Chest Development for Arm-Dominant Lifter?

[Chris_Colucci]

@kingbrady

I’m really focusing on improving my overhead press because in my opinion it’s the toughest lift and seems to really work my upper body. But my chest is lacking.[/quote]
Choose one priority for the short-term - chest size or a big overhead press. The two are not complementary, and focusing on one will distract from the other. That’s the first thing to address.

[quote]I stick to overhead presses, row variations, chins, dips, pushups and 25 lb. front plate raises by the way, just so you know what I’m doing at this point.

So you’re only doing two bodyweight chest exercises? Any benching with the 5/3/1? Any actual chest isolation exercises?

You could try 1 and a half reps, adding a second bottom-half to each rep, to stress the pecs more. Discussed here. Isn’t really efficient with heavy weights though, so I wouldn’t use it with the 5/3/1 sets, just accessory/volume work.

D-roy raises, mentioned here can also help at the start of the chest-focused work.