Need help with chest (pics)

[iggy]

5x5, bench 3 times a week. on wednesday do incline bench.
triples on friday.

 

[scotty too hotty]

It looks to me like you need a solid diet plan first, that alone would dramatically change your physique.

 

[dabuffguy]

Do you even focus on your pecs while doing a press, or is your mind more concentrated on your arms pushing the weight?

The subtle change of mental focus emphasized completely on the pectorals performing the movements will make a big difference. Muscle-mind connection.

 

[Pino75]

From What I can see on the Picks it looks like your Delts are one of your best Assets my Friend ! Your Delts are probably over powering your presses...I would try not extending on arms fully while pressing and focus more on squeezing your pecs....also try negatives / drop sets to shock the chest.....just my 2 cents....Good Luck !

 

[ExtraMile]

I think you need more overall muscle mass before you start nit-picking about any particular bodypart. Do the 5x5 routine that is in the training vault thread stickie at the top of the weight training forum here. Go to madcow's site and follow the linear program as it is laid out. Progressing in weights every week. Get stronger, get bigger. You could dial in yor diet too so you can gain muscle and lose a bit of fat at the same time. Read as much as you can here to learn about diet and training. Keep a logbook/journal of your training and your eating. Protein is your friend. 2 grams per lb. bodyweight to put on mass.

These in bold are things I was going to say, dont forget carbs either. Well yes 5x5 is a very good beginner program and can be used by even advanced lifters. I was going to reccomend this but I think you should try 5x5 first...

Flat BB Bench - work up to 2 sets 5 reps maximum weight
Incline DB 3 sets 10-12 reps
CloseGrip (shoulder width grip) Bench 2 sets 8 reps

Then on another day, shoulders maybe Weighted Dips making sure your chest takes the load not purely triceps 2 setx 6-8 reps.

Which ever routine you do just make sure your eating properly and the mass will come, simple as that.

 

[lockdownd7]

Do you even focus on your pecs while doing a press, or is your mind more concentrated on your arms pushing the weight?

The subtle change of mental focus emphasized completely on the pectorals performing the movements will make a big difference. Muscle-mind connection.

^^ Listen to this. ^^

You can worry about variables like how many sets, how many days per week, heavy vs. light, failure vs. not, etc. all day long, but if you aren't using the muscle you wish to grow it ain't gonna grow!