What's wrong with my chest?

[MaGilicuti]

Been working out for about 2 years and can't seem to get stronger on bench or any chest exercise. Butterflys have gotten better but that's really it. The rest of my body has gotten stronger but my chest is still crap.

I do flat bench, incline, butterflys and cross-over cables. I occassionally do dumbells on the bench exercises.

What am I doing wrong?

 

[Superfoot]

What is your set/rep scheme?

One of the best things you can do is vary your sets, reps, and excersizes to keep your muscles from becoming accustomed to one workout.

I would suggest doing most of your sets between 6 and 8 reps (struggling to get the last one up). Also, if you've hit a plateau, take a week off. When you get back try doing dumbells first for a few weeks. Also, take a good look at the rest of your workout (esp tris & shoulders). These will help you increase your bench but may slow your development if they are still recouperating when you have to bench.

That's about all I can say without knowing any more details.

 

[MaGilicuti]

Been really just doing 3 sets of 10. Would you suggest doing any other exercises? Decline or dips? Even push ups after butterflys?

 

[blood_drinker]

3 sets of 10?

Try flat bench 4 x (6-8 alternating reps)
Incline 4 x(6-8 alternating reps
Dumbell bench press (same as above)
Decline bench (same as above)

That should blast your chest much more than you currently are.

 

[Superfoot]

I forgot to mention...

There's no need to do BOTH cross-overs and flys. These are isolation excersises. Do one or even alternate between workouts.

For mass and power, you need to concentrate on compound movements.

 

[BigDogg]

Don't attempt to put striations in your chest until you have a chest. In other words, focus on building your chest first with pressing exercises, before you go into shaping exercises such as crossovers and flyes. also, both of these exercises are not required.. just one(as mentioned above)

 

[loutocool]

Dude not to sound rude but I hope the rest of your
work out is not as weak as your chest work out.
How hard to you lift, How long do you rest between sets. How focused are you. How is your form. All
these things will come in to play for strength.
Try this
monday
flat 4 sets 6-8 reps
incline dumbbells 4sets 4-6 reps
decline 3 sets 8-10 reps
dips 4 sets of 10 body weight until you can add
weight
Thursday
flat incline 4 sets 6-8 reps
flat dumbbells 4sets 4-6 reps
chest pull overs 3 sets 10 reps
dips same as above
Also rest 1.30 secs during each set.


"LIFT HARD STAY HARD"

 

[MaGilicuti]

i think the rest of my workout is pretty good. i saw results in everything overall. chest is just my weakest area. my form is good. i've been lifting for 2 years with a friend and your form has to get good after all that. it is a mystery to me why his chest and seems like everyone else's is improving.

i appreciate everyone's advice