I consider myself pretty strong, but I don’t think my chest is as proportionally as big as it should be given my lower body. Also need to work on arms and deltoids, but main problem is that I’m not sure how to build bigger chest. I don’t think bench is that effective, even though I can bench a lot for my size.
What do people consider biggest mass builders for chest, also deltoids and arms? In past I’ve usually gone with some sort of spilt of lower/upper 4 days a week or full body 3x week. Usually combined heavier and light days working to max or triple or something over few sets, and lighter stuff usually keep around 30 reps total. I generally do 4 main exercises workout and couple accessory things afterwards. For heavy stuff I do compound movements.
I eat 6x a day, 20-40g protein each meal, around 4500cals day.