Developing the Chest

Bigger Stronger Leaner
1

First post! I’ve been reading the site for about a year now and im really liking the atmosphere of the site and the people on here.

To start out ive been training in the gym since i was 14 (21 now). Use to be for sports mainly, but recently ive been getting into the bodybuilding/aesthetic side of it.

My main problem has been developing my chest specifically my upper chest. My lifts are all big (375 bench, 275x2 incline bench(as of last week) 315 squat, and 455 deadlift) but no matter what i do i cannot seem to put any mass on my chest!

Currently my training split is:
Chest/Back for strength low reps, longer rest periods
Arms/Shoulder
Legs
for strength low reps, longer rest periods
Chest/back
Arms/Shoulders
Legs
More towards intensity and going for the pump

Nutrition is fairly good (been struggling as iam currently deployed)
Rest is great (i have a very rigid schedule)

What do you guys got for help?

2

I have the same problem and for me, and many others I think the problem is tricep and shoulders taking over the big presses.

Something I’ve found to help is to press something across the sagittal plane. That could mean sitting sideways on a hammer strength (decline and incline works well) or using a cable machine to keep your arm even closer to your body.

Pressing inward really helps me feel my chest more and you can get good contractions.

3

dips, weighted dips.

and if its possible, with your hands slightly supine to expose chest fibers more

stretch at the bottom, contract at top.

ex out the bench for a week, and do only dips. It is then you will clearly see results.

4
5

I don’t know much about BBing, and this may be unrelated (maybe not), but is that sort of bench/squat discrepancy normal in BBing or even physique?

6

Wouldn’t really call any of this big lifts unless your tiny

7

As for your chest drop you ego and half or quarter the weights and do your exercises like that. With a slower tempo no lockout

8

[quote]ryanbCXG wrote:
Wouldn’t really call any of this big lifts unless your tiny[/quote]
375 is a big bench man, not elite but if you’re benching close to 400 and have a small chest I think he’s justified in seeking some tips

9

[quote]pwolves17 wrote:

[quote]ryanbCXG wrote:
Wouldn’t really call any of this big lifts unless your tiny[/quote]
375 is a big bench man, not elite but if you’re benching close to 400 and have a small chest I think he’s justified in seeking some tips [/quote]

x2 damn solid lift for age 21

10

[quote]pwolves17 wrote:

[quote]ryanbCXG wrote:
Wouldn’t really call any of this big lifts unless your tiny[/quote]
375 is a big bench man, not elite but if you’re benching close to 400 and have a small chest I think he’s justified in seeking some tips [/quote]

Sorry IMO that isn’t. 2x bw benching is pretty good but excessively big not the way I see it. I’ve seen way too many ppl bench that for 3+ strong reps. Now if he’s 150-165 ok that’s solid. The other lifts are still retarded low for saying big lifts.

But I think almost everyone needs tips on chest growth unless very lucky. Most ppl suck at using their chest in pressing. Took me way to long to learn how to use it

11

Bench seems really big compared to his other numbers (315 squat wtf?)