Help build my chest!

[kingkrs]

try doing 10 sets of 10 for two or three weeks.

Use 70% of your 1RM and rest only 90 seconds between sets. Use a watch for this as it is really easy to cheat in the later sets. If you get all 10 by 10 then the weight was too light. You should not be able to get all 10x10. You should end up somewhere around 7 or 8 sets of ten with the last sets being around 8 or 9 reps. DO NOT DO FORCED REPS!! Just do what you can, and never start a rep that you can't finish by yourself.

This routine is the only chest exercise that will need to be done. If you do other movements on this day, you will risk overtraining. Believe me, you will be tired and sore afterwards, and your body will adapt by getting bigger!

Try it for a couple workouts, then switch back to the 5x5 routine to keep your strength. This should help you out.

 

[JKurz1]

I train chest 2x a week.........1 DBELL, 1 BARBELL
BENCH - 5 SETS 4-6
INCLINE BENCH - 5 SETS 8-10
DECLINE - 3 SETS - 12-15 REPS

 

[TheKing03]

Dips helped me build my chest a lot when it was stubborn

 

[GOLUAN]

Thanks Guys!

 

[vin01]

Weighted dips, they pack on mass (not really the inner chest tho)

 

[letsrun4it]

This is a really weird idea to some but my chest is the biggest part on me and this is what I do:

I work out my chest every 3 days for 4 weeks when I hit a plateau. I only do 1 exercise each time but I do usually 20 sets or so of it. I do like 20x 1 or 2 reps each at incline dumbell press and thats it for chest. Or 20x2 bench press.

Basically lifting hella heavy and only hitting it from 1 angle at a time.

Last time I did this I took my bench press up 25 pounds over 4 weeks.

 

[vin01]

Letsrun4it- just curious.. how long would a typical chest workout last for you.. 20 sets of singles..? I'd bet if you were using 75%+ of you max for 20 sets, with rest, you'd be there for quite a while no?

My chest is the biggest too (well proportionally speaking) but I attribute that to doing 500 pushups a day when I was a kid. Oh, and maybe genetics.

 

[rick_hfh]

I have a hard time developing my chest too. I have good tri's and shoulders but my chest doesn't like to grow. I think doing decline has done more for my chest than bench press. I feel a more powerful contraction and get a better pump.
I feel a lot of work in my tris while pressing so i moved my grip wider. I experimented with not locking out to keep constant tension on the chest and felt a differance.
I got pissed at my chest the last bulking phase and hit it with every intensity principle I could thinnk of, rest pause, drop sets, giant sets and my fav pre exhaust. I started really focusing on the muscle and flexing at the end of each rep. I slowed down the tempo of each rep and worked on the mind muscle link. It has responded well. Give it a shot and let us know.