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New member
Have you been bench pressing each workout?
If so, this is probably the problem.
Please post your current routine.
If so, this is probably the problem.
Please post your current routine.
Flat chest
- Thread starter louden_swain
- Start date
I've been working out hard for about 2 years or so. I went from being 6'1 160 lb w/ 9% bf, up to 193 lb and about 10-11% bf. My problem is that my chest just dosent seem to grow much. I mean its cut, but it looks real flat from the side. I was wondering if you guys had any suggestion on how to make my chest thicker and rounder. I train 4-5 times a week and have recently started a 5X5 program, and so far i've only seen strenght gains. I dont really follow any type of diet, just good old home cooking, and its hard for me to gain mass. Any help will be greatly apreciatred.
louden_swain
New member
I see your problem. . . .
You have absolutely no incline work in your routine. People tend to forget, that the bench press is excellent for building strength, but not the best at building a complete chest. Also, the thickest portion of the chest is the upper chest area near the pec-delt tie in and armpit area. Lets try and change things up a little bit. I personally recommend that you purge all of these exercises listed above and try something new. Here is a great routine that can give you some success:
CHEST
1. Incline Barbell Presses - 3 warmup sets 10-5-3, then 2 building sets @ 5-8 reps
2. Weighted Dips - 2 x 8-10
3. Dumbbell Flyes - 2 x 8-10
Here is how you would prepare for your incline set. Lets say you are able to use 225lbs for 6 or 7 reps. To get there, you need to get the blood flowing in the working muscles. Here is how I recommend that you prepare:
INCLINE BARBELL PRESSES
warmup sets:
1 set @ 135lbs x 10 reps
1 set @ 185lbs x 5 reps
1 set @ 205lbs x 3 reps
nothing is to failure, but this method allows you to gradually progress so you can get a feel for the weights.
Building set:
225lbs x 5-8 reps for 2 sets. . .devote all your energy and effort into these two sets.
Inclines target the entire chest, but primary stress is placed on the clavicle region and the pec-delt area. If you perform these correctly I guarantee that you will see your chest rise like a loaf of bread
DIPS
Are excellent for working every angle of the chest. . especially targets the outer and lower portion.
FLYES
Another great movement that relies on the chest rather than incorporating the triceps. Be sure to keep the elbows slightly bent to remove stress off the elbow. This exercise is excellent for working the chest from the sternum to the outer portion.
Other tips:
make sure you are using good technique. . . lower the bar at a steady, but slower pace, then explode to the top position. to keep the pectoral muscle constantly working DO NOT lockout at the top position. Keep constant stress on the muscle.
THE DONT'S
- letting bar bounce of chest
- arching back and raising ass of seat
- allow your feet to become unattached to the floor
DO
- always warmup properly
- stretch chest between sets
To me it sounds like you are a victim of the bench press blues. Try switching things up.
I wish you luck!
Also, make sure your diet and rest is under check.
You have absolutely no incline work in your routine. People tend to forget, that the bench press is excellent for building strength, but not the best at building a complete chest. Also, the thickest portion of the chest is the upper chest area near the pec-delt tie in and armpit area. Lets try and change things up a little bit. I personally recommend that you purge all of these exercises listed above and try something new. Here is a great routine that can give you some success:
CHEST
1. Incline Barbell Presses - 3 warmup sets 10-5-3, then 2 building sets @ 5-8 reps
2. Weighted Dips - 2 x 8-10
3. Dumbbell Flyes - 2 x 8-10
Here is how you would prepare for your incline set. Lets say you are able to use 225lbs for 6 or 7 reps. To get there, you need to get the blood flowing in the working muscles. Here is how I recommend that you prepare:
INCLINE BARBELL PRESSES
warmup sets:
1 set @ 135lbs x 10 reps
1 set @ 185lbs x 5 reps
1 set @ 205lbs x 3 reps
nothing is to failure, but this method allows you to gradually progress so you can get a feel for the weights.
Building set:
225lbs x 5-8 reps for 2 sets. . .devote all your energy and effort into these two sets.
Inclines target the entire chest, but primary stress is placed on the clavicle region and the pec-delt area. If you perform these correctly I guarantee that you will see your chest rise like a loaf of bread
DIPS
Are excellent for working every angle of the chest. . especially targets the outer and lower portion.
FLYES
Another great movement that relies on the chest rather than incorporating the triceps. Be sure to keep the elbows slightly bent to remove stress off the elbow. This exercise is excellent for working the chest from the sternum to the outer portion.
Other tips:
make sure you are using good technique. . . lower the bar at a steady, but slower pace, then explode to the top position. to keep the pectoral muscle constantly working DO NOT lockout at the top position. Keep constant stress on the muscle.
