TweetNO flame but

you look like 160pounds at 13%bf in that pic...NO WAY your benching 315x6...

I mean your chest is NOT LACKING compared to rest of your build youre just small all over(if i had to pick one muscle i would say forearms are lacking). The only advice i can give you is to start working out seriously...there is so much information on the net just read and learn the basics.

sorry if it sounded like a flame or anything

Tweeti do find push ups help, i do atleast 200 every 3 days, (not in one go, lol) i hear what your saying bout the flyes, i do flat bench,incline, and dips, maybe i need to do more sets just untill i build a good foundations.

Tweet** Going to shoot myself now**

Tweetlol

Tweetmore sets might be overtraining and slowing you down...

flys are just a sculpting exercise for the most part.. they wont make you thick.. but they are good to throw in from time to time jsut to shock the system.

you really only need 1 or 2 working sets per exercise.... in other words... warm up... increas the weight... but by set 4 you s hould be failing at a low number of reps..

set 1 - warm uip
set 2 - 8x10 reps
set 3 - 6-8 reps
Set 4 -- failing around 4 reps
set 5 -- failing around 2-3 reps

this will put size on you rather than doing a bunch of high rep sets.

Originally Posted by nobbyrn

i do find push ups help, i do atleast 200 every 3 days, (not in one go, lol) i hear what your saying bout the flyes, i do flat bench,incline, and dips, maybe i need to do more sets just untill i build a good foundations.

Tweet

Originally Posted by mrcrust

NO flame but

you look like 160pounds at 13%bf in that pic...NO WAY your benching 315x6...

I mean your chest is NOT LACKING compared to rest of your build youre just small all over(if i had to pick one muscle i would say forearms are lacking). The only advice i can give you is to start working out seriously...there is so much information on the net just read and learn the basics.

sorry if it sounded like a flame or anything

im not benching that now, but i was just before christmas, appreciate your comments bro, and yes my forearms are lacking, another part i have trouble with, lol but here is a pic of my back, you cant say im lacking there, lol

Tweetjust keep your eye on the goal... I always say rome wasnt built in a day.... i have been lifting 8 years and can still use improvement in areas.... just keep in mind that while you may not be ronnie coleman, jay cuttler, tyson beckford... who ever you are striving to look like..... you are better looking than 90% of the other fat americans walking around.... be confident, chicks dig confidence.

TweetOk...i feel better now knowing your now benching 315 now.

I don't really know why but pecs seems to be the muscle most influenced by insertion points(i.e. genetics).

Some guys one the weakest extreme seem to have very full chests while being very weak in that area, many pros fit in that category (many pros dont even bench 315x10).

On the other end some guys are insanely strong chest-wise but always seem to have a relatively flat chest, Craig Titus really fits in that category and he said himself that the best way he found over the years to improve his type of chest is to go about 12-15 reps instead of always trying to go heavier at 6-8 rep.

Another tip is to try to keep your shoulders back during the day this will help your back relax instead of beign exetended all the time and in turn will help you isolate your chest more while benching/pressing

last tip, try to isolate your chest on every exercise...your not a powerlifter your goal is not to bring other muscles into play to bench more. Try a wide grip on the bench and keep your elbows out(if your shoulders allow it) go very wide when doing DB presses and always try to feel it in your chest not in your triceps/shoulders.

That is all

Tweetfor me, one compound movement (decline barbell press at 10-15 degree angle) done for three sets to failure, twice every eight days has produced the fastest growth.

don't get caught up in working your upper, lower, or center chest; the muscle contracts as a whole. find out which movement produces the most growth with the least amount of joint pain and do it intensely and frequently.

short, intense, and frequent workouts with compound movements are the way to go!

Tweetthis is me... my chest blows up and my max right now is probably 250 at most... i used to finnish my work out at 275 for 2-3... but i lost a lot of strength...

Originally Posted by mrcrust

I don't really know why but pecs seems to be the muscle most influenced by insertion points(i.e. genetics).

Some guys one the weakest extreme seem to have very full chests while being very weak in that area, many pros fit in that category (many pros dont even bench 315x10).