need desperate help with chest

16 year old 16 inch arms · 09-07-2009, 10:15 AM

well ive been training for about 3 years now and ive made good gains in muscle but an area that is lagging behind the rest of my other body parts is my inner chest and my upper chest. can anybody tell me how to wreak havoc on these areas of my chest?

much thanks Adam

**HawaiianPride.** · 09-07-2009, 12:17 PM

Focus on compound lifts. Start out with Incline Chest Press first from now on. Incorrect posture or form will also inhibit your chest from growing, make sure these are corrected. Poor diet will also inhibit growth.

Strongjew866 · 09-07-2009, 02:21 PM

ahhhhh man i have the same exact problem and it drives me insane. ill do everything from incline to pec flys and it just never goes anywhere...i dunno if this has anything to do with it but im sort of a tall and lanky dude, are you the same?

16 year old 16 inch arms · 09-08-2009, 05:48 AM

Quote:

Originally Posted by Strongjew866

ahhhhh man i have the same exact problem and it drives me insane. ill do everything from incline to pec flys and it just never goes anywhere...i dunno if this has anything to do with it but im sort of a tall and lanky dude, are you the same?

haha no im the complete opposite, im like 5'2 haha i just have no idea why it doesnt grow

**Kaboom** · 09-08-2009, 09:11 AM

As HP said start with inclines that way you are doing them at your best.Go heavy and do 8-10 reps.
Instead of doing pecdec do dumbell flyes.Throw some cable crossovers in there too

GeorgeT · 09-08-2009, 08:15 PM

Quote:

Originally Posted by 16 year old 16 inch arms

well ive been training for about 3 years now and ive made good gains in muscle but an area that is lagging behind the rest of my other body parts is my inner chest and my upper chest. can anybody tell me how to wreak havoc on these areas of my chest?

much thanks Adam

heavy incline and flat bench brotha. Not a big fan of flies but you can give cable flies a shot.

Thouser88 · 09-12-2009, 04:32 PM

You could be a shoulder presser bro, just concentrate on your form and really working that chest. I too lag in my chest and it does suck, but you can get it where it needs to be with some hard work. Also, you could be overtraining it. I know I did for a while. I cut my w/o back and voila! I grew.

My simple routine for chest/tris that keeps me going up in weight and size is:

flat bb 4x6-8
incline db 3x6-8
flat db flies 2x6-8
weighted dips 4x10-14

May not seem like much, but it works fine for me. Good luck!

**True21** · 09-13-2009, 11:23 AM

I recommend going heavy on the chest and focusing on compound exercises.

Something like this:

Benchpress: 4x3-6
Incline benchpress in smith: 3x4-8
Flyes: 3x6-8

Dont really need more than that. Hit it heavy, hard and good. Make sure you have your diet at check too. Should eat a loooooooooot of food after a good workout!

Thouser88 · 09-13-2009, 11:32 AM

Quote:

Originally Posted by True21

I recommend going heavy on the chest and focusing on compound exercises.

Something like this:

Benchpress: 4x3-6
Incline benchpress in smith: 3x4-8
Flyes: 3x6-8

Dont really need more than that. Hit it heavy, hard and good. Make sure you have your diet at check too. Should eat a loooooooooot of food after a good workout!

I second that, low reps, heavy weight and not too many sets. A good PWO shake is a must for any training day. Whey isolate and waxy maize does the trick.

**True21** · 09-14-2009, 08:59 AM

^^For sure.. I found out that on especially the chest, few reps and heavy weight was really the trick to make it grow bigger. But hey, wer all different and some need to pump out some more reps and what not to get the job done. Its all individual so dont hesitate to experiment a lot. I stress the importance of progression in the gym either way though. Focusing on increasing the weight week for week is really the way to go.

pawan · 09-22-2009, 06:15 AM

Ummm...I'm a tall and lanky dude too and I see none of you mention about decline db press. I mean I have a problem with my chest not growing too but should I get rid of the decline and do the flyes coz I'm afraid of overtraining if I do both. (Ps.I already include the incline in my workout)

**Kaboom** · 09-22-2009, 09:32 AM

what does being tall and lanky have to do with it lol besides you are from Thailand you cant be to tall haha Just kidding bro!!

pawan · 09-28-2009, 08:47 AM

I just feel that it's harder to build up the chest...maybe I'm wrong I dunno. It probably has to do with my genetics too. (I'm 6'2 by the way.....and I know that's not so tall in the us. :) )

Big-phil · 10-07-2009, 07:27 AM

i do

Incline bar - 5 sets
flat bar - 4 sets
decline dumbell or decline bar press - 3 sets
flat flys - 4 sets
incline smith - 4 sets

most sets arround 7 reps but some as low as 3 or 4

my chest been growing like mad from that