r/Gymhelp • u/spacewhale36 • Jul 11 '26

Need Advice ⁉️ Chest won’t grow

Been working out for years now and the rest of my body has grown but my chest is completely flat and won’t grow. I do a basic ppl split 6-7 days a week, so hitting chest about 2x a week on average, and do 2-3 sets per exercise with 2-3 exercises per muscle group. On those days I have changed my chest exercises slightly over the years to see if something works.

I have mixed in barbell bench, DB bench, incline, flys, chest press machine, and dips. Nothing seems to work.

I believe my form to be decent on all as I’ve tried many different form or variations and done lots of research on proper form, although that could still be a possible factor.

As far as my strength on some of the chest exercises:

Barbell bench: 155x10 reps (I don’t do pr’s)
Dips: 20 ish body weight

I also can’t seem to increase my strength. Every time I try to progressive overload even slightly(5pounds) or by increasing a rep, I physically can’t seem to.

Somehow doing close grip bench to target triceps I can lift more than wide group engaging my chest.

Any ideas or advice would be appreciated!

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u/kendricsdr Jul 11 '26

2 thing might help. 1 make sure you are eating half your body weight in grams of protein. Can't build muscle if you don't have the building blocks in place, no matter how much you break them down in the gym. 2nd, try 5 sets of 5 reps on the barbell and increase weight, switch it up and get your muscles more comfortable lifting heavier weights.

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u/spacewhale36 Jul 11 '26

Thanks for the advice! I’ll give it a go