You need more chest mass and less fat surrounding it.
Try doing supersets of decline dumbbell presses with decline flyes, and supersets with close grip incline barbell presses and pullovers. Finish that routine with some dips or push ups. This should build up the chest.
Thats how i built mine up, after years of bench pressing and incline pressing and avoiding other movements such as flyes; which is the basic movement of the chest(to PULL the arm across the chest), all i did was create strong delts and triceps.
The chest is a multi function muscle. Most people think of it as a PRESSING muscle. But its primary function is to PULL, although it can actually do both at the same time.
Try these to exercises to see what i mean. SLIDE PUSH UPS, DECLINE DUMBBELL PRESS FLYES
SLIDE PUSH UPS- see Chad Waterbury’s article on how to perform it.
DECLINE DUMBBELL PRESS FLYES- This is something I came up with to use both functions on the chest. Take a neutral grip on the dumbbells with the knuckles facing each other as in a flying motion and press them up. When you press them up you want to try to also pull them in. Start out wide. Use a medium weight. something lighter than what you could press for 4 sets of 8-12 reps and something heavier than you could fly for 4 sets of 8-12 reps. Try to fly the weight on the way down. The weight is usually too heavy to fly up, but you can get the negative on the fly back down.
This is the best mass builder for the chest for me. May work for you. Give it a try. I try to find movements yhat follow my bodys natural bodymovement path. Basicly press it up and fly it back down. But try to do both pressing and flying at the same time, especially on the way up, this makes the weight tough to get up if you incorporate a pulling motion on the way up instead of a pressing motion. If your doing all pressing, than you are using alot of triceps and shoulders as well.
I like to think of bench presses more as a strength movement, for it allows for maximum weight. I firmly believe you can put more strain on and more direct weight on the chest muscle itself by using less weight; still going heavy though, but you take some of the other muscles out of play and now the chest has to move all this weight itself. No help from the shoulders and triceps. IF I can Bench Press 225lbs for 8 reps, 225lbs isnt all going to the chest.
I don’t know exactly how much is, but lets just say it is less because the triceps and delts and back are taking up alot of those pounds. Thats why people can’t fly up 200 lb dumbbells, but they can bench 400 lbs. Their chest isnt benching 400lbs. Their body is benching 400lbs. I can tell you this much, I get more mass and hypertrophy from doing decline dumbbell presses and flyes than using my max weight on the benches.
Dips are nice too, but that is a whole new topic. Dips can be tricep builders or chest builders. Depends on your form and technique. Do Gironda style dips and lean foward and try PULLING the bars together and you get a chest destructive workout.
