Chicken Chest

[JZ1276]

Basically my chest just sucks. Been lifting consistently for about 9 years with the exception of a one year break in '02 due to serious illness.I'm 29 , 5'11" and 195lbs. Not even sure if this is the right forum. I did a T Bol only cycle back in Dec and just recently ended a Test E/DBol cycle. My bench is fair...max 1 rep 305; flat bench with dumbells 100 lbs for 6-7 reps. Don't really have problems forming shoulders, arms, l3egs, traps, etc...just my chest. Here's my latest chest routine...

Mon
----
Flat bench
1st set warm up 135 lbs x12
2nd set 225 lbs x8-10
3rd set 265 lbs x3-4
4th set 300 lbs x1

Flat bench dumbells
4 sets 85 lbs 6-8 reps
4 supersets, light flies 30 lbs x10

Next chest workout is Friday...
Incline Bench
1st set warm up 135 lbs x10
2nd set 200 lbs x6 / superset 50-65 lb incline dumbells
3rd set 200 lbs x6 / superset 50-65 lb incline dumbells
4th set 185 lbs x6-8 / superset 50-65 lb incline dumbells

I lift in a buddy's garage so exercises are limited. Have lifted in a gym for 2 years and included butterflies / cable crossovers and saw no difference then either. The 2 guys I lift with basically use the same routine and both have much more of a formed chest...one actually just sticks to close grip flat bench and stays away from incline all together because of a bad shoulder.
Am I just stuck with shitty genetics and not expect my chest to grow anymore than it has?? All input is appreciated...thanks...

here are some pics of the chicken chest

 

[GOLUAN]

do a lot of negitives...i have the same prob..maybe worse!
Its help a lot! Try weighted dips also..

 

[brewers]

to grow you gotta go heavy bro...try this...
Flat Bench
45x20 warmup
135x10
225x4
255x3
275x5
280x5
285x5

Incline DB press
75x8
80x8
85x7
DB flies
3 sets of 8-10

By cutting down on the reps at lower weight you will have more energy to push heavy weights. I also think you should go down to 1 day per week for chest. Its possible you are not getting enough rest.

 

[boxerjake]

Flat bench is an ego boost ....

Dips will do wonders !!!

If you insist on flat benching then pre-defete your chest with dips and watch the weight fall drasticly on the bench , flat bench is too much of a compound exercise where your chest is just starting to engage about the time your racking the weight because the other muscles involved are failing .

Chest and back ( lats ) love " volume " ....

 

[linux]

What does your diet look like...im not trying to flame you here, but i dont see 9 years of training in those photos, somethings off.

 

[drrman]

What does your diet look like...im not trying to flame you here, but i dont see 9 years of training in those photos, somethings off.

i must agree.....bro, there is something off in your training/diet or somewhere

 

[instant.muscle]

i believe with boxerjake, flat bench is ego, if u want a big chest do incline dumbelles and dips

 

[linux]

i believe with boxerjake, flat bench is ego, if u want a big chest do incline dumbelles and dips

I think if you focus on how much you can do for 1 rep then its all about the ego, but its hard to beat heavy flat bench for 5-6 reps with good controlled form for building mass.

 

[Dellyo]

do a lot of negitives...i have the same prob..maybe worse!
Its help a lot! Try weighted dips also..

Ummmmm Not so sure bout that bro.....? I never do them and my chest is sick bro.....How is that on the fibers bro...?

 

[abomb]

No offense bro, I don't see 9 years of training either. Whats you diet look like? Strip some bodyfat off with a low cal diet and cardio aided by a fat burner. Your chest will look better when you get some fat off of it.