Chest not improving

[csilvia9]

Hi I was wondering if anyone has trouble developing chest muscle. I have only been lifting for 10 months now. I spend a fair amount of time working on my chest but just not seeing any growth. I have deffenitly toned but not adding any mass. I am pretty sure it's not completly diet. My biceps have doubled in size since starting to lift.
Any thought would be great. I am benching from all angles. Do I need to shock my muscles in some way to get them going again?

peace
Christopher

[TheBeastWCBB]

Hi I was wondering if anyone has trouble developing chest muscle. I have only been lifting for 10 months now. I spend a fair amount of time working on my chest but just not seeing any growth. I have deffenitly toned but not adding any mass. I am pretty sure it's not completly diet. My biceps have doubled in size since starting to lift.
Any thought would be great. I am benching from all angles. Do I need to shock my muscles in some way to get them going again?

peace
Christopher
Post your Chest workout, sets, reps and what days you train and I will show you what you need to do.

[csilvia9]

This is what I do on Chest day. I so switch this up a lot but this is basically what I do. Flat bench warm up 50lbs 3/15. Incline wide grip 80lbs 4/7.
Narrow grip at 60lbs 4/7.Flat bench shoulder width 100lbs 4/5
Flat bench wide grip 160lbs 3" up and down 3/10
Dcline shoulder width 80lbs 3/15
Dcline Close grip 80lbs 3/8

Then I do shrugs with the special bar I made. 150lbs 4/10
Doing well with these starting so see some thickening around the neck.

I finish with Lat pull downs 130lbs 3/10

[TheBeastWCBB]

This is what I do on Chest day. I so switch this up a lot but this is basically what I do. Flat bench warm up 50lbs 3/15. Incline wide grip 80lbs 4/7.
Narrow grip at 60lbs 4/7.Flat bench shoulder width 100lbs 4/5
Flat bench wide grip 160lbs 3" up and down 3/10
Dcline shoulder width 80lbs 3/15
Dcline Close grip 80lbs 3/8

Then I do shrugs with the special bar I made. 150lbs 4/10
Doing well with these starting so see some thickening around the neck.

I finish with Lat pull downs 130lbs 3/10
Make sure when you Bench you do in a Squat Rack or with Supports so you don't go so heavy and it gets stuck on your chest.
Try this:
Bench Press - 3 Sets 8-12 Reps
Incline Press - 3 Sets 8-12 Reps
Decline Press - 3 Sets 8-12 Reps
DB Flys - 3 Sets 12 Reps
*Warm up on Bench Press with Half the weight you plan to start with for 2 Sets of 15 Reps.
*Lift as HEAVY as you possible can, but must hit 8-12 Reps if you can't get 8 Reps your going to Heavy.

[beachboy]

I have read that dumbell flys are one of the best chest builders, however I dont do em ha ha ha. I just recently gave chest and triceps separate days, just to see how it works me out. So far it is much more dificult and I am sore alot. Well see what happens.

[TheBeastWCBB]

I have read that dumbell flys are one of the best chest builders, however I dont do em ha ha ha. I just recently gave chest and triceps separate days, just to see how it works me out. So far it is much more dificult and I am sore alot. Well see what happens.
DB Flys are a Great Exercise and so I DB Pullover. The trick and key is not doing to many exercises in the same workout or you will overtrain. The bodypart split is just as important because when you are trying chest - doing bench press involves shoulders and triceps. So if you are training Chest and Triceps you don't want to train Triceps as much because it will already be worked durning chest exercises. I will give a Workout Guided/Body Part Split for a week to help you guys on track. I'll post it later today or tomorrow.

[csilvia9]

Make sure when you Bench you do in a Squat Rack or with Supports so you don't go so heavy and it gets stuck on your chest.
Try this:
Bench Press - 3 Sets 8-12 Reps
Incline Press - 3 Sets 8-12 Reps
Decline Press - 3 Sets 8-12 Reps
DB Flys - 3 Sets 12 Reps
*Warm up on Bench Press with Half the weight you plan to start with for 2 Sets of 15 Reps.
*Lift as HEAVY as you possible can, but must hit 8-12 Reps if you can't get 8 Reps your going to Heavy.

I do my chest work out with a budy who spots me all the way I would not try to lift heavy on my own. I will give this routine a try.

Thanks
Nick