chest needs fullness

[ryu007]

My chest has been my weakest part for as long as I can remember. I can bench 300, but by looking at me, you'd never be able to guess it. My chest work out looks like this:
Flat bench (alternating weeks with barbell and dumbell)
Incline press w/DBs
Decline press w/BB
Weighted Dips superseted w/DB flyes
Any advice on how to add some "fullness" to my pecs? Helpe! They're seriously lagging!

[wes]

How many reps per set please,and how many sets per exercise?

That`s 5 movements for pecs,could be too much and could be a form issue as well or a nutrition issue,or both.

Genetic predisposition for pecs might suck,but there is always a way to keep progressing and improving over time.

[Mike]

How many reps per set please,and how many sets per exercise?

That`s 5 movements for pecs,could be too much and could be a form issue as well or a nutrition issue,or both.

Genetic predisposition for pecs might suck,but there is always a way to keep progressing and improving over time.

Wes is right, might be diet or genetics.

Weighted dips can be a great exercise to start with, working up real heavy.  I'd also throw in some machines for fun and variety, Hammer Strength machines are great for isolation.

Also, by "fullness" do you mean size?  You want a bigger chest correct?

[ryu007]

How many reps per set please,and how many sets per exercise?

That`s 5 movements for pecs,could be too much and could be a form issue as well or a nutrition issue,or both.

Genetic predisposition for pecs might suck,but there is always a way to keep progressing and improving over time.

I try to do 10 reps per set, but I pick a weight that I can only do 8-9 reps on my own, so I always have a spotter make me force rep that last tenth one. Also I do 4 sets per exercise. I keep my form flawless, except maybe for the last rep or two, I might cheat, but I'm very strict on my form. I stand at 5'9" and weigh 182 lbs. And I've always been skinny all my life, so maybe you're right about genetics.

Wes is right, might be diet or genetics.
Weighted dips can be a great exercise to start with, working up real heavy.  I'd also throw in some machines for fun and variety, Hammer Strength machines are great for isolation.
Also, by "fullness" do you mean size?  You want a bigger chest correct?

Yes, I do want a bigger chest, the size of my chest does not reflect my strength. I was thinking of maybe doing more incline presses, or incline flyes, whether on the cable or with DB's. Because the upper portion of my chest is what lacks size. I've tried hammer machines, but you have to put an insane amount of weight on there to get a good pump. This led me to believe they don't recruit as many muscles in my chest to do the movement versus BB or DB.

[wes]

I would cut back the number of sets.......you do not need to do 20 sets for pecs,try working harder and doing 12 sets.

If you want more size,try this routine..it`s not designed for strength but will attack your pecs in a way that you`re probably unaccustomed to.

Pre-Exhaust Super-Set:
{Flyes:
3 x 10 (constant weight)
{Bench Press:
3 x 8-10 (constant weight
No rest between exercises,one minute rest between Super-Sets.

Smith Inclines:
3 x 15,12,10 (next week do,3 x 10,8,6.....alternate rep schemes weekly)

Paralell Bar Dips:
3 x failure-bodyweight only (after you can get 20 reps per set,add a 15 pound dumbell around your waist)

Rest no longer than 60-90 seconds between sets on the last 2 exercises,keep it intense and leave the ego at the door...............mind/muscle connection focusing on stretching and squeezing the pecs,not poundage.

[ryu007]

Sounds good. I'll try it next week (just did chest yesterday) and we'll see in a month or so if it works. Thanks.

[wes]

No problem bud,good luck, and train your ass off!