Overall I'm enough with the symmetry of my physique apart from chest. Its been a real struggle. Nearly every exercise I have attempted seems to hit my front delts, also finding it very difficult to add thickness to upper chest. My chest strength is relatively good I can decline 55kg dbells 12r @ 90kg which I think is alright. Anyone in the same boat found solutions?
So far what has worked is
1. no benching only dumbells
2. Decline dumbell press ,dumbells facing slightly inwards, takes pressure off shoulders
3. Chest press machine only last 2/3 of motion and sit high in seat so pressing low . 1/3 of motion is mainly shoulders, sitting high in seat engages less shoulders
4.unilateral floor press, quite good for balance and puts no pressure on shoulder. Done in a hammer grip
5. Adjusted low cable fly. less focus on the lower stage and flaring out, keeping more emphasis on the final 2/3s and keeping the range tighter to body which seems to engage chest better.
Hope this helps anyone in similar position, I only found the last exercise while experimenting last week. I try low incline dbell press with hammer grip, but even that engages my delts which is really frustrating. Any input appreciated.