T Nation

WHY Isn't My Chest Bigger!?

I can bench and pec dec more than my 2 mates. and they have bigger chests than me…

And the reps i usually do

10reps x weight
8reps x weight
8reps x weight
6reps x weight

and increasin weight each time

so why isnt my chest bigger than thers. i am a bit taller than them but still…

You are really obsessed about that chest arne’t you. You are small all over man… double the weight you can use and gain 50 lbs via large food intake and your chest WILL GROW.

Don’t make it more complicated than that, nobody is going to come out of the woodwork and tell you an exercise or program or rep scheme that’s going to give you 2 inches of pec thickness over night. Make some progress in the gym, get your overall body size up and watch what happens.

haha. you are back my friend.

yeh im eating shitload now. nearing end of the yr i will post pics of how ive done with eating heaps and exercisin.

I have a very weak chest but its size is reasonable. So I’ll tell you how I train my chest.

Only use dumbells, go for a deep stretch at the bottom, squeeze back up (elbows as flaired as possible to avoid deltoid involvement). Use short breaks between exercises.

My chest day looks like this:

3x8 Dumbell bench
3x8 Dumbell incline bench
3x8 Flies
3x8 Seated chest press machine (using the widest grip possible, reasonably slow controlled movement)
3x8 Peck deck flies (on a pec deck where you have your arms stretched out and holding a bar, rather than the badded ones with your forearms pointing up)

[quote]eigieinhamr wrote:
I have a very weak chest but its size is reasonable. So I’ll tell you how I train my chest.

Only use dumbells, go for a deep stretch at the bottom, squeeze back up (elbows as flaired as possible to avoid deltoid involvement). Use short breaks between exercises.

My chest day looks like this:

3x8 Dumbell bench
3x8 Dumbell incline bench
3x8 Flies
3x8 Seated chest press machine (using the widest grip possible, reasonably slow controlled movement)
3x8 Peck deck flies (on a pec deck where you have your arms stretched out and holding a bar, rather than the badded ones with your forearms pointing up)[/quote]

What do u mean elbows flaired and deep stretch at bottom?? And i dont have the holding bar one at home. I have everythin else…

[quote]dimitriwilson wrote:
eigieinhamr wrote:
I have a very weak chest but its size is reasonable. So I’ll tell you how I train my chest.

Only use dumbells, go for a deep stretch at the bottom, squeeze back up (elbows as flaired as possible to avoid deltoid involvement). Use short breaks between exercises.

My chest day looks like this:

3x8 Dumbell bench
3x8 Dumbell incline bench
3x8 Flies
3x8 Seated chest press machine (using the widest grip possible, reasonably slow controlled movement)
3x8 Peck deck flies (on a pec deck where you have your arms stretched out and holding a bar, rather than the badded ones with your forearms pointing up)

What do u mean elbows flaired and deep stretch at bottom?? And i dont have the holding bar one at home. I have everythin else…[/quote]

Elbows tucked in is where they are close to your waist at the bottom of the movement (and this means your deltoids are doing the work). Flaired is where there is a 90 degree angle between your lats and upper arm (ie your elbows and shoulders should form a line across your chest).

By deep stretch I mean bringing the weights down at the bottom as far as they can go. This is only possible with dumbells (as with a barbell the bar would be stopped by your chest), and should involve you feeling a stretch in your chest when you are at the bottom of the movement.

The pec dec thing is just a preference. You could even do incline flies instead, or use a normal pec dec.

-----------> I would like to say my philosophy on training chest is that the actual strength is not important (for size). A deep stretch, decent volume and progression (so using strength as a method for progression rather than as desired outcome in itself) is, in my opinion, the best way to make your chest grow. This means you avoid being someone with a huge bench but an unimpressive bench.

kk thnx for the help. and should i be doin slow movements. because atm it takes me around 1 sec to push up and 1 sec to come down. so 2seconds is each rep… is that ok? or shud i slow it down more

[quote]dimitriwilson wrote:
kk thnx for the help. and should i be doin slow movements. because atm it takes me around 1 sec to push up and 1 sec to come down. so 2seconds is each rep… is that ok? or shud i slow it down more[/quote]

I lift pretty much as fast as the weight allows me for most movements, except for the pec deck flies and the machine chest press, where it’s not exactly slow, but takes maybe 1.5 seconds, maybe 2. This is to increase blood flow at the end of the workout.

just lookin at ur profile. ur basically same body type as me.
Considerin u gained chest mass doing that. its basically what ive been doing. just need to do a deeper stretch

[quote]dimitriwilson wrote:
just lookin at ur profile. ur basically same body type as me.
Considerin u gained chest mass doing that. its basically what ive been doing. just need to do a deeper stretch[/quote]

I’m actually heavier than my profile, but if I try and update it, it demands I put this huge amount of information. At the moment I’m about 205-210

lol… about how many meals a day do u eat.?

[quote]dimitriwilson wrote:
lol… about how many meals a day do u eat.?[/quote]

Uhh depends whether you count shakes as a meal, but if you do then about 8-12. I have about 200g of protein from protein powder alone (not including the milk).

farkk. 8-12 thats huge. im doing over 6 each day, and its still pretty hard.

[quote]dimitriwilson wrote:
farkk. 8-12 thats huge. im doing over 6 each day, and its still pretty hard.[/quote]

To be honest, I’m taking pheraplex at the moment, it is insane for hunger. But if you are under 21 don’t read that.

haha nw. wnt be doin that

How much weight you lifting, just out of curiosity?

18kg bicep curls…
bench press around 70-80kg thats what i did befor when i was at mates house. coz i dnt do barbell bench i do it on the home gym machine

Dimitri, I can respect your constant pursuit to better your body, I’m that way as well. A few things you need to think about…

1.) It takes time!

If it was as easy to simply eat big for a few weeks, everyone fratboy or fatboy walking around would be freakin’ jacked because of either beer binges or McDonald’s hoarding. You need to be patient with it. Remember also, you look at yourself every day in the mirror, and that can make it tough to track progress. Try taking pictures.

  1. Make Sure You’re Busting Your Ass

Yes. I said it last time, and will say it again. You need to hit your legs and do big, taxing lifts to help boost your strength. No, there’s nothing wrong at all with doing isolation movements, but make sure you’re matching them 2:1 with your compounds… (I’d say about 1 compound for every 2 isolation.) Not only that, but make sure you’re giving your 145% every time you go in to the weight room. If you walk out of the gym with any energy at all, you didn’t work out.

sounds reasonable. thnx

First off, strength and size aren’t always related in that you can start off a lot stronger than others, and yet they start off looking a lot bigger. My chest has always been a weak point, and yet I was putting up 3 plates within a year of training. I would see other cats struggling with 185, and yet their chests looked so much better than mine.

Bottom line, we each get our own individual assortment of strengths and weaknesses, and we have to figure out how to work with them. Personally, I do a lot of pre-exhaust work for my chest, specifically starting my recent sessions with cables before I even do any pressing.

S