Help with lagging chest development.

[tinypeter]

As the title says, i just want peoples input on chest routines, variations, how often your training chest.
No matter what exercise I do my chest doesn't want to take the weight load and doesn't get stimulation. Right more than left. Left is starting to come around slowly
I train chest on Monday and throw in 4 sets of chest on back day(Thursday).

I try to pre exhausting with cable flys and cable cross overs/ press. Then hit bench or dumbbells, doesn't matter though.
Tri's, delts and lats just say we got this fuck you pecs.
Usually finish off with push ups and or pike pushups and or scapular pushups till I'm on E.
Figured maybe a weakness in my back? Winging?
Weak traps, scap elevator, rhomboid? Idk know wanna just say fuck it and let it grow how ever r the fuck unbalanced it wants to. Really frustrated with this.

Any help would help lol

 

[PCTAccount]

Have you tried paused reps on decline to the nipple line? If that doesn't activate the chest, not sure what else to tell you. Can't go super heavy on that method though, it's not like a power decline move to the sternum.

Also check out guillotine pressing techniques. I prefer a medium high incline, with partial reps, basically you are landing the bar over your neck and then squeezing the tempo in a partial ROM. Great finisher. Again, not something to go heavy on.

 

[PCTAccount]

Also, quality food intake of enough quantity is of utmost importance. Not enough food = can't fill the formula variable for nutrition inside of nutritional partitioning, which is essential for any growth.

 

[PCTAccount]

For accurate calculations we need more info here.

Diet, macros, meal timing, supplements, cycles ran, current time on/off cycle, measurements... These things are the variables that must be accurately calculated and strictly adhered to for progress and results. With what you're asking, I'm assuming you think it's an exercise selection issue. An exercise selection strategy may not be the issue. Also, movement pattern and how it is being performed is critical here for "activation" ...



PCT

 

[deathcore]

Reverse grip presses (any variation).

 

[MuscleMongoose]

Don’t forget about them wide grip push ups

 

[Deleted member 21405]

Heavy incline barbell and dips. Never forget to do dips as dumb as they may seem

 

[Aoi_116]

Do whatever Sam Sulek does… and the opposite of whatever science says…

But seriously no, don’t do that, but you probably won’t listen anyway…

But if you do, low incline bench dumbbell press is your friend. Hands down, that’s the best chest exercise for those of us with non-elite retard chest genetics, ie people that have to work for it. The other 95%.

Pick a weight you can maintain good form with, kick back and set your feet (before anything) lock your upper back and scaps in, start from deep in the bottom and press. Keep it at a deep stretch, then contracting just before lock out. Driving your biceps into your pecs then going back into the stretch. Think about staying in the active range of the exercise keeping it on the pecs and keeping the delts out of it. Shit is pure magic when you get it right and you’ll feel it like nothing else.

Then progress the exercise…

Finish it up with something like a machine chest fly or cable fly to get the pec in the fully shortened position and you’re good.

Pick exercises that offer the most bracing while allowing you to effectively get the most out of the pecs and you’ll get them to grow. And remember most muscles respond best to being fully lengthened, so that means get deep in the stretch and stay in that range.

 

[That Guy]

Heavy incline barbell and dips. Never forget to do dips as dumb as they may seem

Dips are my go to. I feel and see more results from dips than anything else.

 

[Deleted member 54272]

Heavy incline barbell and dips. Never forget to do dips as dumb as they may seem

I always do incline dumbbell. You can isolate each pec better.

 

[Deleted member 54272]

My absolute best chest gains have come from pec deck (slow and heavy, 4x15), incline db press 4x10, and dips unweighted 4xF. As many reps as you can, if that's 16 OK. If that's 32 ok.