Chest help

[flavaflav]

I'm almost 18 and have been working out at least 3 days a week for over a year. I have put on weight and mass in pretty much everywhere except my chest. I weight about 145 pounds and am 5'11. I do bench and decline bench and all sorts of other machines and often end up waking up the next day with a sore chest. Before I thinned up (about age 14) I was around 150 pounds and 5'7 so I was on the husky side. I have tried all different types of chest exercises yet none of them seem to help out in allowing me to tone up my chest. I eat a protein bar with 26 g of protein after every workout and have about 80 g more of protein in a day.

Does anyone have any sort of suggestions towards what I could/should do to tone up my chest?

 

[Zeus]

How many calories do you consume per day? Protein is important, but I've read case studies that protein consumption is slightly overrated and based on personal experience, I can't say I've noticed a huge difference. If you don't get enough calories, you can make any gains. Try keeping up with your calories. A good rule of thumb is about 18-20 times your body weight. That's how many calories you should get. 145X18/20 = 2610-2900

If you don't get that many, you're just spinning your wheels. You could get only 2000 calories a day and eat 200 grams of protein and I don't think you'd gain much.

 

[anthony.m.d]

make sure u isolate the muscles you want to workout. so when you work out chest. do chest and triceps as these both are worked out when your do dips, bench, flys and any other chest workout. you want to be able to use the heaviest wieght you can lift when you work out the muscles you want to. so first thing you do is bench press 6 - 8reps, 4 sets. this will do strength and hypertrophy (muscle grow). bring the bar down to your lower part of your sternum. Moving onto other chest workouts and nothing else. or if you want to rest your chest do 1 exercise for triceps. do not workout nothing else but your chest and triceps as this will let you have enough energy to get a good workout on your chest. i would say only 1 exercise for triceps because when you workout your chest your doing your triceps, so you don't want to waste the energy. also protein builds the muscle but without carbs the protein can't do its job. protein uses carbs as fuel.
if you are only having problems with growing the lower and outer part of your chest, you need to do flys on a flat bench. dips, and any decline exercise. also you should try cable chest press but supporting your back with a fold up bench. this really works out all of the chest because i have just recently started to do it in my exercises. if you still don't see no gains, it's most likely your form. you should just get a personal trainer for 1 session and you should be alright after that. Tony d