Help: Chest won't grow!!

My chest won't grow. It has been about 43.5 inches for years now, and looks shit when shirtless. I do dips at 88kg bw + 35kg for 10 reps, and 45kg incline bench and I still barely have more chest than when I did bw calisthenics for 7 years.

I know people that did pressup challenges for fun and developed more chest than me. Is it like how some people have poor calf muscle growth, am I just doomed?
I see some guys like McGregor has shit ab-visibility, above his 145lbs weighins, and he has weird half-pecs, maybe I am the same?
I just wanted normal chest muscles, like two big plates on my chest.
>tl;dr
How do I grow a proper chest?

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  1. 3 weeks ago
    Anonymous

    Learn how to properly flat bench.

    Every moron who says they can't feel their chest on flat bench - does not know how to flat bench. Arching and keeping your sternum up is what keeps your chest involved.

    • 3 weeks ago
      Anonymous

      >Arching
      moron detected

      • 3 weeks ago
        Anonymous

        You keep your butt and upper back planted on the bench while giving your lower back a healthy, strong arch, it'll be off the bench about 2-3 inches. You pinch your shoulder blades together so that your chest opens up more and its easier to activate the pecs as opposed to using strictly arms. And then (You) stop being a moron who has no idea what she's talking about.

        • 3 weeks ago
          Anonymous

          Okay I'll try that, but not because you told me to.

      • 3 weeks ago
        Anonymous

        Arguing against putting your body in the proper angle/position to effectively work a muscle

        >morono detecto

  2. 3 weeks ago
    Anonymous

    try 3x/week and see if you recover, if not 2x.
    go to failure every set. 10-20 rep range.
    4 sets flat bench or machine chest press
    2 sets fly (any kind)
    best to do different variations.
    eat proteins.

  3. 3 weeks ago
    Anonymous

    What's your routine like? What about form?
    Maybe you should recheck your dips - perhaps you're doing more of a triceps dips now rather than a chest dips like you did in the past. Or maybe you're still used to your calisthenics habit and not slowing down the eccentric enough.
    Or perhaps, like the other anons said, you have to learn how to bench, and need more variety in general: barbell, dumbbells, chest press machines, fly machine, cable machine, etc... as well as more volume and frequency
    For example, my chest (push) days when I did a PPL routine roughly looked like this (I did arms and delts isolation on opposite days):
    Push day A
    1) Bench press 3x5-10 super set with concentration curls 3x7-12
    2) Standing BTN press ss w/ pinwheel curls 3x7-12
    3) DB incline (45 degree) bench 3x7-12 ss w/ str8 bar spider curls 3x7-12
    4) DB pullover 3x7-12 ss w/ face pull
    5) Abs and obliques, or forearms, or cardio
    Push day B
    1) Incline (30 degree) bench 3x5-10 ss w/ with incline curls 3x7-12
    2) DB Arnold press 3x7-12 ss w/ seated hammer curls 3x7-12
    3) Chest dips or decline press 3x7-12 ss w/ str8 bar preacher curls 3x7-12
    4) Machine chest fly 3x7-12 ss w/ reverse fly
    5) Abs and obliques, or forearms, or cardio

    • 3 weeks ago
      Anonymous

      Push routine:
      >Decline pressups + 36kg x8
      >clapping pressups +36kg x5
      >dips + 36kg x8
      >barbell pullovers 42kg x 8
      >incline bench 44kg x 12
      >maybe some dumbell shoulder side raises
      I do my dips leaning forward with supports (chairs) tiltled inwards so I concentrate on my chest, and my other exercises are mostly chest focused too.

      Why did you do so many curls on your push day?

      Learn how to properly flat bench.

      Every moron who says they can't feel their chest on flat bench - does not know how to flat bench. Arching and keeping your sternum up is what keeps your chest involved.

      try 3x/week and see if you recover, if not 2x.
      go to failure every set. 10-20 rep range.
      4 sets flat bench or machine chest press
      2 sets fly (any kind)
      best to do different variations.
      eat proteins.

      I don't go to the gym, can I do bench at homr with 44kg? I can crack out ridiculous reps with that if I lie flat. Any form tips?

      • 3 weeks ago
        Anonymous

        >Push routine
        The total weight you push is impressive, but what's the number of sets per exercise?
        The variety is ok, but as I see it, assuming the decline press-ups and incline bench are mostly upper pecs focused, it lacks a bit of lower pecs, the bigger part of your pecs. Why? Because a) the clapping press-ups do nothing for size (but you can keep it if you want the explosiveness), and b) the pullovers can and does hit the lower pecs, but not a lot, almost nothing when compare to horizontal pressing movements. So the most lower-pecs-centric movement you have is dips.
        For more pecs size, I recommend:
        1) Do your presses and dips and benches with a slow eccentric (the part of the movement where your pecs go from squeezed to stretched)
        2) Lower your bench on the incline bench to 30 degree or less, and do barrel press
        3) Get yourself a pair of gymnastic rings. From the look of it, it's time for more challenging variations of press ups (not the clapping one) and dips. Also it will unlock chest fly for your home gym.

