My chest is too flat. I need mass.

[Jack Diesel]

I train my chest pretty hard in my opinion. I always take a day off between shoulders and chest so everything is fully rested. My chest workout is as follows

Incline press 12-10-8Machine(4 plates) barbell(2plates2quarters)

Flat dumbell press 12-10-8 (60-65-70) lbs

Incline flyes 12-10-8 (50-55-60)lbs

Pecdec machine- 12 10 8 (180-190-200)lbs

upper cable crosovers 12 10 8 (60,65,70)lbs

Lower cable crossovers 12-10-8 (55,60,65)lbs

Now if this doesn't seem like much weight to you just know that Im 5'10" and 170 lbs. Im not huge in any sense of the word, but im trying hard. I tried using heavier weights for less reps, but it just feels like im putting major stress on my arms and joints and i dont walk o9ut of the gym feelin like I had a good workout. So there it is. Im looking for solid advice. I want to look my best this summer and I need help. Thanx

 

[Jack Diesel]

Ahem. Thanx. you guys have been great.

Im here all week.

 

[kingsquat]

Your routine looks like a serious case of overtraining to me. Although, there are several on here that would disagree. IMO, you need to stick to heavy compound movements in the rep range of 6 to 8. Maybe finish yourself off afterwards with some cable crossovers or some DB flye's. Do 10 total sets max, go to absolute failure on each set.

 

[babyfaced monster]

too many machines and not enough free weights IMO. Keep it simple bro and have some patience.

I suggest

flat bb presses
incline db presses
db pullovers
and dips to failure

Also re-evaluate your diet, I'd personally rather miss a workout than a meal.

 

[XXX-Ray]

Flat bench presses 4 sets + warmup
Incline dumbell presses 3 sets
incline dumbell flyes 4 sets
dumbell pullovers 4 sets

Stop doing cable crossovers and pecdeck machine because these exercises have too much stress on your recovery.
stuart mcrobert has writen that in brawn, my chest was my weak point i used to do cable crossover too and my chest wasn't growing now i stoped doing them and started this routine my chest has improved a lot!.

Good luck

 

[Grantsdu]

I would definately add some flat bench to your workout. Thats mostly all I ever do and I have a huge chest.

 

[BodybuildingUniverse]

you could wear this shirt 24/7:

 

[Vortexx]

training 1 until 4

focus : EXPAND STRENGTH FLAT BENCHPRESS

4 * 5 flat bp (lower weight each set to complete same reps)

2 * 8 incline benchpress

2 * 8 incline dumbell press

2 * 8 flat dumbell press

finishing exercise, shoose one of the following:

- 2 * 10 dips
- 2 * 10 oullovers
- 2 * 10 flat flyes
- 2 * 10 dumbell flyes

-------------------------------------------------------------------------
training 5 until 8

focus : EXPAND SIZE FLAT BENCHPRESS

4 * 8 flat bp (lower weight each set to complete same reps)

2 * 10 incline benchpress

2 * 10 incline dumbell press

2 * 10 flat dumbell press

finishing exercise, shoose one of the following:

- 2 * 12 dips
- 2 * 12 oullovers
- 2 * 12 flat flyes
- 2 * 12 dumbell flyes

------------------------------------------------------------------
training 9 until 12

focus : EXPAND STRENGTH INCLINE BENCHPRESS

4 * 5 incline benchpress
(lower weight each set to complete same reps)

2 * 8 flat bp

2 * 8 incline dumbell press

2 * 8 flat dumbell press

finishing exercise, shoose one of the following:

- 2 * 10 dips
- 2 * 10 oullovers
- 2 * 10 flat flyes
- 2 * 10 dumbell flyes

-------------------------------------------------------------------------
training 13 until 16

focus : EXPAND SIZE INCLINE BENCHPRESS

4 * 8 incline benchpress
(lower weight each set to complete same reps)

2 * 10 flat bp

2 * 10 incline dumbell press

2 * 10 flat dumbell press

finishing exercise, shoose one of the following:

- 2 * 12 dips
- 2 * 12 oullovers
- 2 * 12 flat flyes
- 2 * 12 dumbell flyes


Do it all over again!

This flat out works because you focus on free weight compound movements, low reps with heavy barbells (strength) and very intense medium reps with the dumbells.

While training for size is said to be done best with 8-10 reps, it's BUILDING THE STRENGTH with the low (5) reps that ultimately will alllow you to do them 8 reps with insane weight!!!

Great tip i got from a guy at our gym, he does 2 * 10 reps medium grip pulldowns before he does benchpressing, This warms up the lats and the biceps (that greatly assist during benchpressing ) and helps fantastic for added torso stabillity and you just push more weight....

 

[The Dude]

Try this...worked great for me.

PecDec x 2 = target 20 reps on first set (if you get 20, then you can go up in wt.) SQUEEZE those pecs with this sucker.

Bench Press /Incline BP (alternate ea. wk.) = 4 sets = target 10,8,6,6 (make the last set a heavy drop set)

Incline DB /Flat DB (alternate ea. wk. opposite of BB press) = 4 sets = target 11,9,7,7 (make the last a heavy drop)

2 sets to finish whatever you like or want extra work on (i.e. Decline DB, target 10 on first; incline db @ 45 degree angle, machine press...whatever)

 

[HighIntensity]

tell me how your chest feels after this week, this is just the chest part of my workout...theres more pm me if you want the full workout for the days peace


Monday
BB bench press

warm up
4 sets 8,8,6,4 reps

Dcline DB
4 sets 8,8,6,4 reps

Close DB presses, both locked side by side with a press up
3 sets 8,8,8 reps

Pullovers
3 sets 12 reps

Dips to failure 2 sets


Wed
BB incline press
warmup
4 sets 8,8,8,4 reps

Db incline press
4 sets 8,8,8,4

BB negatives
2 sets 4 reps (go heavy)

balance board push ups 3 sets to failure


Sat.

Flys 3 sets 10 reps
Cables 3 sets 10 reps
dcline cables 3 sets 10 reps
Dips to Failure 2 sets