chest lowkey lackin, any tips on how to grow

[Kyle C. Barker]

My routine throughout the year



routine 1

bench
165 lbs 100 times.

start off with 30 reps
then another 30 if I can (a lot of times I can't)

Basically I just keep doing sets until I hit 100


Seated fly machine 3x10 (bascially to take my tris out of the equation) burnout
cable crossover, hi to low. (mainly to hit inner pecs)


Routine 2

bench
135x10
225x20
225x20

seated fly machine
cable crossover, hi to low.



Routine 3

bench
135x10
225x5
315x5
275x10
225 until burnout

seated fly machine
cable crossover, hi to low.



I switch between routines every 3 months. routine 3 maybe only for about 6 weeks because I personally think high reps work better for me when it comes to gaining mass.

 

[Kyle C. Barker]

Also eat tons of fish

 

[NatiboyB]

Change to a push/pull/legs workout and you will end up hitting your chest twice a week at least which will encourage growth.

 

[Bboystyle]

incline or decline is the best bench press u can get. it has proven to be more effective then flat press. also do flys. Arnold swears by them

 

[OneTimeforTheMind]

Do band pull Aparts and do bar pushups to failure every other day...you will end up having a Bette posture which will get you a bigger looker frame for your chest and the pushups pumping as much blood into the muscle will expand the chest out​

 

[TLR Is Mental Poison]

I have been seeing good results from dips and incline bench