Originally Posted by alenleomessi
i think im lacking especially in the upper chest.. and i dont think i have any muscle in the inner upper chest.. i dont see how decline would help here... i do dumbbell incline press, flat bench press as my main exercises, and then i do 2-3 more from dips, machine chest press, regular flies, cable flies, chest pullover..
maybe its too early but i dont think i have potential in the chest department despite working it the hardest
Drop the volume and amount of excercises your doing. If your hitting your chest with much more volume, then it's also getting less recovery and growth time than the other muscles.
I'd say just stick to DB for a while as a lot of people find that is superior to BB for best results. Also, you only really need to do maybe a press (more on selection in a sec), dips and a choice of flye if your going to get the most out of your chest growth.
Don't know the sets/reps/frequency of your chest training, but let's say for arguments sake your doing 3 sets of 8-12 reps.
2-3 sets of 6-10 reps of Incline DB Press, Cable Crossovers & Dips is 9 sets max.
5 excercises of 3 sets is 15 sets for chest, that's an extra 40% volume which you will need to recover from.
Remember the goal of weights in the whole process of building muscle is simply to stimulate the muscle, not destroy it.
Extra sets past what I've recommended at your stage of development (since you said you have no inner upper chest muscle, ill assume your in the beginner/early intermediate stage) is just cutting directly into the well needed time for recovery and growth.
I've suggested you only do incline DB Press as your lacking in that area, the excercise still hits the rest of the muscle enough to ensure it will keep growing. Besides, dips also hit the lower pecs enough. I chose cable crossovers (if you have the equipment, if not just do DB Incline flye) because most find it easier to feel the chest through it, it's designed to work the inner pecs and the cable pulley means you'll be fighting against the resistence evenly through the whole rep.
Couple of other tips:
- Make sure your using the best possible form
- Give it time, if you are going up in weights every couple of weeks, your improving (some people get stronger for months with no noticeable size increase, then all of a sudden within a week or so their pecs are noticably bigger)
- Use a good range of motion, but if it feels like the tension is going onto your shoulders at the very bottom of the rep, don't go down that far. The goal is to stimulate your pecs, so do that.
- Likewise, many trainers have found stopping 80% of the way up keeps the tension on the pecs as locking out stresses the triceps
- My favourite pose your chest in between sets and for warmup
, this gets the blood moving to the area and helps the mind muscle connection. Do a side chest pose with each pec, and place a finger on the area you want to work while posing
- Obvious but make sure your eating in a surplus of 300-500cal a day, of good nutritious food, could eat more over but who wants to gain size if it's predominantly fat.
-Keep a workout log so you can see if your progressing month to month, but be patient. If your not getting stronger over a month, don't add in more sets/excersises
, check your form/diet and add in MORE rest days, your muscles won't grow or strengthen if their not getting the neccessary recovery/fuel
- Make sure your working your back sufficiently, your Bent over row/one arm DB Row should be equal, or ideally stronger than the DB/BB press equivalent. Every muscle is linked and strengthening one will strenthen another.
Last tip, some have found (me included) that a chest flye before the pressing excercise (known as a pre-exhaustion technique) helps to build up your chest quicker. Reason being that it's generally the forearms, front shoulder and triceps that fatigue first during the pressing movements, leaving your chest not completely fatigued. This may mean you can't press quite as much as you would have had you done pressing as the first excercise, but your pecs will recieve greater stimulation overall as they will exhaust and fatigue before your supporting muscles for once.
Sorry for the novel and repeating anything you already know, just hoping to help a bro out. Feel free to copy n paste this and save it or keep referring back to it. Lot of information to take in at once.