Full Chest

Sup fellas. Props on the biceps tips, they're really working well.

Anyway, I do chest alot. Maybe too much, perhaps I'm overtraining my chest. But I'm having a real hard time getting a full chest/ that squared look to my chest. I normally do chest mondays and thurdays, heavy both days. Mondays are flat, decline, incline, pullovers and flys. Thursdays are flat, decline, incline and then smith machine presses and cable flys. Right now I'm at 3 sets of six because I am training for athletics, but I still want that full look to my chest, do u guys have any suggestions??? Thx

I think you are right on the overtraining...that seems to be way too much. IMO, muscle shape is "mostly" genetic. Chest is my strong point and I like to keep things simple. Bench Press, Incline Press, Flyes should target the entire chest.

bump for pjt all i do on chest day is 5 sets on flat dbumbells 4 on incline and 4 on pec decs thats all i need hell my chest is so tired after that i cant do anything else. Really concentrate on the squeeze at the top that will fatigue it further and cut the chest to one day imo.

Gbart said:

Really concentrate on the squeeze at the top that will fatigue it further and cut the chest to one day imo.

Click to expand...

This has made all the difference in the world for me. My chest still sucks but it's coming along great now.

if you're tall you should try concentrating on incline and decline and not worry as much about flat bench. Flyes are also the important missing link for most people when it comes to chest. Bench is great for building mass and strength but flyes add the most definition in my opinion

except the one day part. I changed my chest ruotine to match the principles of HST. Meaning I spread it out through out the week. I must say that I have noticed an improvment for sure.

do more incline work
save the flat for last
hit incline bar, the incline dumbell
then finish the rest of your chest workout

I use a lot of the new machines. They are great at targeting chest.

I also am a huge fan of using cables. We have a new cable machine at our gym that adjusts pretty much anywhere, up, down, left, right, forwards, backwards etc... I love the cables, you can do anything.

If you always lift heavy you might want to try some lighter weight for more reps.I had problems with getting a full chest myself.I found that incline and decline flys really helped me.I also turn my pinkies together at the top of the fly and really concentrate on keeping the chest muscle tight.

Chest is IMO one of the hardest muscle to really effectivley target and everyone is built differently.

Flat bench just doesn't work for me as well as I want it to.

Dumbbell presses for me give much better targetting but the best thing i use is the cable machines for incline and decline presses and fly's.

Just try a whole wide variety of exercises to see what works best for you. Try a lighter weigh with even 25-20 reps to see if you can get a really good pump going. Then you'll know that exercise is hammering the chest and go heavy on that.

Once you've found 2 or 3 really really good exercises that work for you and really hit your chest go heavy on those and only do 3-4 sets of each.

Also, lay off working your front delts since they'll be hit during your chest workout.

sounds good, thx fellas

I have naturally strong delts so I like to pre-exhaust them from time to time BEFORE I hit my chest, I wouldn't recommend this for everyone but I've been lifting 20+ years and I know what works for me.