THE DONT'S
- letting bar bounce of chest
- arching back and raising ass of seat
- allow your feet to become unattached to the floor
DO
- always warmup properly
- stretch chest between sets
To me it sounds like you are a victim of the bench press blues. Try switching things up.
I wish you luck!
Also, make sure your diet and rest is under check.
pwr_machine
New member
Your grip width may also be a factor. I see alot of close grip bench pressers under the impression that they are actually performing bench press. Keep that in mind as you brainstorm ideas that may help bring out your chest.
Emphasizing incline presses is a good idea. Grip width can't hurt either.
However, I think the crux of this is diet.
STP himself says that he's making strength, but not size, gains. He also notes that his diet is based on "good old home cooking." To me, that says, "I'm not eating tons of small meals and very high protein."
The solution is therefore a matter of diet first, exercise selection/performance second. STP, bro!, start eating more protein. Home cooking is fine--good even, since it's not had an adverse effect on your bodyfat--but you've GOT to pound down that protein every couple of hours. You know this to be true, deep down...just cultivate the same discipline you exercise (haha) inside of the gym, outside; every 2-3 hours, drink a protein shake or eat a bar. If you aren't gaining weight as your strength increases markedly with the 5x5, then you need to eat MORE.
Small, very frequent meals with lots of protein. If you're doing 200g/pro now, shoot for 350. If you're doing 300g, go for 400. As I've said before, consistency is the key.
While you're doing that, I also recommend you pay special attention to how you perform each pec movement. I used to like bench presses, but I agree with LS--inclines are generally superior. As Louden said, do NOT bounce the bar off your chest.
Also, I don't know how frequently you're doing the 5x5, but I dunno that you should necessarily change your primary movement every two weeks. That idea actually has some merits, but to put on some serious size, you'll have to make some pretty mad strength gains to boot...you can only do that if you're able to do a particular movement as frequent as possible.
That said, perhaps you'd benefit more from a somewhat different routine? DC training (read the training sticky) lets you hit pecs 3x every two weeks, and it's fantastic for strength and size gains.
Enough intelligent, experienced bodybuilders have touted 5x5 that I trust it's very worthwhile, so don't get me wrong...but since it sounds like pec growth is a priority for you, don't feel that you're stuck doing 5x5 if it's not yielding the growth you desire.
However, I think the crux of this is diet.
STP himself says that he's making strength, but not size, gains. He also notes that his diet is based on "good old home cooking." To me, that says, "I'm not eating tons of small meals and very high protein."
The solution is therefore a matter of diet first, exercise selection/performance second. STP, bro!, start eating more protein. Home cooking is fine--good even, since it's not had an adverse effect on your bodyfat--but you've GOT to pound down that protein every couple of hours. You know this to be true, deep down...just cultivate the same discipline you exercise (haha) inside of the gym, outside; every 2-3 hours, drink a protein shake or eat a bar. If you aren't gaining weight as your strength increases markedly with the 5x5, then you need to eat MORE.
Small, very frequent meals with lots of protein. If you're doing 200g/pro now, shoot for 350. If you're doing 300g, go for 400. As I've said before, consistency is the key.
While you're doing that, I also recommend you pay special attention to how you perform each pec movement. I used to like bench presses, but I agree with LS--inclines are generally superior. As Louden said, do NOT bounce the bar off your chest.
Also, I don't know how frequently you're doing the 5x5, but I dunno that you should necessarily change your primary movement every two weeks. That idea actually has some merits, but to put on some serious size, you'll have to make some pretty mad strength gains to boot...you can only do that if you're able to do a particular movement as frequent as possible.
That said, perhaps you'd benefit more from a somewhat different routine? DC training (read the training sticky) lets you hit pecs 3x every two weeks, and it's fantastic for strength and size gains.
Enough intelligent, experienced bodybuilders have touted 5x5 that I trust it's very worthwhile, so don't get me wrong...but since it sounds like pec growth is a priority for you, don't feel that you're stuck doing 5x5 if it's not yielding the growth you desire.
JollyRogers
New member
You need to hit those Inclines bud, allot of meat can be added up there that the flat just dont cover.
Thank you all for your advice, I will defenitelly take it all into consideration. I will continue the 5X5 program for 3-4 more weeks since i've already been on it for 3 with the additional incline benck workouts, and if i am not satisfied with the resutls the DC program sounds like a great suggestion. As for my diet, I will take y'alls advice and bump it up to 3700 cal, and 1.2 g of protein/lb. I will keep you all informed of my progress. Once again thank you all for the advice.
D
Debaser
Guest
I disagree with a lot of trainees here that seem to think that incline presses are the holy grail of chest movements. Louden you said the thickest part of the chest is the pec/delt tie-in...well that's the biggest part of my pecs and I rarely do any incline work at all. Incline presses simply utilize the deltoids more than the chest. So I ask you, if he wants a bigger chest, why should he do more for his shoulders and less for his chest?
