[bulk then cut]

hey guys, my chest is a big problem for me, its so smal compared to the rest of my body. my current routine is flat bench/flat dbell presses(i alternate), flat dumbell chest flys, incline,decline bench press. should i add pullovers and/or replace decline bench with cable crossovers? any ANY suggestions appreciated. thanks guys

[ZiR RED]

So much depends on your form.

Personally, I shy away from barbell presses, since the fixed bar has a negative impact on range of motion in the shoulders.

In any case, you want to keep the angle of your shoulder (in relation to your elbows) at 45-60 degrees. Keep your shoulders blades retracted and a natural arch in your back.

For hypertrophy purposes, 6-8 (working) sets of presses and 3-4 sets of flyes once or twice a week will build mass assuming the rest of your training and diet is in order.

Br

[Kaboom]

^cosign well except for the fact i mix it up with barbell and dumbell

[KM]

Originally Posted by bulk then cut

hey guys, my chest is a big problem for me, its so smal compared to the rest of my body. my current routine is flat bench/flat dbell presses(i alternate), flat dumbell chest flys, incline,decline bench press. should i add pullovers and/or replace decline bench with cable crossovers? any ANY suggestions appreciated. thanks guys

Same problem. Here's what you do.

You need to alternate your exercises frequently. Think of a cycle of exercises for your chest to go through and change that cycle every 3-4 weeks. Work on form, make sure you're focusing primarily on the pectorals. It's a hard muscle to build, it needs patience, if genetics lack there- like me and you. Here's a cycle that I am currently doing. I run day A and day B twice, I'm swtiching in 2 weeks. Try to understand/follow bro... I typed it so you can understand it.

Chest Cycle
---------------
--A-- (Week 1,3)
Flat barbell bench press: 4x10,8,8,6
Incline barbell bench press.: 3x10,8,6
Decline dumbbell bench press: 3x10,8,6
Flat Dumbbell Flys: 3x10,8,6

--B-- (Week 2,4)
Flat dumbbell bench press: 4x10,8,8,6
Incline dumbbell bench press: 3x10,8,6
Decline barbell bench press: 3x10,8,6
Cable crossover: 3x10,8,6

^Change the majority of that (except core lifts) to shock growth. It's working for me, hope it works for you too. *That's if you use it*

Good luck.

[bulk then cut]

will def use that bro, you are an inspiration, very much appreciated info KM as well as zir and kaboom. i will try that on friday km, thanks!!!!!!

[KM]

No problem BtC. Here to help, as always! Glad you like it!

[ben the almighty]

one thing that really helped put mass on was chest dips you stretch your pecs nicely with it, it worked great for me

[mabo]

Have some patience.

Seriously, you haven't been training particularly long you can't expect everything to just fall into place immediately.

[Kaboom]

Make sure you really concentrate on the pecs doing the work dont let your tris do it all or your shoulders especially on inclines its easy to use the other muscles instead of the pecs

[KM]

Originally Posted by Kaboom

Make sure you really concentrate on the pecs doing the work dont let your tris do it all or your shoulders especially on inclines its easy to use the other muscles instead of the pecs

On that note, don't lock out when benching. Locking out will focus more on your triceps and less on your Pecs.

[bulk then cut]

i cant do dips btw, im too weak and fat

[bulk then cut]

o man, if i could do dips, that would be wonderful