I have no Chest,I have no Chest

[Lord_Suston]

For chest size I would recommend Incline and DIP/Decline, too much rotation of the humerus on Flat bench for my taste but a good secondary excercise.

I would say for size it really has to do with cadence, by going slower on the eccentric you can allow for more microtrauma; hence more growth physically.

For size gain related to strength I would train in the 4-6 rep range and then pund out some other excercises in the 8-12 range to hit other fiber types and increase time under load.

Like any other training method you need to look at your form, are you hand in too close, working your tris too much, do you arch, drop, bounce the weight??? is your diet on par? Do you squat or Deadlift??? Overhead press all these things together will help you get to your goals

 

[Thrower87]

Wide grip everything you do and always elbow out. Try medium/wide gip pushups, elbows out with heavy weight in a back pack. I have just started it and I'm doing 75 15 times. It really works. I'm thinking of bring down the reps and up the weight in a little bit. Dips work too the same. Another interesting way is to do close grip chins while flexing the pecs together hard. Builds the inner and outer pecs.

 

[Thrower87]

Wide grip everything you do and always elbow out. Try medium/wide gip pushups, elbows out with heavy weight in a back pack. I have just started it and I'm doing 75 15 times. It really works. I'm thinking of bring down the reps and up the weight in a little bit. Dips work too the same. Another interesting way is to do close grip chins while flexing the pecs together hard. Builds the inner and outer pecs.