Tips for chest growth

I got into the gym about 4 months ago and have been going as consistent as possible. Didn't skip a single workout and I maintain a nice caloric surplus. Still skinny, but I gained a few kilos.

My chest is fairly puny, but it has been getting better a noticeable amount over the past months.

My chest routine is:
>4 sets of 12 diamond pushups with the chest lightly grazing the floor
>4 sets of 12 chest press reps on a machine
>4 sets of 12 dumbbell chest press (people at the gym don't really talk to each other, so I don't do barbell bench press without a spotter as I don't have a deathwish)
>4 sets of 12 incline bench dumbbell chest presses

I was wondering if somebody could point out the faults in my training and give me tips in accordance with my physique, as I am still a beginner at this. I am super sceptical of fitness influencers, since they always try to shove some product down my throat, so I want to ask normal people here.

>pic related

  1. 1 month ago

    This is literally you and your posture. Repent

    • 1 month ago

      Will do

  2. 1 month ago

    Instead of doing 4x12, increase the weight so you're doing 4x8, then work on doing more reps until you hit 12 again, then increase weight and go back down in reps.

    • 1 month ago

      I suppose it is time, I have been at 4x12 for about a month with the same weights

  3. 1 month ago

    >Your new routine is:
    >>Back & biceps (Stop fucking skipping)
    & triceps
    >>Legs (Stop fucking skipping)

    As for chest exercises, these 2 are the pinnacle if you're too pussy to look death in the eye under the barbell:
    >>4 sets of 10 (up the weights) dumbbell chest press
    >>4 sets of 10 (up the weights) incline (30deg) bench dumbbell chest presses
    warm up those shoulders beforehand

    fix that hunch by building back muscle

    • 1 month ago

      I have been ignoring the back and posture for way too long. I guess it is about time I address it. Thank you

    • 1 month ago

      why no shoulders?

  4. 1 month ago

    >My chest is fairly puny, but it has been getting better a noticeable amount over the past months
    you have already self-answered, retard, pectorals are your genetic stubborn point in terms of growth and might take you years to see a perceptibly respectable difference in size if you do not prioritize them with higher frequency, although your volume is good

  5. 1 month ago

    Fix your fucking posture.
    You're so hunched over and your shoulders are so internally rotated that your chest muscles are unable to function.
    Secondly, and don't take this the wrong way; but all of you is puny.
    You need to eat more protein brother.
    Don't pig out, but eat more lean and healthy food and you'll be in great shape slaying prime pussy before you know it.

    • 1 month ago

      I know I am skinny lol, it will come in time. But the posture comment is really something I needed. I gotta work on that. Thank you, man

      • 1 month ago

        if you need more incentive to work on your back and fix your shoulder remember this

        >those rolled shoulders will dominate your chest movements
        >stealing your chest gains
        >limiting your chest lifts
        >99% likely to cause shoulder injury when the chest load is heavy
        >shoulder pain will send you right back to where you started

        good luck and god speed anon

        • 1 month ago

          Nobody actually ever told me about my posture before posting on here. I am actually super grateful for posting here, because people don't lie to my face here. I'd rather face an ugly truth than a pretty lie. I am looking up ways to fix my posture as I am writing this.

          Thank you for the extra incentives. I really appreciate this

          • 1 month ago

            Killer mindset, you're going to make it. Godspeed.
            T. Poster of fp

  6. 1 month ago

    Embrace the flat chest aesthetic

  7. 1 month ago

    >so I don't do barbell bench press without a spotter as I don't have a deathwish)
    moron you can probably barely bench 1pl8 just do it without the collars. If you can't lift a weight, lay it back down on your chest and dump the bar. It's pretty safe up to at least 2pl8

  8. 1 month ago

    >>4 sets of 12 dumbbell chest press (people at the gym don't really talk to each other, so I don't do barbell bench press without a spotter as I don't have a deathwish)
    This is your problem. Pecs respond very well to adrenaline, and risk aversion/being a pussy makes them atrophy.


  9. 1 month ago

    Why not go to failure at least on your last set? Also how is your form

  10. 1 month ago

    >I don't do barbell bench press without a spotter as I don't have a deathwish
    You can use a squat rack for bench to avoid needing a spotter. Stick a mobile bench in there then adjust the safety bars upwards until they're just at the level you can bench without hitting them but will stop the bar bodying you if you fail a rep. Alternatively also practice your social skills and look for someone to trade bench spots with and maybe try making friends?

  11. 1 month ago

    do not listen to any overcompensatory gay criticizing you for not going 0 RIR on a bench without safety pins or a spotter, their compulsive risk exposure is propelled by insecurity and the needing for infantile self-affirmation
    also, dumbbell press is superior to barbell, the problem with the former stems from being strenuous to stabilize higher load while maintaining proper form
    your routine seems good, it's either form/nutrition/pushing yourself enough/rest or all

  12. 1 month ago

    As a general rule if an "influencer" i hate that word posts on tiktok they are roiding and useless
    for form its acceptable to just youtube search "[exercise] form" theres not gonna be grifters if thats all you stick to.
    You look pretty lean so you'll probably have to start eating more (only 1-200 surplus) if you want to gain muscle. The only people who recomp naturally are at a somewhat higher bf%.
    I'd recommend Jeff Nippard's shit on programming and general muscle building. He's a real fuckin normie so I don't like him but his content is good and pretty much /all you need/.
    Ultimately you'll have to learn how to fly on your own. You never have to buy anything, ever. Just listen to people and decide whether you agree with them and if their shit doesn't work when you try it then stop agreeing with them. But you're a beginner so keep in mind anything will work, just switch it up if you hit a plateau. I see guys on here posting about "haven't made any progress in 3 months" bullshit. It takes max a week to get suHispanicious. 2-3 weeks and something's wrong.

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