        >Why did you do so many curls on your push day?
        Like I said: I did arms and delts isolation on opposite days. Why? So I can do super sets like I've described on the previous post, and therefore can squeeze in way more variety, volume and frequency (compounds also work a bit of your arms and delts, yes?). Also, I did Push-Leg-Pull and not the usual Push-Pull-Leg sequence. It's much more optimal than the vanilla classic PPL.

        • 3 weeks ago
          Anonymous

          3 sets per exercise usually. I do a kinda slow eccentric for my dips and stuff because I will collapse otherwise or lose form, especially since I use chairs to balance for my dips.
          I have gymnastics rings, but I don't wanna use them and unhook my pullup bar n have an accident lol
          Why not clapping, it does strength and power, no?

          • 3 weeks ago
            Anonymous

            > I do a kinda slow eccentric for my dips and stuff
            Yeah, but I mean like reaaally slow and controlled, like Mike Israetel's milking the eccentric level of slowness, plus a pause at the bottom (might have to use slightly lighter weight). Do it with your press-ups and benches too (except the clapping press-ups).
            >I don't wanna use them and unhook my pullup bar n have an accident lol
            What kind of pull up bar do you have, anon? If it's the door-mounted telescopic bar, just squeeze the bar in really tight (and maybe bolt it into your door frame), and place the straps on the non-spinning part of the bar.
            Otherwise, slow and controlled chest fly with just body weight can still do wonders. IMO you can replace your incline bench with it. You already have decline press-ups that hit your upper pecs, you already have dips for lower pecs, so just have a fly at the end to hit your entire pecs and finish them off.
            >Why not clapping, it does strength and power, no?
            What do you mean? Like I said: you can keep it if you want the explosiveness
            If you mean the "more challenging variations" part, I just meant that, well, you can't clap with rings, yea?

      • 3 weeks ago
        Anonymous

        >I don't go to the gym,
        not ideal
        >can I do bench at homr with 44kg? I can crack out ridiculous reps with that if I lie flat. Any form tips?
        If you can do more than 30 you need to buy more weight. If only chest work, do 6 sets 2-3x/week.

        Form:
        Grip width should be so when bar rests on body below breast region, your forearms are vertical.
        Lie down with bar about above mouth, feet in natural wide stance.
        Lift your upper body using the bar and shift it down a little, leaving your ass in one spot.
        Retract shoulders toward spine and arch back (Push chest out).
        Grab bar in lift positions.
        Push with your toes a little to add a little arch.
        Bar should be about above eyes now, do benching.

        • 3 weeks ago
          Anonymous

          P.S. Safeties are not optional, I would say even if you don't intend to go to failure, but if you do, you will definitely choke on a barbell given enough time.

      • 3 weeks ago
        Anonymous

        >incline bench 44kg
        bro this is way below average strength standards for men, you are really weak

  4. 3 weeks ago
    Anonymous

    my chest was like that too what solved it were partial reps but at the bottom, keep the chest stretch and under load

  5. 3 weeks ago
    Anonymous

    barbell doesn't work chest, it fricks it up at best lol

  6. 3 weeks ago
    Anonymous

    Wow... so this is the power... of calisthenics...

  7. 3 weeks ago
    Anonymous

    >. I do dips at 88kg bw + 35kg for 10 reps, and 45kg incline bench and I still barely have more chest than when I did bw calisthenics for 7 years.

    Why are you even asking this question, YOU NEED MORE WEIGHT AND MORE VOLUME! YOUR NUMBERS ARE LOW PUSSY NUMBERS!

    • 3 weeks ago
      Anonymous

      Apparently +35kg at my bw is pretty good tho, according to strength stats.
      Like I said, you see people gain more chest from pushup challenges or a year into lifting and have 14.5" arms, whereas my arms are over 16" and I have wide lats, so I'd expect some chest too.

      > I do a kinda slow eccentric for my dips and stuff
      Yeah, but I mean like reaaally slow and controlled, like Mike Israetel's milking the eccentric level of slowness, plus a pause at the bottom (might have to use slightly lighter weight). Do it with your press-ups and benches too (except the clapping press-ups).
      >I don't wanna use them and unhook my pullup bar n have an accident lol
      What kind of pull up bar do you have, anon? If it's the door-mounted telescopic bar, just squeeze the bar in really tight (and maybe bolt it into your door frame), and place the straps on the non-spinning part of the bar.
      Otherwise, slow and controlled chest fly with just body weight can still do wonders. IMO you can replace your incline bench with it. You already have decline press-ups that hit your upper pecs, you already have dips for lower pecs, so just have a fly at the end to hit your entire pecs and finish them off.
      >Why not clapping, it does strength and power, no?
      What do you mean? Like I said: you can keep it if you want the explosiveness
      If you mean the "more challenging variations" part, I just meant that, well, you can't clap with rings, yea?

