I cannot add ANY mass to my chest! please help!

[mmo115]

I have been weight training for a few years now (I am 22). My stats are 5'9", 185 lbs, about 15-17% bf would be my guess.

My upper body is well built (besides the body fat), but I cannot build any mass on my chest. In order to further explain my situation looks-wise: It looks absolutely ridiculous (in my mind) when I wear a sleeveless shirt or because I have these big arms and traps then my chest is literally FLAT!

Currently I work chest twice per week. I did the 5x5 for months with a lot of strength gain, but no mass. My elbows and triceps started hurting pretty bad after a while of going "heavy" (I can only do about 215 for 5 after years of chest workouts). I went light for a while and then back on it, but pretty much plateau at the same point. I am now trying omega's hypertrophy workout he posted so i'll see how that will go, but is it possible that I am just unlucky and cannot add chest mess? I have been experimenting with tons of fly work (cables, machines, incline, flat etc) but not much result there either. It's so weird that everything else can grow except the part that I value the most...

Is there a special form I can do when pressing or flying in order to achieve a more chest-focused press? I think I tend to recruit my lats a lot into my lifts - should I put my feet up on the bench to avoid this? How come after a chest workout my front delts are sore for like 3 days yet my pecs themselves are just fine and dandy? I am pretty clueless at this point.. any help is appreciated and if any more info is needed let me know.

 

[dabuffguy]

use dumbbells when pressing and focus on the chest making the contraction rather than just pushing it with your arms. Works wonders for me.

 

[ceo]

pics for a point of reference?

 

[fortunatesun]

Some people just don't respond well to bench in terms of mass. If Omega's program doesn't work for you, you could try heavy weighted dips as your primary exercise.

Also, spend some time strengthening your triceps. Putting your feet up on the bench will do nothing to help, but your tris are crucially important in improving your numbers. Close-grip bench press, skull crushers, different types of triceps extensions are all good choices.

Lat recruitment is good. Don't worry about it.

I don't believe it's impossible for you to add mass to your chest. Some people just have different requirements. dabuffguy's idea is also sound. Patience is difficult, but keep refining your concept and you willl be successfull.

 

[musketeer]

I'd recommend:

Get good at weighted dips and then come back to heavy benching.

Address your form by reading some of the press form threads. A strong safe arch and breathing control are very important. You may be benching more with your shoulders and arms than your chest. You need to be feeling like your entire ribcage is pulling your arms up, via the chest and lats - this is accomplished by inhaling as strongly as possible whilst lowering the bar so that you chest expands UP to meet the bar as you lower it, then holding your breath as you break the bar off the chest.

My best chest growth came from using a 5x5 type format traing chest three daya week

Mon: Dip 5x5 (5 warmup sets of 5 using an assist machine, then bodyweight, then 4 more sets adding 5-10lbs each set)

Wed: Bench 5x5

Friday: Dumbbell bench 3 x 8 (moderate)

 

[mmo115]

thanks for all the info guys

Musketeer and fortunate, I do feel like I am just using my shoulders and arms which is a problem i'd assume. I am going to try and really focus on form and also hit some dips. What kind of grip do you do when you do them? I'd assume a wide grip leaning forward more to hit the chest? I'll start working those into my routine for sure as I have heard multiple sources recommend them I just never got into it.

I'll post some pics this week hopefully.

 

[lookinfit75]

If you feel the work is being done by arms and shoulders then you should really head the advice of Musketeer. Keep that chest out and you'll negate the shoulders a lot more. A moderately wide grip and kicking the elbows out as opposed to in while completing the excentric movement further emphasizes the chest and finally, a suicide grip (something I don't recommend for a beginner or heavy weight) also adds more emphasis on the chest. One more thing, drop the weight so you don't have to engage the shoulders as much thereby putting the emphasis on your chest. In other words, move only as much iron as you can handle.
I hope that helps.

 

[Rage-Of-Sparta]

if you focus on improving your back then your chest will grow

 

[SaiBoT]

Without pics all I can say is that your form and posture might be sloppy... Everytime you do chest presses you should tighten your shoulder blades together and keep them there throughout the entire set. Stick with OMEGA's routine for 8 weeks, if done correctly, you should be fine.

 

[the_alcatraz]

use dumbbells when pressing and focus on the chest making the contraction rather than just pushing it with your arms. Works wonders for me.

+1

 

[ultra_extreme]

I have a chest that hates to grow too. Top tips for getting it to respond

1) Dips, get good and get heavy, make sure they are bar dips not bench and angle your torso forwards to focus on the chest.

2) do flyes with STRAIGHT arms, you will need to lower the weight a lot.

3)PRE EXHAUST your triceps, since your triceps and shoulders are doing all the work. go heavy on press downs and skullcrushers then bench with very wide grip (dont expect to be moving 200lbs, thats what your triceps can move NOT your chest)

my 2p

 

[snakeryu]

your lucky to have bigger arms, I have a big chest but my arms look small and uneven with my body. When I was younger I use to do alot of push ups about 30 to 40 reps it help me get a mind and muscle link to make it even bigger. Body conditioning for MMA does alot of chest and tricep training,try looking into that.

 

[Rage-Of-Sparta]

stick to the basics, they have worked for years and will keep on working after we are old and grey.
heavy benches, dips, close grip presses, overhead presses
if you work on bringing up those areas then your chest will have to get stronger and grow

 

[musketeer]

Dips are good at strengthening the whole shoulder girdle and triceps and require balance and coordination. They are a closed chain exercise and resemble the squat in terms of upper body development, but are dangerous to perform with the kind of weights that you will eventually be able to move on the bench press. Get good at dips and you'll be ready to bench heavy.

Don't worry about leaning or anything like trying to make it more of a chest exercise, just do what feels most natural and easiest on your joints.

When benching your arms should be at 45 deg to your torso, not anything like straight out. Don't think about squeezing the chest, think about expanding the ribcage and keeping the scapula retracted so you can use your lats.

Careful what advice you take, some garbage posted on this and many chest/bench treads.

 

[Black Boxster]

anything to mix up your routine and stay focused on chest.
I like :
Decline bench
Incline Bench
Dips
Straight arm flyes
Cable cross overs
pullovers

Heck, I love to superset..flyes and inclines, Declines and push ups..anything to get your chest pumped. Just remember DIET is 80%....EAT brother EAT!!!

CONCENTRATE on good form and really feel the weight, use your chest muscles only..

Mix it up every few weeks (4-6) change part of your routine, change reps...just make sure you are bringing it hard to every work out!
Feel the pump!!