Lagging Chest, help needed

[getb1g]

I have a hard time working on my chest more than any other muscle group. It might be partially genetics. My bench is my slowest progressing lift. I do a variety of incline, decline, flat, dumbbell, flys, cable exercises. I see little inprovement in both strength gains, and size.

Any advice ? Tips?

 

[Lenny89]

Long you been training for? Mate it takes time long time!! Just keep plod'n away! Make sure your form is bang on!

 

[Bigwhite]

Yeah man, no magic work out. Eat, work, recovery. Just takes time. Gear helps...lol

 

[Determined]

try training to failure every once ina while... push past how much you can do... have a good spotter

 

[RedNeck]

Throw some dips in there also if you don't do them already. My chest didn't really start growing steadily until I add dips in regularly.

 

[GiantSlayer]

Use a spotter and go for some forced reps.

 

[SFmuscl]

Do push-ups to failure after each heavy set. That really helped me. Also, be sure your form is spot-on. Most people push their shoulders forward; I always instruct my clients to dig the shoulder blades into the bench, rolling them back. Try it.

Also dips!!

 

[Rein]

Don't let your elbows go lower than parallel and focus on the negative part of the motion (3-4") and 1-2" for the eccentric. 12-15 sets are enough for most people.

 

[Littleguy]

Superset everything in order to keep the muscle under stress/ tension for longer periods of time, drop sets with a spotter etc... also will help push yourself every workout as hard as you can.

 

[USMCRabi]

I didnt see you list db pullovers. If your not doing them add them in.. great for the upper chest

 

[turnmeup88]

I really developed Upper Chest through an advice given to me. On incline bench instead of bringing the bar down to the chest, bring it in line with your mouth. My flat benched increased by around 10% after doing this

 

[IronSoul]

You ever hit negatives at all? Or do any static hold exercises? Those really helped me gain mass and strength in my chest. Hitting those isometric contractions hard!! Try it out, but make sure you have someone strong enough to spot the weight you are using, preferably two people if possible. I also agree with the dips, and weighted ones as well. Weighted dips do great things for my chest