Gazza74

Hi all,

I'm new around here so go easy on me lol.

I've been training for about two and a half years, but only serious about the last 6 months.

My problem is this, all over my body I have seen good gains, I'm 33 only 5'4" and I've gone from 10 stone to 12. but as must as I train I can't seem to get any shape into my chest. It's not flat by any means but compared to muscle around the rest of my body it doesn't compare.

Can anyone give me any tips to help my chest out?

Bulldozer

Welcome to the forum matey

What does your chest workout look like mate??

Infact probably best to post your whole workout, that way it will help everyone to advise you better ;)

Gazza74

Day 1, Chest and Triceps

Incline DB press with a super set with bench DB flyes
Chest press machine
Pec dec machine
Bench over head DB

Rope machine over head kickbacks.
DB kickbacks

Day 2 Legs and Shoulders

Shoulder Press
Shruggs with super set with front lat raise
Single DB side lat raise.
Rear delt Machine.

DB Squats
DB Calf Raises
Squat Machine
Calf Raise on machine

Day 3 Back and Bicep

Lat pull down machine
V grip pull down machine
DB bent over row
BB bent over row

BB curl super set with heavy BB then light BB
DB Curl
Preacher Curls
Close grip BB curl

That about it in a nut shell

Mostly all 3 x 8 and legs to 16 reps

Gazza74

Can anyone help me?

phys sam

What sets and reps are you doing?

You could do bench press instead of chest press, incline dbs and flies on their own.

You could do narrow grip bench press (for triceps and working chest)
You could do wide grip dips to work triceps and chest (add weight as able)

I would say that though... it's what I do

Chest/ Triceps

Bench BB
Flies
Incline DB

Narrow bench
Weighted dips
Skullcrusher

Cable flies to finish

I've been training 14 weeks and loving this first stage (I'm waiting for the plateau everyone keeps telling me about). I've had a few changes (like putting chest triceps together instead of chest biceps) but I'm still making progress.

Started at 50Kg bench 3 months ago and managed 90kg for three (and two with spotter)today .

phys sam

Basically you're doing a lot of machines. From what I've read on here so far, bigger compund movements with free weights would appear to be the way to go

I've based my programme around them

Back (deadlift)
Shoulders (Clean and press)
Legs (Squat)
Chest (bench press)

smithy26

cut the machines out for a while and do some barbell and dumbell exercises. maybe flat dumbell press then inclined barbell or smith machine then flys, its worth a try machines are very restrictive

Gazza74

Thanks All, I'll maybe swap the chest press machine for BB bench press.

matokane

who was it be for who said DB kickbacks are 4 gays lol any way personaly i would put incline bench befor flat bench i found it gave my pec a good lift and better shape,