Bigger chest

[Getbig11]

Ive been lifting for about 5 years now and ive always had a problem with my chest. Ive basically tried every chest routine there is. From what i hear flat barbell bench press really isnt that great for trying to put mass on your chest. My lower chest is really what i need to work on. If you guys could give me any tips on putting mass on my chest please let me know. Also any good workouts to help build my lower chest up a lot. Thank you

 

[brownbrown]

Dips and a good rotation of days.
Do your triceps get tired before your chest?

Try the 5x5 program .

 

[the_alcatraz]

I find that when your overall size gets bigger, your chest gets bigger...but also, do lots of dumbbell presses, mostly inclines and flat....forget about the decline for now...

 

[2gain]

I'm the same. I found that I lowered my weight changed my form and I'm getting a lot more out of my chest now. I think I was holding my grip to high for years. Weighted dips keeping your chin down and feeling the chest stretch out more. Everyone has there weak muscle that takes a lot more effort. I'm jus glade mine is chest not calves. If you find something helps you let me know.

 

[EZ_E]

I find that when your overall size gets bigger, your chest gets bigger...but also, do lots of dumbbell presses, mostly inclines and flat....forget about the decline for now...

+1, flat dumbell presses = very under-rated

~EZ

 

[Getbig11]

My chest gets tired before my triceps and thanks for the advice ill be sure tl try some new things out.

 

[the small soldier]

I had the same problem. I started doing chest TWICE a week and BOOM big time growth. DAY ONE is compound presses. Barbell incline. dumbell flat, one arm alternating dumbell incline. push up and heavy peck deck super set. all 5-8 reps and at least 3 sets

day two is mostly moderate weight isolation 3 sets of of dumbell incline flyes, peck deck and, cable cross overs. start with dips for 3 sets til failure then pick a weight you can do for 10-15 on the flyes, then do the same for pec deck. lastly do a 7x7 on the cable cross over. EAT BIG and watch chest grow.

 

[Youngncurious]

All about incline IMO. Incline flies, barbell, dumbbell etc..gives major thickness

 

[EZ_E]

I had the same problem. I started doing chest TWICE a week and BOOM big time growth. DAY ONE is compound presses. Barbell incline. dumbell flat, one arm alternating dumbell incline. push up and heavy peck deck super set. all 5-8 reps and at least 3 sets

day two is mostly moderate weight isolation 3 sets of of dumbell incline flyes, peck deck and, cable cross overs. start with dips for 3 sets til failure then pick a weight you can do for 10-15 on the flyes, then do the same for pec deck. lastly do a 7x7 on the cable cross over. EAT BIG and watch chest grow.

SS, do you hit any othe BP on either of these 2 days? And how many days in between chest workouts?

I used to train legs twice per week years ago when they were lagging, once they caught up I went back to 1x/week....now they're one of my strongest BP's

~EZ

 

[the small soldier]

SS, do you hit any othe BP on either of these 2 days? And how many days in between chest workouts?

I used to train legs twice per week years ago when they were lagging, once they caught up I went back to 1x/week....now they're one of my strongest BP's

~EZ

EXample:

today was back: focus strength and thickness
tomorrow will be chest, focus isolation and speed work on bench
wed will be legs, heavy squats 5x5
thursday will be cardio and rest
friday is back, focus width and biceps
saturday wil be chest heavy doubles for 12 sets
sunday will be legs, focus hamstrings and abs
monday will be rest

then i just keep roating the cycle. I'll do this for about 3-4 months and I'll do it through my cycle which im starting in may. After my cylcle I'll go back to standard 5x5 4 day split so my body can recover and still maintain strength and mass.