My chest sucks compared to the rest of my body. Can somone suggest a routine that wi

[Balls of Steel]

My chest is so far behind my other parts it is rediculous.

Here was my old chest routine

dec db press 3x6-8
flys 2x6-8


here is what i have been doning for 2 weeks (its not helping)

Incline DB press 3x6-8
flys 2x6-8
dips 2x6-8

I workout at home alone most of the time, hence the reason I use dbs. It would be inconvient for me to use the wieght room at school, but If I have to start using the bb, I guess I will.

Any suggestions? Ill do anything. Diet is good, my only probelm is lack of sleep, which I am still working on. Please help, I have been lifting for 4 months BTW.

Thanks

 

[gymtime]

Balls, I'd go ahead and add another chest press in there, flat or decline, dbs are fine. That'll push you up to ten sets total, but I think it will help.

 

[needsize]

I find heavy sets of 5 reps on the flat bench build mass for my chest, but I also do incline pressing and flyes with dumbells

 

[Ingram]

Heavy flat bench press - Use DB's or a BB it's up to you.
Incline - again, DB's/BB
Flys - Just some sort of flys or even a pec dec.
Push-ups - It sounds gay but try burning out with them 1-2 sets till fail. This will give you a great pump.

 

[dafairdafair]

Heavy Bench

I have the size and am suffering from some joint injuries. I am really lacking BIG numbers on my flat. Would like to find a routine to bring it up over 300. any suggestions.?

 

[needsize]

If you're going for a big bench make sure your doing exercises to make your tri's strong for the drive, ie, heavy weighted dip, close grip bench, whenever I take these out of my routine my bench always drops

 

[Ingram]

Re: Heavy Bench

I have the size and am suffering from some joint injuries. I am really lacking BIG numbers on my flat. Would like to find a routine to bring it up over 300. any suggestions.?

Try doing heavy flat DB's presses for a couple of months. When you go back to a BB press you will be able to lift more. This is what got me into the 3 plate club.

 

[ISN_Man]

In my opinion, decline movements are a waste of time. The lower portion of the pec developes must easier than the upper portion. Now, unless you want an over developed lower region, I'd consider giving up the declines. Doing flat movements works the lower region just fine, so there's no need to go to declines.
I'd suggest doing an incline movement, followed by a flat movement, and finish up with incline flys. No with this routine, you're able to switch between dumbbells and barbells to keep the routine fresh, not to mention, after enough weeks of starting with an incline, you can just reverse the routine and go to a flat, incline, flat flys routine.
In my opinion, these exercises are the most effective out there to build a big chest. I haven't found a person yet that hasn't made great gains on that sort of routine. Give it a shot. You won't be wasting your time.