Struggle to develop chest

Any advice to develop a stubborn chest?

Quads, calves, delts, lats & traps come easy but not getting definition around pecs / chest area.

Thanks!

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I'm sure you'll find many "tips", but what does your current chest routine entail at the moment?

Yes. It takes training them twice a week till failure for a few years. Mind to muscle, you must feel your pecs cry - no more.

If you can drive home, you didnt train chest.

Youtube -

Solid advice

I'll be dodging bullets again but here we go..

Crossfit 5 days a week and would include the following:

Hand release pushups
Handstand pushups
Strict press @ 50-60% BW
Shoulder to overhead
Thrusters
Bench press (close and normal grip)

My weakness is definitely my arms and chest. I deadlift 211kg, back squat 175kg, front squat 150kg but my max bench is 91kg. Its quite pathetic...

I have dumbbells & a pullup bar at home. What can I do extra to increase strength and improve build?



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Hold on, you do X-fit 5 days in a week. How often do you do that routine? 1 in the 5?

You've got no fly movement in your routine. Perhaps that could be a first addition. Cables are awesome because you get constant tension, take you hands past mid-point also.

Those movements would be 1-2 a week combined with other during daily workouts.

Can I get the same kind of cross tention with dumbbells?

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Bud, I don't have a problem with Crossfit, I also do Crossfit workouts from time to time. But if you are serious about gaining on your pecs, go to a gym with weights and go as heavy as possible to failure. If you can do more than 6 reps, it's too light.

Bench, f#cling heavy and have spotters
Flat bench fly, will widen your chest
Pullovers, one of the best, I really kill myself on this
Chest dips, flex those Fu#kers until you wanna scream, add some weight whilst dipping
Leave the machines alone, go old school, I'm a very old school lifter
I.e free weights
IMO

FIllet wrote: Bench, f#cling heavy and have spotters
Flat bench fly, will widen your chest
Pullovers, one of the best, I really kill myself on this
Chest dips, flex those Fu#kers until you wanna scream, add some weight whilst dipping
Leave the machines alone, go old school, I'm a very old school lifter
I.e free weights
IMO

This makes me want to grab some weights right now

OPTRON wrote: Bud, I don't have a problem with Crossfit, I also do Crossfit workouts from time to time. But if you are serious about gaining on your pecs, go to a gym with weights and go as heavy as possible to failure. If you can do more than 6 reps, it's too light.

Glad you said it because I was holding myself back. Regarding rep range: 1-3: power training, 3-6: strength training, 6-20: Hypertrophy. Notice how the hypertrophy range is four times that of the previous two? It's because the specific rep count doesn't appreciatively matter past 6. As long as it is challenging and you are training until you can't do any more for good volume (I don't think the term "failure" should be used here) it is effective for muscle hypertrophy. Sorry I can't cite everything mate.

@dadbod: Dumbbells work for sure, but the stress curve is different for free-weights. They movement of free-weights get easier as you get to the top. When you keep the resistance the same throughout the arc of the movement you get a better contraction at the most concentric part of the exercise. Just as an experiment, take it one step further: perform a set of flys with dumbbells and imagine the stress on your chest (especially at the top of the movement). Then perform it with cable-crossover. Then perform it with cable-crossover but take your hands further than just where they meet, let them actually cross. Squeeze your pecs at this point. I promise you will feel it in the center of your chest.

@Fillet: Nit-picking, but you can't change the insertions of your muscle. Remember that when you get in an argument with a yogi that swears yoga "lengthens your muscles". :lol: :lol: :lol:

I like the way you always give me shit Furk
I'll plus you tomorrow, gave it to Hooisan tonight.
A few beers and a three hour chat with you would make my fucken day, add Oup's, Pump, Jack rabbit, Eidolon, Admin, Pyro and a few others. Couple of beers and a workout session. Let me show you how it's done

Yes I'm very social, Supply chain manager sub Sahara africa
Nothing but presentations and meetings

Im an operations manager for a chain of franchised restaurants. Have to look at burgers, pizzas and cakes all day.

