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 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.