      My pullup bar is the one you hook onto the door frame, so it can come loose if used incorrectly.
      I could try and incorp the rings again, it's juer hard when you don't have the proper space for it.

      >I don't go to the gym,
      not ideal
      >can I do bench at homr with 44kg? I can crack out ridiculous reps with that if I lie flat. Any form tips?
      If you can do more than 30 you need to buy more weight. If only chest work, do 6 sets 2-3x/week.

      Form:
      Grip width should be so when bar rests on body below breast region, your forearms are vertical.
      Lie down with bar about above mouth, feet in natural wide stance.
      Lift your upper body using the bar and shift it down a little, leaving your ass in one spot.
      Retract shoulders toward spine and arch back (Push chest out).
      Grab bar in lift positions.
      Push with your toes a little to add a little arch.
      Bar should be about above eyes now, do benching.

      Ty, I will try this. I use a fixed 30kg old rusty barbel and then add one extra small plates that bring it to 45kg max, and that's all I have unfortunately lol
      >not ideal
      I know, but I have been doing home calis since I was 17, I'm now 30 and I just find it so much more comfortable to do sets between playing games with my pals, or watching them play or watching a film/tv, or have whatever music I want blasting.
      Today the gym looks fricking awful, full of arrogant twats, rammed with teenagers, thots trying to catch people looking at them for tiktok, people filming you and mocking you etc I only went to gyms for boxing, muay thai and mma, where you are part of a class and instructors usually humble wienery behaviour. I have General Anxiety Disorder and IBS, so I get anxious and need a toilet fast too.

      P.S. Safeties are not optional, I would say even if you don't intend to go to failure, but if you do, you will definitely choke on a barbell given enough time.

      I wouldn't go to max on my own, or go for a pr.

      • 3 weeks ago
        Anonymous

        >45kg max, and that's all I have unfortunately lol
        It's a shame you only have a few days food in your kitchen too, rest in peace brother. Or fricking buy more, find something that fits whatever bar you have ebay/used.

        • 3 weeks ago
          Anonymous

          I don't like spending money and I'm very apathetic, so I haven't bothered to buy any, plus I don't drive and most courier services slap on extra fees for the weight. It's a miracle I have stuck to workingout for 13 years.

          >I wouldn't go to max on my own, or go for a pr.
          >t. everyone who died benching, because they didn't think that rep was going to kill them
          Just use safeties.

          Is a bench with safeties expensive? I might be moving soon, stupidly, from my 4 bed with a garage to a shitty small rent in London, so I will have even less space and need things that I can put a way easily, plus my gf does art and will be likely filling our 1 bed poverty flat with canvasses.

          Flat bench is a meme, do incline bench and you will grow, or even better incline flys, i like to add some machine to finish it off, it gives me good pumps, just set it on lightweight and pump 20, 1min rest and cont till failure

          I do incline already, hoping to build my upper-chest but its done frick all. I can do 20 reps of a lower weight I spose.

          • 3 weeks ago
            Anonymous

            >I don't like spending money and I'm very apathetic
            Most of us don't but if we'd rather have something like muscles than money we do.
            >Is a bench with safeties expensive?
            Is facial reconstructive surgery? Are funerals? Honestly I don't know but if I lifted at home and had an old bench without them I would build some.

            • 3 weeks ago
              Anonymous

              Ah ok, fair enough. I have always worked out in my hallway or bedroom in the various houses I've lived in, so I've always kept fit and not had to rely on a gym or spend money, but goddamn is it tedious sometimes tryna find areas to workout in.

              I literally use two diningroom chairs, that wobble and tip sometimes, when supporting my combined 123kg weight when doing dips. Apathy is my middle name.

      • 3 weeks ago
        Anonymous

        >I wouldn't go to max on my own, or go for a pr.
        >t. everyone who died benching, because they didn't think that rep was going to kill them
        Just use safeties.

  8. 3 weeks ago
    Anonymous

    Flat bench is a meme, do incline bench and you will grow, or even better incline flys, i like to add some machine to finish it off, it gives me good pumps, just set it on lightweight and pump 20, 1min rest and cont till failure

  9. 3 weeks ago
    Anonymous

    45kgx10 incline press? Try 80kgx10.....
    What will a motherfricker do to avoid benching 100kgx10/220

    By the time you get your flat bench to 80x10, you'll have some chest

    • 3 weeks ago
      Anonymous

      I just never had access to a bench, plus I enjoy calisthenics and engaging more muscles into my movements. I used to do boxing and the guys who did 'pure' gym weights and routines would gas out faster and struggled to move their bodies in unison.

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