For 6 reps, I can deadlift 2x bodyweight, I back squat 1.5x bodyweight, but I only flat bench just over 3/4 bodyweight. I’m doing full body workouts 3x a week, doing hitting chest at least once each workout with weighted dips, incline dumbbells, or flat barbells as well as supplementing with flyes and pushups, and I’m having trouble progressing. I use varied rep schemes, (3x8, 4x6, and 2x12) and am packing on the plates for my deadlift and squat, but not for my bench press. My chest is so underdeveloped that my top abs look oddly large compared to my chest.
Apart from massive eating and dilligent training, can anyone reccomend any sort of program? I know asking questions about chest workouts is probably done by every 17 year old but I am stuck. need help. [/quote]
i haven’t been lifting for very long but had a similar problem so i’ll give you my advice just in case.
my chest was underdeveloped and at some point i realized that what I called “chest” exercises were not working my chest at all: bench press was mostly triceps and shoulder and dips were no different. once you try to figure out which muscles are working while doing these exercises, you might feel the same way. I solved the problem by switching to dumbell flies and making absolutely sure my chest was working: i only did flies with one arm and put the other arm on my working pec to make sure it was stretching like hell. another exercise was bench press to the neck (a little dangerous without a spotter, use a lot less weight than you use for your bench). Basically you bench but lower it to your neck instead of touching the chest. should be feeling your chest muscles working when it’s down to your neck. i wouldn’t dare to do these without a spotter though.
Because your chest is lagging, I think it’s OK to work them twice a week. Intensity is the key here, you MUST push yourself. If you start and aim for 10 flies and realize you have 12 in you, always and always go for 12. You should (most likely) be sore the next day. just put push your pain limits.
If you do these for a month and eat right I believe you should see results. Once you make progress, you might go back to normal benching and dips because such compound moves give better overall results in general and hopefully your chest will be doing more of the work by this point. hope this helps some