Chest Workout

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pau1

0
I have been working out for an hour, 3 times a week for the past year and half.
I do Chest/Back on Monday, Shoulder/Biceps Wednesday, and Legs/Triceps Friday. I put Abs workout on all of the 3 days.
However, my chest has not developed at all compared to other body parts. I do not have a deep partition in the middle of my chest. And also the side (from profile) of my chest is not defined at all. I have tried different chest workout methods and nothing has worked for me.
It is very discouraging to see some guys in the gym who have been there only for few months and have become more defined and bigger when you have been there for more than a year.
Is there anything I can do? Do I need to workout more, more times a week or more time per session?
And also, I have realized that I have not been able to lift more for the last several months. In the beginning there was a rapid increase in my strength, but now it looks like I have landed on a plateau. Could this be the reason?
Please Help.
 
I think you would have to post your chest routine for us to give advice. Also, do you feel that your diet is in check ??
 
I alternate between these two:
1) Bench Press, Inclined Press, Decline Press, Dips, Flat Bench Dumbell Flys.

2) Dumbell Press, Inclined Dumbell Press, Inclined Dumbell Flys, Flat Bench Dumbell Flys, Dips.

I try to do 3 sets of 10-12 reps, but most of the time end up doing 3 sets of 12, barely 10, and barely 8 sometimes 6 reps due to increase in weight or decrease in strength.

About my diet, I east good size meal 3 times a day and two small snacks. All total, I take about 120-150 gms of Protein everyday. I am 5-11 and weight 170 lbs.
 
Pau1, about the plateau, same thing happened to me. It means its time for a change. You have probably been doing the same workout for a long time. Your body grows best when you shock it with different routines and variations of set/reps. Ideally change it up every few weeks.

How much can you bench? Are you sure your form is correct with your chest excercises?

To get a shocking results you need to shock your body,

good luck
 
pau1 said:
LV, any other chest workout that you would suggest me to add to my routine?
Click to expand...
Other than my suggestions, no. But you may want to consider changing the routine up in about 6-8 weeks or so.

Good luck. :)
 
I always do my flyes on a cable machine. You get a constant resistance throughout the whole range of motion, with dumbbell flyes the resistance on the muscle becomes less as you raise the dumbbells. If you want total chest Isolation then there is nothing better than high to low cable flyes to make your chest explode. You can tell a good isolation exercise because of the very small weight you have to use...
In my gym the weights are numbered 1-25, not in Kg or LBS, I use 4-5 for chest flyes and 20-25 for tricep push down.
 
I bench press about 110 lbs + 45 lbs (bar) = 155 lbs easily to 12-15 reps first set. Then if I had 10 more pounds, I can barel list it to 8 reps. Without adding, I can still go for another 8-10 reps. And I weight about 170 lbs.

Since all of you have suggested a change in my routine, what should I do then? Since there are not many ways to exercise, especially chest, sooner or later you will be doing the same thing over again, don't you think so?
 
Guys could you tell me what can I do in order to decrease my chest asymmetry? also, when I do barbell bench press I fell more the right side then the left one..why that??
 
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