Chest not Growing

[Error]

I’ve been training for nearly a month but my chest hasn’t got bigger, I’ve been doing flat bench press with barbell and pec deck. I’ve searched google for the correct way to do these exercises and it looks the same as what I’m doing so any ideas what the problem could be?

The rest of me is growing well, the leg press has gone from 79kilos to 115 and just by looking at my arms I can see a big difference.

When I do chest exercises I never feel work has been done on my chest, but I do for my other muscles like when I do my biceps and triceps after they feel really tight and compressed and that feels good.

 

[StuWard]

How long have you been doing the bench press and what kind of progress have you made? What hand width are you using?

 

[Error]

I started on the pec deck which I done most of my training on, so I have only been doing the bench press for 1 week as I found out that free weights were better as they target more muscles. As the weights are different when comparing machines to free weights it’s hard to say how much it’s gone up from the start but from when I started the bench press it went up by 10kilos.

I use a slightly wider than shoulder grip.

 

[Lee]

theres your problem. pec deck sucks. start with bench, do some incline work. dips help. forget machines.

 

[StuWard]

Keep doing Bench press at least twice a week and try to put the weight up each time. Do 3 sets of 5 reps.

 

[Sim882]

I found that initially I didn't feel bench in my chest (for a couple of weeks), but this eventually seemed to change and now I feel it as much as flys. This may happen for you too

 

[doc holliday]

Error, how old are you bro? Sounds like me when i first started start searching this site for some good chest routines. You can never go wrong with flat bench first, incline second, and DB flys 3rd. Do about 4 sets of each, failure at 6-8 reps. -DOC

 

[Error]

I’m 35, thanks for your replies I will try all that you have said and hopefully it will work.

 

[waldowade]

I'm not as much a seasoned BB as the others in here but the other day I did a superset of dumbell flyes and dumbell pullovers. That's the best chest burn I've had since I started up earlier in the year.

I'll let the other BBs in here critique this exercise.

 

[Lee]

flyes and pullovers are overused, and they dont build your chest well at all. gotta stick with the staples of bodybuilding.

 

[gurusevuppal]

I’ve been training for nearly a month but my chest hasn’t got bigger, I’ve been doing flat bench press with barbell and pec deck. I’ve searched google for the correct way to do these exercises and it looks the same as what I’m doing so any ideas what the problem could be?

The rest of me is growing well, the leg press has gone from 79kilos to 115 and just by looking at my arms I can see a big difference.

When I do chest exercises I never feel work has been done on my chest, but I do for my other muscles like when I do my biceps and triceps after they feel really tight and compressed and that feels good.

mate, i think go for dumbell fyes and dumbbell press. it going help you develop your chest with more intensity. secondly, everyone hits plateau when there body is adapted to it. try changing up thinks like doing negatives and low rep set or high rep sets. one thing i would like to point out if u r not workin hard on core workouts then all the above things not gonna help you much. if are bursting your ass on shoulder press,rows, and squats then i dont see the problem. at last, i suggest jus eat like a cow and its gonna help you. hope this helps you.

 

[Pat_McCrotch]

Try when you are pressing up to hold your shoulders back to put more emphasis on the chest doing the press and less on the ant delts. Then squeeze at the top. People say flyes are for the birds but the birds i have seen that add them in are swole up.

Try doing dumbell flyes and superset with a dumbell press with no rest in between. try doing more reps like the 12-15 range unless your goal is to get stronger and not build muscle. i am a firm believer in high intensity to near failure routines. I get teh best pumps and gains from that. But you still gotta switch things up to avoid your muscles from adapting.

Diet is key. You have to eat to grow. nad last but not least give it more than a month to see results if your all natural.

 

[Acela]

I’ve been training for nearly a month but my chest hasn’t got bigger, I’ve been doing flat bench press with barbell and pec deck. I’ve searched google for the correct way to do these exercises and it looks the same as what I’m doing so any ideas what the problem could be?

The rest of me is growing well, the leg press has gone from 79kilos to 115 and just by looking at my arms I can see a big difference.

When I do chest exercises I never feel work has been done on my chest, but I do for my other muscles like when I do my biceps and triceps after they feel really tight and compressed and that feels good.

IMO pec deck is a waste. try supersetting dumbell incline presses with dips

the only fly motion i do is with cables. are you training for PL'ing BB'ing or oly?

 

[goku_kakarot77]

do this it has helped me alot, when you bench while bringing the bar down slowly to nipple line breath in so your chest expands once the bar is low breath out and push the bar up, when doing this let your pecs do most of the work not your delts and tri,

also after your chest work out, do a static stretch like this, while lying down on flat bench grab a pair of dumbells and hold it in the contracted flyer's position with a chest full of air and hold that stretch for 1 min,

these techniques will help you alot

good luck

goku

 

[SOLID2]

heavy flat bench on monday and thursdays works for me .. 5x5 on monday heavy and then 4 sets of 10 on thursdays. weighted dips will do wonders for an increased bench weight as well as swell the outer pecs and tris. also dumbell inclines will put all of the emphasis on the upper and center chest area. just have a good spotter when doing these heavy.

 

[Error]

It’s better with dumbbells as I can feel it a bit on my chest. You wouldn’t think it would make any difference whether using BB or DB.

 

[beerdrinker]

You have only been training for one month. You don't have enough under your belt to determine anything yet. Lift the basics for a solid 6 months and then worry about what body parts may or may not be lagging. It may just happen that after a few months of serious training you discover your chest is outpacing your arms. Things don't seem to grow in sync for me.