Chest growth recommendations?

Shoulders and arms have been growing but chest just seems to refuse to grow. Stop flat barbell benching because of a big plateau and switched out to incline dumbell press, dips and fly variations but no significant growth has happened yet.

  1. 5 months ago
    Anonymous

    *Stopped

    My bad

  2. 5 months ago
    Anonymous

    >Stop flat barbell benching because of a big plateau
    Did you break it? If you not then you know why your chest aint growing most likely

    • 5 months ago
      Anonymous

      I'll switch back to it in a few months probably, but I don't think it's a good idea to start flat benching again. I hit 80kg for 5 reps half a year into benching and doing pushups at home and I didn't break past it even with an entire year of lifting at an actual gym. To be fair, I lost a good chunk of weight during that time, but I gained strength in every single other exercise during that time frame excpt for the flat barbell bench, no matter how I approached my programming or how often I went to failure and beyond. So I'm doing other exercises for now.

      • 5 months ago
        Anonymous

        Alright. I think that is a programming issue and when you get your bench moving up again you will see your chest grow. You say you went to failure and beyond failure but that is not good training, instead try the opposite to decrease the intensity and a little and do more volume.

  3. 5 months ago
    Anonymous

    Dips and push-ups and variations of push-ups such as deckhand, and the cocked pushup

    • 5 months ago
      Anonymous

      >deckhand
      >cocked
      What the fuck are you talking about
      Also, pushups are stupid easy, sets of 40+ are just boring and I doubt they have much of a hypertrophic value. Already doing dips btw.

      • 5 months ago
        Anonymous

        What the fuck did you just say about me you moron?

      • 5 months ago
        Anonymous

        Go diamond, then plyometric, then single hand.

  4. 5 months ago
    Anonymous

    you have to drop the weight and do higher reps. It’s likely that you’re letting your shoulders and triceps take over the exercise. I have the same problem massively. It’s not that your form is necessarily terrible but if you’re shoulder dominant they just eat all your chest gains. Take it a step back and really focus on figuring out the contraction like it’s your first day in the gym. I found it easiest with adjustable cable crossovers cause you can easily step by step until
    You find what works for your anatomy. Make sure you’re sticking your chest out during chest exercises. I recommend single arm cable crossovers at varied heights until you find what works for you THEN focus on adding weight

    • 5 months ago
      Anonymous

      I've started with high rep sets of 10-20 and I wanted to work my way back up to heavier sets but no progress is happening even in those rep ranges. Even with deloads and slow starts back from lighter weights, nothing has changed. Dumbell presses feel AMAZING but I'm not sure that exercise alone is gonna help me, especially considering that my shoulders might be a bigger contributor than my chest at it.

      What the fuck did you just say about me you moron?

      I told you to eat a dick you stupid gay.

      Alright. I think that is a programming issue and when you get your bench moving up again you will see your chest grow. You say you went to failure and beyond failure but that is not good training, instead try the opposite to decrease the intensity and a little and do more volume.

      Will attempt, thanks.

      • 5 months ago
        Anonymous

        do you actually track your macros or do you just eat what you feel like? You are either
        >letting other muscles take the load unintentionally
        >not eating enough
        >not doing enough volume
        >not enough intensity
        So basically it’s down to form check, diet check and tracking workouts. You need to do more every week to grow even if it’s one rep. But kind of those extra reps will make a difference if they fall on your shoulders. That’s why I’d recommend dropping weight or more focused isolations like one arm crossovers. Give it a go

        • 5 months ago
          Anonymous

          *none of those extra reps will make a difference if-

        • 5 months ago
          Anonymous

          >macros
          >eating enough
          Yes, track them religiously since I've started. Currently eating 3k to 3.5k cal a day with a minimum of 160g of protein. Rest is mostly carbs.
          >letting other muscles take the load unintentionally
          Maybe, but my chest BURNS after bench press sets, plus my form looks pretty decent, even got complimented by a dude that benches 120+kg
          >volume
          9-13 sets of chest per week, average around 11. Don't like doing more coz it takes a while to recover, feels super sore the next 1-2 days after flat benching.
          >intensity
          Currently doing RPE 8-9 sets for the most part but back when I used to flat bench, I almost exclusively only did RPE 9-10, unless I was building back up, then I'd go with 6 and work my way back up to 10 or failure with a spotter.
          >even if one rep
          I've been stuck at 5 reps with 80kg for almost a year, nothing's changed, not a single extra rep :/

          I pray your barbell is extra slippery OP, I hope you run out of gas 50000 meters from a gas station. And I hope your laundry always comes out stinky, and you never progress beyond 0.5 plates. You are gay, a homosexual child of sodom with no respect for your elders. Again I ask what the fuck did you say about me you moron?

          You sound like a closet gay. You mind if I dick you down?

          • 5 months ago
            Anonymous

            If you’re being legit then it’s simply a case of genetics. You’re gonna have to work longer to see gains and when you do they might not be as nice. Best you can do is gain as much as you can then cut

        • 5 months ago
          Anonymous

          Dude,are you american?
          Bone structure does nothing with eating disorders which you call heathy at every size in that shithole.
          Pull-over works for only the white europeans .Why ? Because we are not lazy,we actually do.

      • 5 months ago
        Anonymous

        I pray your barbell is extra slippery OP, I hope you run out of gas 50000 meters from a gas station. And I hope your laundry always comes out stinky, and you never progress beyond 0.5 plates. You are gay, a homosexual child of sodom with no respect for your elders. Again I ask what the fuck did you say about me you moron?

  5. 5 months ago
    Anonymous

    your chest looks completely normal and proportionate to your body.
    you have fatceps and your are flexing them. shoulders are usually too very low bodyfat and muscle/bone showing up.

    • 5 months ago
      Anonymous

      Eh, not really. My chest really is pretty tiny in comparison, I think the pic is just not too great at displaying that. Also
      >fatceps
      Fuck you, I'm still lean.

      Go diamond, then plyometric, then single hand.

      >diamond
      That's a tricep exercise you dumb fuck

  6. 5 months ago
    Anonymous

    pull-over
    very old,classic
    nobody does nowadays

    • 5 months ago
      Anonymous

      ... a lat exercise?

      take hrt lol

      ???

  7. 5 months ago
    Anonymous

    take hrt lol

  8. 5 months ago
    Anonymous

    I can't say whether or not it actually leads to more size than other alternatives, but I definitely feel like I get the best chest pump from various cable machine exercises.

    • 5 months ago
      Anonymous

      Will try

      You're probably just training bad and not eating. Also anything higher than 15 degrees on the bench is all front delt.

      Bullshit, EMG activation of upper fibers is highest at 30-45 degrees

  9. 5 months ago
    Anonymous

    You're probably just training bad and not eating. Also anything higher than 15 degrees on the bench is all front delt.

  10. 5 months ago
    Anonymous

    >chest growth
    HRT and onions and sneed oil and used tampons

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