chest lagging?

[Mad_Max21]

Im having good upper chest development lower and sides just not seeing shit. Typical chest day:
Flat flyes 3x10-15
Incline flyes 3x10-15
Flat db press 4x12,10,8,6
Incline db press " "
Pullovers 3x 10
Cable crossovers 3x15

 

[Mad_Max21]

Any suggestions???

 

[JDid23]

Im having good upper chest development lower and sides just not seeing shit. Typical chest day:
Flat flyes 3x10-15
Incline flyes 3x10-15
Flat db press 4x12,10,8,6
Incline db press " "
Pullovers 3x 10
Cable crossovers 3x15

what is the rest of your routine like??

I don't think you need 6 sets of flyes. Maybe take one out and add some weighted dips. Also, where is BB Bench? Crossovers aren't really necessary either considering everything else you have imo.. You can always try lowering the reps to around the 5-8 range... You can lift a heavier weight with 5-8 reps than you can with 10-15.

 

[Mad_Max21]

so drop a set of flyes add bb press instead of db press? Ive been doing chest tris, on m back bis on t w off shoulders legs on t repeat on friday or do u want th details?

 

[dabuffguy]

so drop a set of flyes add bb press instead of db press? Ive been doing chest tris, on m back bis on t w off shoulders legs on t repeat on friday or do u want th details?

Focus on Presses with DB and barbell. Flies should never be a focus in a solid chest routine. Use a full range of motion on the press too. None of the half-range bullshit.

Drop the rep range for the next 6 weeks into a 5 reps per set (after warm ups), progressively getting heavier each set.

Here's an example of my chest routine wth DB or BB

Warm-up: 10 reps with 40lb

10 reps at 60lb
6 reps at 80 lbs
(warm up over)

Working sets:

5 reps at 100 lbs
5 reps at 120 lbs
5 reps at 130 lbs
5 reps at 130 lbs/per dumbell


OR

here's what my last BB chest routine was:

Warm up:
bar for 15 reps
135 for 10
225 for 10

working sets:

275 for 5
295 for 5
315 for 5
315 for 5
315 for 4 (failed my 5th rep)


fter this, I followed the same principles on the incline sets, jumping up in working set weight each set getting heavier.


Something along these lines for a while will help bring out the chest thickness. Every 8 weeks or so, I switch up between heavy sets like above and higher rep sets in the 10 rep range.

 

[ExtraMile]

i agree with whoever said to add some weighted dips in there, and dabuffgyno's routine look good too

 

[Mad_Max21]

Thanks 4 the input

 

[kx250rider]

My pecs have always been the toughest to build. I've never yet been able to get the squared off look I want, but I got the best size by using basically the same routine as Dabuffguy says. LIghter weight though... I'm not that big. Defintitely in my case, I plateau almost right away on pecs, and it's a constant battle.

Charles

 

[ExtraMile]

My pecs have always been the toughest to build. I've never yet been able to get the squared off look I want, but I got the best size by using basically the same routine as Dabuffguy says. LIghter weight though... I'm not that big. Defintitely in my case, I plateau almost right away on pecs, and it's a constant battle.

Charles

i have that problem with shoulers, not that they wont grow but i plateau with them all the time.

 

[Mad_Max21]

my shoulders r my best bodypart they get huge gonna have to do some trial and error with chest. Im going to use the buff guys advice

 

[timtim]

youre doing 20 sets. might want to start there when making changes. thats way overkill.

 

[dabuffguy]

youre doing 20 sets. might want to start there when making changes. thats way overkill.

True.

Get rid of some of the isolation movements. You don't need flies AND incline flies AND crossovers.

Just do 1 flies excercise, switching it up every workout to keep it fresh.

I hit chest tonight, and I only did 12 working sets, and my chest is fried. 20 is too many.