Small chest big bench

[pman]

Heya guys I'm fairly frustrated and pissed about my chest size and hoping for a little bit of help here.

I do a mix of 5x5, 2x6 (with the idea of getting up to 4x6), and 8x3's. That is my usual workouts and I change every month to go from one thing to another, the only ones I stay on a bit longer is the 2x6 because my str has to go up before I change it up.

Now I am a 200lb 14%ish bf guy with 17.5 inch arms and a 33 waist. Now whats messed up is I only have a damn 42 inch chest. Considering that I bench 220 for 8 reps, I would imagine my chest should be alot bigger then it is.

My basic chest routine:
Bench
incline bench
incline barbell

when I do 8x3 I do
Incline bench
incline barbell
cable crossovers (laying down on a bench)

Any ideas why my fuggin chest isn't responding in size?? the str is going up just fine but the size just will not friggin budge. Whats aggrivating is back when I used to workout (before a 2 year break) my best asset was my chest.....

thanks

 

[Luciano_]

Just bumping this.
I am getting some gains doing dbs press, flat and incline, flyes and crossovers. Benching is groovy but I have reed many times here that is not the best exercise to develop bigger chest, is a very complete exercise though.

Anyway, lets hear the big guys, surely they will give you good advices.

 

[JeSt3r]

Bump..ive heard Incline is the best from a few....i throw declines in to at the end ...seeing decent results

 

[Tom Treutlein]

My chest seemed to really stand out once I started incline pressing.

 

[InTraining]

Flat bench is not the best exercise for pecs....good for tris and front delts..yes

Try to prioritize inclines and dips and see what happens.

 

[Clean]

inclines and dips, incline flies

 

[cwick0]

Heya guys I'm fairly frustrated and pissed about my chest size and hoping for a little bit of help here.

I do a mix of 5x5, 2x6 (with the idea of getting up to 4x6), and 8x3's. That is my usual workouts and I change every month to go from one thing to another, the only ones I stay on a bit longer is the 2x6 because my str has to go up before I change it up.

Now I am a 200lb 14%ish bf guy with 17.5 inch arms and a 33 waist. Now whats messed up is I only have a damn 42 inch chest. Considering that I bench 220 for 8 reps, I would imagine my chest should be alot bigger then it is.

My basic chest routine:
Bench
incline bench
incline barbell : Do incline barbell or dbs, not both on same day.

when I do 8x3 I do
Incline bench: BARBELL or DBs
incline barbell: FLAT BARBELL
cable crossovers (laying down on a bench) CAN DO STANDING TOO


I like 3 sets of 10 reps at the same weight a lot. I gained several inches from that.

 

[punch]

Flat/Incline/Flyes/Dips


YOUR MUSCLES ARE 3 DIMENSIONAL.....TRAIN THEM AS SUCH!!!!!!!

 

[cwick0]

problem with dips is that too many people do them improperly and dont hit their pecs like they should.

 

[InTraining]

problem with dips is that too many people do them improperly and dont hit their pecs like they should.

You mean not leaning forward...too little ROM?

I tried to do dips again recently but I have a nagging pain in the sternal area when doing them....