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  1. #1
    Registered User Ronin215's Avatar
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    Chest “Growth”

    Hey I’m 17, 5’6, and 155lb and my chest isn’t as “bulky” or as “big” as I would like it to be. I don’t think it has anything to do with my training program but rather than my muscle belly or genetics.
    My chest is strong but not as big as I would like, currently my bench is at 225lb(flat), 185(incline) and 85lb dumbbells for 1. Do you have any advice on growing a full thick chest? Or is it just based on genetics?
    Thanks
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  2. #2
    Registered User Daniel1836's Avatar
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    Odd that your barbell bench is stronger than your dumbbell. Usually it's the more difficult exercise. I would say get as strong as you can and your muscle will be forced to grow. What is your routine?
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    Never accept defeat! backinthegymbro's Avatar
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    Try training your chest twice a week. Also give it time to grow. Do chest flyes with proper form. Instead of bringing the dumbbells together, keeping a 10 inch gap at the top will make your outer chest grow a lot on flyes.
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    Originally Posted by Daniel1836 View Post
    Odd that your barbell bench is stronger than your dumbbell.
    Not odd. If it was the other way around, it would be odd.
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    Registered User 905letters's Avatar
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    Originally Posted by Daniel1836 View Post
    Odd that your barbell bench is stronger than your dumbbell. Usually it's the more difficult exercise. I would say get as strong as you can and your muscle will be forced to grow. What is your routine?
    lmao thats not odd at all, you can lift a lot more weight on a barbell
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    I was quite seriously interested in this issue. And I found a couple of scientific studies.
    In one of them, the issue of the development of girth sizes of the chest in teenage swimmers was studied. (compared to untrained peers). And it was reliably recorded a significant increase in the circumference of the chest (again in comparison with peers) by 6% for 3-4 years of serious training. For young weightlifters, this figure was only 2.5% compared with peers.
    Obviously, regular bodybuilding for teenagers can give chest growth within this range (2.5-6%), but no more. However, after 18 years of age, the cartilage tissue in the skeleton finally turns into bone. Because, alas, the guy, but your chance is almost gone. However, you still have the opportunity to gain these volumes with your muscles. And with muscles you can add very decently ...
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Registered User Gymnast4728's Avatar
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    Originally Posted by Ronin215 View Post
    Hey I’m 17, 5’6, and 155lb and my chest isn’t as “bulky” or as “big” as I would like it to be. I don’t think it has anything to do with my training program but rather than my muscle belly or genetics.
    My chest is strong but not as big as I would like, currently my bench is at 225lb(flat), 185(incline) and 85lb dumbbells for 1. Do you have any advice on growing a full thick chest? Or is it just based on genetics?
    Thanks
    I would say use more machines, and isolation for your chest. Bench press is actually not the best exercise for developing chest hypertrophy. I can say this because i was like you. (5'9.5) 163lbs Bench press was 225*6 and my chest was pretty damn flat. When isolation work is put in, your chest should grow better.
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    Registered User BBryan098's Avatar
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    At 155 lbs you probably might wanna start eating at a calorie surplus. Wanna get bigger muscles? Then you need to bulk, and that means eating more. Not to mention that you also gotta be eating a high protein diet. Once you get your nutrition on check, then it's time to fix your workout routine. Progressive overload is the key for muscle growth. Up the weight, reps, sets, etc every few weeks once you start dominating your current working sets
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    Registered User armies's Avatar
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    Try getting stronger on the bench
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    Registered User Bokilec's Avatar
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    [QUOTE=Daniel1836;1590791091]Odd that your barbell bench is stronger than your dumbbell.

    I'ts not odd.
    If it was the other way around it would be odd.
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