Chest needs help

[DroppingPlates]

Yes

Take a good look in the mirror, your lying pos

[heenok]

I have a weak flat chest due to my delts overpowering it.
What has helped recently is decline bench press. Feels awkward at first but within a few session saw the lower part of my chest growing and effectively making my chest look bigger.

A lot of people dont need the decline bench but i think if you are front delt dominant its the best exercise you can do for chest.

The upper part is is no secret, hard to develop for sure especialy if natty. One thing that I like is incline dumbell presses superset with incline flies.

[Grape Ape]

What changes in your training then? Less food, more cardio?

Less food?  No, I just eat normally and a bit extra if I'm hungry.  If my workout frequency increases, I eat more.

As for "cardio", most workouts are a blend of weights,  rucking, running, military type stuff, etc...sometimes all interwoven. 

If you do 45 sets in a workout of 1 minute each, with only 15 seconds rest in between, you're getting cardio benefits.

[pellius]

"Row" the bar to your chest whilst trying to "rip the bar in half".

"Lower the bar like you are compressing a spring and then explode up."

-- Dorian Yates, Blood and Guts

[milone79]

"Lower the bar like you are compressing a spring and then explode up."

-- Dorian Yates, Blood and Guts

Bill Kazmier said the exact same thing....

[pellius]

Bill Kazmier said the exact same thing....

Just to clarify, when he says "explode up" it's not like the bar is flying up rapidly. In fact, it is still going up in a relatively slow and deliberate manner, but that's because the resistance is heavy enough
to substantially slow down the concentric phase. If you are able to punch the bar up in just one second then the weight is way too light.

[ritch]

Less food?  No, I just eat normally and a bit extra if I'm hungry.  If my workout frequency increases, I eat more.

As for "cardio", most workouts are a blend of weights,  rucking, running, military type stuff, etc...sometimes all interwoven. 

If you do 45 sets in a workout of 1 minute each, with only 15 seconds rest in between, you're getting cardio benefits.

must not handle much weight with 15 second rests... So you get what? 10 reps the first set, then 2 the next?
Dosen't make sense...

[pellius]

must not handle much weight with 15 second rests... So you get what? 10 reps the first set, then 2 the next?
Dosen't make sense...

All Muscle Milk and Doggcrap Rest Pause training.

[ritch]

All Muscle Milk and Doggcrap Rest Pause training.

MUSCLE MILK!!!

[Grape Ape]

must not handle much weight with 15 second rests... So you get what? 10 reps the first set, then 2 the next?
Dosen't make sense...

You're thinking about it in bodybuilding terms.

One minute could be 30-40 reps of DB chest press
One minute could be a plank
One minute could be a farmers carry, bear crawl, sprint, pullups/burpee combo......

But I also do regular cadences of sets and reps on squat / DL / Bench ,etc....

But as for the weight, if you have muscle, you won't lose it.  SC who used to post here, switched to these style workouts and goes up to maybe 35lb DBs max.  Hasn't lost an ounce of muscle and has a better build than 98% of the people  here.   I haven't lost anything either, just flub.