively adding weight? Before you grab heavier dumbells understand that this doesn't occir weekly or workout to workout, more so over time..though if you haven't progressed in 3-4 weeks in reps or weight your doing something wrong)

If all three of these are in synch you should be seeing gains, good luck.
As a sidenote I think you need a third pressing movement. Thats very little volume tbh. Also 6-8 rep range is more better for growth (generally) with a warmup of 12 or 12 + then pyramid

[i.am.legend]

Currently doing a full body workout, chest consists of:
Incline dunbell press 3x12
Incline flyes 3x8
Db Bench press 3x10

anytips??

You say you are not seeing any chest gains and you are only 16. I would highly suggest you perfect the basics and develop a solid base using only your bodyweight, i.e. pushups. People often underestimate them and think they're useless, but I promise you'll be glad you did them for a month of two and will see a noticeable difference. Then you can move onto lifting some iron. Most of all, be patient. You will grow with time as long as you lift with good form, go to failure, and your nutrition and rest are adequate.

takes ages to build up a good chest, tbh, just make sure you hit it hard with good form. maybe try some pushups at the end of ur chest workout, i do a few sets of them, and then to failure on the last one.

This. Plenty of bodybuilders finish off their chest workouts with pushups. Once you're already fatigued, they will be much harder.

Ahh okay sorry to hear about that,

Well once you've recovered don't shy away from Barbells. You need to constantly change the stimuli, whether or not you think it is for people to brag you can not deny results.

Well I still stand by my previous point of rep ranges. Obviously this will depend on how far along your recovery is. But your targeting your Type 2a muscle fibers a great deal which is fine, but you will have to add some heavier weights to stimulate your anaerobic Type 2b fibers and grow your chest completely.

Also what are you looking for your chest to do? Become more shaped or become bigger?

No such thing as training for "more shape". Only one option, and that is to make the chest bigger. Shape is genetic, and definition is related to bodyfat %.

[John76]

All great info guys and more size

[John76]

Also yes i do change the weight every other week, currently on 15kgs- could the low weight be a reason im not seeing change?

[i.am.legend]

Also yes i do change the weight every other week, currently on 15kgs- could the low weight be a reason im not seeing change?

Be patient and don't increase the weight if it means you'll be lifting with bad form. Aim to lift as heavy as you can WITH perfect technique, and slowly progress from there.

[markf1278]

be patient and don't increase the weight if it means you'll be lifting with bad form. Aim to lift as heavy as you can with perfect technique, and slowly progress from there.

good advice go as heavy as you can without compromising form its better to lift 20kg well than 50kg badly , im the same with my chest it takes time , hows about for a change you try reverse grip incline dumbell press so your palms are facing forward its a lil awkward first but you get the hang of it

[John76]

good advice go as heavy as you can without compromising form its better to lift 20kg well than 50kg badly , im the same with my chest it takes time , hows about for a change you try reverse grip incline dumbell press so your palms are facing forward its a lil awkward first but you get the hang of it

Yeah i'll give that a go does it hit the chest better?

[chazzy1864]

Also yes i do change the weight every other week, currently on 15kgs- could the low weight be a reason im not seeing change?

Changing your routine too often is counter productive when it comes to strength and size gains.

If you are upping your weight, that is fine. But to change exercise selection entirely is pointless.


The weight could be a reason. I have to ask, is the 15kg challenging?

If you are cutting your sets at a certain rep range, becuase taht is waht you are planning to do, then yes that is a problem. The weights should be hard to push. If you are working in the 8-12 rep range, you want to pick a weight that causes you to fail in the 8-12 rep range. So find a weight that causes you do fail at 10 reps, then do 3 sets of 8 reps w/ that weight. Work to increase how many times you can push taht weight until you get get 3 sets of 10-12 reps. Then increase the weight and start back at 3-8 reps, working to push back to 10-12 reps.

There really is no reason you should not be seeing gains if you are:

A. Lifting w/ proper form
B. Eating in a caloric surplus
C. Improving your strength in ANY desired rep range.

[SkinnyMass]

Try pyramiding or 5x5 heavy

[ab1992]

Work hard, and try to increase the weight every workout.

[John76]

All great advice thanks all x

[mikil100]

I'm a hard chest-gainer and I do my chest twice a week, because of being a hard gainer.

I do middle/lower back one day, and middle/lower the next (couple days apart). Make sure you eat a lot, be REALLY strict with form. Search around the site, plenty of tips on form.

If you're eating enough, working enough, and resting enough you will gain eventually.

Oh, and don't constantly change your workout. You should stick to a similar routine to see if you're gaining in weight (equipment wise).