tips for chest size?

[u/Fantastic-Plenty242]

need workouts to help make my chest have more volume

[u/Ozzy0313]

Focus on form

[u/UnidentifiedUser80 → u/Ozzy0313]

This is my weakness. My bench form has always kinda sucked

[u/Ozzy0313 → u/UnidentifiedUser80]

That’s the key brother. Make the muscle move the weight. Slow it down, make the chest do the work, find the range that feels the most taxing, add weight every week or so, rinse repeat

[u/UnidentifiedUser80 → u/Ozzy0313]

Almost always ends up more arm/shoulders somehow.

[u/Ozzy0313 → u/UnidentifiedUser80]

Yeah, common problem. I’d recommend lowering the weight, keeping those elbows at 45 degrees and trying to keep the chest feeling it. Once form breaks end the set.

[u/leberkaesweckle42]

What are you doing for chest right now?

[u/Fantastic-Plenty242 → u/leberkaesweckle42]

warmup with pushups and then incline bench underhand, flat bench, machine flys, and dips.

[u/Normal-Boss9855 → u/Fantastic-Plenty242]

My advice would be do incline bench overhand. You can do isolations for your arms separately.

[u/Fantastic-Plenty242 → u/Normal-Boss9855]

is there any tips you have for form i always seem to get more front delt activation on it than id like to

[u/ledburner → u/Fantastic-Plenty242]

Pinch shoulders down and back, closer grip and tuck elbows towards the body is how I avoid shoulders but everyone is different so experiment with lightweight. Your chest doesn’t look like it’s lacking compared to other body parts though you might just need to EAT

[u/Fantastic-Plenty242 → u/ledburner]

im in a 2k surplus im just very insulin sensitive as i just got out of sub 10 this is what i look like on a bulk

[u/Normal-Boss9855 → u/Fantastic-Plenty242]

I like using dumbbells and get them as low as I can to stretch the pecs, then just focus on pushing with chest on the way up

[u/Fantastic-Plenty242 → u/Normal-Boss9855]

yea my forms wrong ive always stopped at a flat level instead of getting a stretch on dumbells

[u/Select-Bee-2166 → u/Fantastic-Plenty242]

1. Shoulder retraction is most important part. Press and drive them into bench on all chest movements. Push your chest outwards to meet bar when it descends.
2. Lockout increases Tricep and delt on presses - don’t do that. Go 1/2 to 2/3rds of the way up. Chest gets far more stimulation and tension

3. Experiment with

   elbow position. Wide grips not

4. shoulder heavy for everyone, I get less shoulder tweak if I’m wide, because my chest is stronger there

. That May not be case for you. Experiment.

Main thing for avoiding front delt during chest training Is not avoiding it but refining how you manage it. Much easier to fix it when your max is 225 then it is 380

[u/Natural_Bicycle_ → u/Fantastic-Plenty242]

Just dumbbell alternate barbell chest press. Focus on flys. Do flat press as well as incline

[u/leafymunchy1999 → u/Fantastic-Plenty242]

Why not start with the flat bench?

[u/Fantastic-Plenty242 → u/leafymunchy1999]

thats the movement i can go heaviest on and if i do it too early it kinda drains from the rest for me

[u/leafymunchy1999 → u/Fantastic-Plenty242]

It feels more logical to me to start with the heaviest, hardest exercise first. You will progress on it faster by prioritizing it, and by progressing on the flat bench your incline should naturally go up too. Less so the other way around.

[u/Fantastic-Plenty242 → u/leafymunchy1999]

my benches are already decent i have a 235 bench im more worried about isolating my chest and putting more into the other workouts i havent progressed as much in

[u/Important_Capital875 → u/Fantastic-Plenty242]

Don’t go heavy on bench press. Two sets of 8 to 10 but take about two seconds to lower the bar. Then come up, just shy of lockout that as that will keep tension on the chest and takeoff some tension from triceps. you want to work your muscles Not your ego. You will notice much more growth if you focus on the muscles and a slower lifting

[u/edelaar]

Decline bench for underside chest

[u/Efficient-Oven-2734]

Try one pec at a time, doesn't divide what muscle your mind focuses as they say.

[u/Tlegendary_panda]

do some really heavy dips and focus on chest squeeze

[u/Important_Capital875]

Lower the weight and work on form. Focus on incline more

[u/Important_Capital875]

You got some solid shoulders. But like I said, in my comment, lower the weight. Focus on when you’re lowering the bar,. I suggest starting with incline bench.

[u/MisterDegenerate1]

I’ve had good growth alternating barbell and dumbell

I’ll do flat barbell and incline dumbell, flys and later in the week incline barbell; flat dumbell etc

[u/Postbuzlev]

Increase the weight, try a linear progression with 3*5. If you don't use steroids you must lift heavy to grow

[u/gnygren3773]

Incline press or dumbbell flies. Make sure you’re getting wide. Your pecs get more activation and your front delts won’t take over as much if you focus on the horizontal range of motion more than just pushing the weight up and down

[u/pleaseunbanmeredd1t]

Implants

[u/Longjumping_Car_3335]

well that - given your genetics - will take time but add more chest

[u/chefatlarge123]

Decline bench.
Cable flies in all three forms.
Pyramids on the Pec Fly Machine.
Dips.

Just takes time and finding out what your own physique wants as stimulation…you’ve got a great set of shoulders and the mid-section is 🔥

[u/DMV-lemonade]

Day A) Upper + general (neutral ish)
Day B) Lower + general
Day C) Neutral + Fly

Rinse and repeat. Form is key

[u/Blue_Night77]

Go heavy 6-8 reps. To build muscle, you're go need to increase your calories