Eat clean, train dirty right? I'm immune to the smell of melted cheese by now

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FIllet wrote: A few beers and a three hour chat with you would make my fucken day, add Oup's, Pump, Jack rabbit, Eidolon, Admin, Pyro and a few others. Couple of beers and a workout session. Let me show you how it's done

You missed the "Dop en chop" day with Mods in 2016, shame on you bro :evil:

Yeah Fillet, I don't like arguing with okes bigger than me. I had to think twice before I pressing the "Submit" button.

As long as you guys know I'm not saying things to be a dick or out of arrogance. I just want to spread "The Truth" (that was my nickname in 1st year college because I always argued with my one lecturer because he was perpetuating lies lol)

I think it would be killer to meet you fellas. I'm still up for that idea I mentioned a long time ago, at some big fitness convention we all pitch up wearing t-shirts with a picture of a pineapple and text saying "Juice".

Oupa wrote:

FIllet wrote: A few beers and a three hour chat with you would make my fucken day, add Oup's, Pump, Jack rabbit, Eidolon, Admin, Pyro and a few others. Couple of beers and a workout session. Let me show you how it's done

You missed the "Dop en chop" day with Mods in 2016, shame on you bro :evil:

If you aren't kidding I'm jealous AF right now.

Oupa wrote:

FIllet wrote: A few beers and a three hour chat with you would make my fucken day, add Oup's, Pump, Jack rabbit, Eidolon, Admin, Pyro and a few others. Couple of beers and a workout session. Let me show you how it's done

You missed the "Dop en chop" day with Mods in 2016, shame on you bro :evil:

Oup's is scared of my biceps and chest, regardless how fucken lean and great he looks.
Always looking good Oup's.
If I could plus more I would
Just saying: one post from JR?
No Mike123
WTF

Update:

Changed my training -
Mon, Wed, Fri Crossfit
Tue & Thurs good old weights at Virgin

Lets just say I've discovered the Pectoralis Major

cloud.tapatalk.com/s/5888c78b7a451/kicka...5_15_32_94445bcf.mp4


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Bwahaha! You'll come back stronger next session!

FIllet wrote:

Oupa wrote:

FIllet wrote: A few beers and a three hour chat with you would make my fucken day, add Oup's, Pump, Jack rabbit, Eidolon, Admin, Pyro and a few others. Couple of beers and a workout session. Let me show you how it's done

You missed the "Dop en chop" day with Mods in 2016, shame on you bro :evil:

Oup's is scared of my biceps and chest, regardless how fucken lean and great he looks.
Always looking good Oup's.
If I could plus more I would
Just saying: one post from JR?
No Mike123
WTF

I hope Mike123 didnt use 200mg Anaps again :ohmy:

Ya, my concern he got high blood and wasn't exactly young if I recall.

FIllet wrote: I like the way you always give me shit Furk
I'll plus you tomorrow, gave it to Hooisan tonight.
A few beers and a three hour chat with you would make my fucken day, add Oup's, Pump, Jack rabbit, Eidolon, Admin, Pyro and a few others. Couple of beers and a workout session. Let me show you how it's done

The amount of unforum-like chirps I have... :lol: :lol: :lol:

A good technique to implement for chest is doing a compound exercise and superset it with an isolation exercise.

For example do your chest press (bench or dumbell at 65-70% of your 1 rep max) for as many reps as you can go. Once you have reached failure, do a set of Flys for failure. A lot of time your main chest muscles aren't fully worked and triceps give way before the chest does. But going into an isolation exercise post doing compound movement will carry on working your chest.

You can also implement a trick of doing a 10 second eccentric motion for 1 rep, and then force out 10 reps after a 20-30 second rest. Repeat this 4x

This will continue to put the muscles under constant tension causing micro tears in the muscle fibers and increasing time under tension.