Chest workout for a pancake chest

[LongTimeR]

I'm one of these no chest dudes. Nothing I do makes it grow, looking kind of out of proportion to the rest of me. Legs are big (cyclist), arms are big (grow fine), back is good size, but the chest is flat as a pancake, I mean no shelf nothing except some definition at the middle. Any great exercises to really blast some chest growth? I do all of the standard, barbell and dumbell flat/incline/decline press lifts. Give me some hints from you all big chest dudes.

Thanks,
LT

 

[Vortexx]

a helluva LOT of sets with low-medium reps

session 1
6 * 6 decline dumbell press
6 * 6 incline dumbellpress
6 * 8 incline dumbellpress
6 * 8 decline dumbellpress

session 2
6 * 6 incline dumbellpress
6 * 6 decline dumbell press
6 * 8 decline dumbellpress
6 * 8 incline dumbellpress

session 3
6 * 6 flat benchpress
6 * 6 incline benchpress
6 * 8 incline benchpress
6 * 8 flat benchpress

session 4
6 * 6 incline benchpress
6 * 8 incline benchpress
6 * 6 flat benchpress
6 * 8 flat benchpress

REPEAT.

 

[DrBones]

session 1
6 * 6 decline dumbell press
6 * 6 incline dumbellpress
6 * 8 incline dumbellpress
6 * 8 decline dumbellpress

session 2
6 * 6 incline dumbellpress
6 * 6 decline dumbell press
6 * 8 decline dumbellpress
6 * 8 incline dumbellpress

session 3
6 * 6 flat benchpress
6 * 6 incline benchpress
6 * 8 incline benchpress
6 * 8 flat benchpress

session 4
6 * 6 incline benchpress
6 * 8 incline benchpress
6 * 6 flat benchpress
6 * 8 flat benchpress

REPEAT.

Your not serious are you? 24 sets for chest in one day? This will lead to overtraining VERY fast.

I had virtually no chest for years. Want to know when my chest started growing? When I started doing 10 sets or less 1 time per week. 10 sides being close to overdoing it.
Stick to Incline Bench/Dumbell bench, Flat Bench, and maybe one other accessory excercise like Pullovers or flies.

I'd do a 5x5 system for your main lift (preferably incline) then 2 sets of flat bench with 8-10 reps(either with barbell or dumbells) then do another 2 sets of pullovers or flys or something doing 8-10 reps. I like pullovers as it seems to build the clavical part of the chest..

My 2 pennies

 

[gymtime]

Your not serious are you? 24 sets for chest in one day? This will lead to overtraining VERY fast.

I had virtually no chest for years. Want to know when my chest started growing? When I started doing 10 sets or less 1 time per week. 10 sides being close to overdoing it.
Stick to Incline Bench/Dumbell bench, Flat Bench, and maybe one other accessory excercise like Pullovers or flies.

I'd do a 5x5 system for your main lift (preferably incline) then 2 sets of flat bench with 8-10 reps(either with barbell or dumbells) then do another 2 sets of pullovers or flys or something doing 8-10 reps. I like pullovers as it seems to build the clavical part of the chest..

My 2 pennies

Agreed. WAY more than is necessary.

Making muscles bigger and stronger is about lifting heavy, period. It's about challenging your muscles to do more than they currently are able, and then letting them adapt. It's not really about picking out one or two magic excercises.

Stick with the basics: bench and fly movements, bar as well as dbs. Pick a workout like the 5x5, but focus on lower reps (sets of 4-10) and higher weight. That's how your chest will grow. Not by doing 168 reps in one day.

 

[LongTimeR]

So guys you are saying that over the years it would have been better to have lifted heavier weights than to stay lower with higher reps. I can do on a squat rack almost a grand but can't do shit in chest, so I think I will be reducing the numbers and increasing the weights on my chest exercises and see what happens. Any other suggestions.

I will post in a month or so if the change in the routine makes a big difference.

 

[epimetheus]

Wow- You can squat nearly 1000lbs? Do you compete?


How can you squat so much and have a flat chest?

 

[Shades McCool]

Oh so you squat half a ton?

Shades

 

[LongTimeR]

Yep 11 plates on each side of the machine, not free bar, so its atleast 1000 when you include the bar on the machine. It was really kind of easy. Over a year period I challenged myself that the middle set would always be the amount of the prior leg days max and I just kept going up. Think I finished on my last juice around September two years ago and was doing 12 plates each side. Now I am only doing 8 plates but that's been natural for over a year and half. I am working every third leg day to attempt PR's natural but it takes a lot longer. I'll get there, but not wanting to shanghai my own thread, we are supposed to be talking about getting a bigger chest.

LT

 

[LongTimeR]

Oh and yes those were heels to ass squats even if it is on a machine.

LT

 

[LongTimeR]

Oh and yes those were heels to ass squats even if it is on a machine.

LT