Full Chest Developement

[Androlanator]

Chest strength is good for me on bench flat, incline, and decline but the form of the muscles are not totally proportioned will it come with more mass to the chest or certain excercises help it form. It seems like the (middle) or my inner chest area is lacking developement what can help put this up to par.

Advice needed thanx

 

[sk*]

A lot of it is genetics. Try cable crossovers though as they isolate the inner chest more so than compound exercises.

-sk

 

[SofaGeorge]

Flat bench is probably the worst exercise I know of for developing chest... and most guys make it the core of their chest routine.

If you want a massive chest... do dips with weight in correct form.

 

[jubei]

Bench press, contrary to popular belief is a great chest exercise, however it is best used after pre-exhausting the muscles. If you are doing 4 exercises for chest start with flyes, then go to dips. Really try to kill your chest on these first 2 exercises so that when you get to bench press or incline press (both compound movements) your chest will give out before your triceps/shoulders.

 

[pitbullstl]

Flat bench is probably the worst exercise I know of for developing chest... and most guys make it the core of their chest routine.

If you want a massive chest... do dips with weight in correct form.

How true....and can lead to serious shoulder problems if you go heavy all the time......here is what works for me and most everyone I tell.......4 heavy sets of either incline barbell or dumbells, heavy flat or incline flyes (alternate), deep ass stretching dips.....and if you feel the need a finishing movement like cables...but honsetly...you want to build mass first.....before bodybuilding I was a powerlifter...with a 585 lb bench @ 237.....(my chest looked like shit) and I still have shoulder problems....I am now 279...@ 11% right now.....no flat bench and my chest is finally where I want it to be.......godd luck

 

[Mr.Holland]

My chest is underdeveloped as well...
Recently i started with dumbell presses instead of benchpresses. I concentrate on the negative part of the exercise. At the top i flex my muscles very hard. I also do very heavy flyes, in strict form. I stretch deep at the lowest point of the movement..
I dont count the reps.. just go till absolute failure. Total od sets for chest workout is min.6 - max. 8.

Those two exercises do miracles for me lately..
Try it.. maybe it will work for you too..


if nothing works.. than try some high androgenics for 16 straight weeks with no anti-e. You will get some tits for sure

 

[Mavy]

I agree, flat bench just doesnt do it. Even by putting a slight incline in your bench, even if its just 15 degrees say, you will be working your pecs much more.

 

[TheOak84]

fuck ya, weighted dips have rounded me chest within 8-10 weeks. all i do is 3x8, (bw, 45, 85) then 1x8 (85) follow that up by 1 set till failure with my body weight... for sure.

 

[Lee]

i always do incline db first. best chest developer next to dips.

 

[Backlash]

Hmmm. I just started a 5x5 and I was doing 5x5 flat bench, 2x8 incline dbs, and 2x8 incline flies. Now it sounds like I should switch this to 5x5 incline bench, 2x8 dips, and 2x8 incline flies maybe? What would be the best 5x5 chest day?