Here's where the problem lies: He's 6'1" 190. Do you really think incline presses will magically transform his chest into Arnold-like thickness? I'm willing to bet that if he put on 30 lbs of muscle, his chest would be pretty damn good whether he touched an incline or not.
Here's where the problem lies: He's 6'1" 190. Do you really think incline presses will magically transform his chest into Arnold-like thickness? I'm willing to bet that if he put on 30 lbs of muscle, his chest would be pretty damn good whether he touched an incline or not.
mr. sparkle
New member
Louden, great advice with the exercises and warm-up routine...couldn't have said it any better 
---Mr. S---
---Mr. S---
D
Debaser
Guest
Think of it this way, an overhead press is mostly a deltoid movement, and a regular bench press is mostly a pectoral movement (comparitively). The more you raise the angle the more you're transferring load to the delts.
D
Deleted member 33117
Guest
Ditto on the pullovers and inclines. Pullovers when I first started training did wonders for thickening my chest. Also, you may wish to change your style of bench pressing. Try keeping your delts pressed down towards the floor, and get a slow negative and try to feel yoru pecs stretching at the bottom of each rep if you seem to have problems developing your chest from benching.
D
Debaser
Guest
And I thought I had it all wrong when it came to muscle growth. Posing is the key.
tiger88 said:
arnold said a lot of stuff...........a lot of it was false. to me posing is only good for finishing touches when your getting ready to step on stage. posing an hour a day is not a bad idea for 4 weeks before a contest. but interms of muscle growth. heavy compound work fueled by large amounts of food and rest will make the chest grow.
X
c3bodybuilding
New member
Let's not unleash smack talk on how Arnold trained. I bought his autobiography that he wrote around 77, and he doesn't recommend half the crap you see 'him' talk about today in mags. The routine he recommended is basically working each body part twice a week, training 4 days a week (a mon/tues and thurs/fri) type split, with the weekend off. It was something like bench for chest, squats and lying leg curl for legs, chins and rows for back, barbell curl for biceps and overhead barbell ext. or dips for triceps, standing milt press for delts. 3-4 sets each, using a pyramid method. So basically just doing one work set each. He says you need to stick to the compound movements, and focus on adding small amounts of weight to the bar each week.
Hmmm, sounds a lot like DC, dual factor, HST, etc. He also recommends stretching after training each part, and a very high protein and calorie diet. Sounds to me like the man DOES know what he is talking about.
As for the posing, he said he does this a 2-3 months after each workout before a comp., to give him greater control of the muscle, and be able to hold poses for long periods of time without cramping or fatigue. Also he said he 'believes' that it helps give the muscles a slight polished look just before comp.
I think over the years Weider, and all the people at those bs magazines make up a good portion of the routines they show in the magazines. Most pro's (old and new) don't train the way they show.
ps. The book was just put back into circulation. I recommend anyone to check it out. It's a chance to get an inside look at the real Arnold, before the movies, before the stardom.
Hmmm, sounds a lot like DC, dual factor, HST, etc. He also recommends stretching after training each part, and a very high protein and calorie diet. Sounds to me like the man DOES know what he is talking about.
As for the posing, he said he does this a 2-3 months after each workout before a comp., to give him greater control of the muscle, and be able to hold poses for long periods of time without cramping or fatigue. Also he said he 'believes' that it helps give the muscles a slight polished look just before comp.
I think over the years Weider, and all the people at those bs magazines make up a good portion of the routines they show in the magazines. Most pro's (old and new) don't train the way they show.
ps. The book was just put back into circulation. I recommend anyone to check it out. It's a chance to get an inside look at the real Arnold, before the movies, before the stardom.
c3bodybuilding
New member
As for the original posters question, I think it is your stats. At your height and weight, you will most likely not have a thick anything, no matter if you were 5% and ripped to shreds or 20% bodyfat. You simply need to focus on eating more. Drink lot's of whole milk, eat pb, yams, oatmeal, steaks, ground beef (drain the fat), chicken, whole eggs, throw in some icecream for good measure, etc.
For a routine, follow the basics, and focus on adding weight to the bar each week. If you squat 150 now, and in 2 years you squat 250lbs, you will have bigger legs. As long as you eat to go along with that.
Good luck, and keep with it. Stick to the basics for ALL bodyparts, keep adding the weight to the bar, and eat lots of quality food. You WILL grow.
For a routine, follow the basics, and focus on adding weight to the bar each week. If you squat 150 now, and in 2 years you squat 250lbs, you will have bigger legs. As long as you eat to go along with that.
Good luck, and keep with it. Stick to the basics for ALL bodyparts, keep adding the weight to the bar, and eat lots of quality food. You WILL grow.
