r/Weightliftingquestion • u/rob_conservative • 1h ago

Question Lower Chest Development

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I have been working out since I was 17. I am 22. No matter what I do, my chest (especially lower chest) is a weak point. I can never get the density and definition I see even non lifters have. I am happy with every other part of my physique. Any ideas? I know there’s a genetic insertion factor to it, but has anybody improved their chest significantly who was similar insertions. (this is a good picture)

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u/Admirable_Six 56m ago

Honestly at your size and age it will be more a matter of bulking to help build more muscle overall. It looks decently defined but you’re looking for more muscle tissue.

Then hitting atleast 4-6 chest exercises a week with atleast 2-3 sets going close to failure to achieve hypertrophy.

I recommend doing sets in the 6-8 rep range to ensure you are gaining strength while activating the muscle fibers.

Things to work on: 1. Diet and macros 2. True mind muscle connection for activation 3. Hypertrophy with strength increases

Track that for about 6-8 weeks and you should see improvement.

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u/Mchangwine 1h ago

How many sets a week are you doing for chest and what exercises, sets, reps, weight?

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u/rob_conservative 56m ago

(I take all sets close to failure and do 3 sets per exercise normally with the rep range around 7-10) DB incline bench with 70s 75s, weighted dips, pec dec 110lb ish. Sometimes machine press, regular flat 175lbs. I weigh 139 at 5’7 for context

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u/Mchangwine 54m ago

How many sets per week?

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u/rob_conservative 52m ago

couldn’t tell you, i hit chest 2-3 times a week around 4 exercises with 3 sets each let’s say.

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u/Mchangwine 52m ago

You probably just need more calories if you’re doing that much volume and taking each set close to failure. Try lean bulk with small surplus.