Recommend chest workout for hard gainers

[horny_chi]

I find it very difficult to build chest. Any recommendations?

[boy13]

Push ups everyday then change variation to diamond and so on, increase bench press. If push ups can do everyday if bench please allow few days to rest.

[strategicthrust]

I personally found that bench press helped me grow my chest the most. I started with dumbbells then moved on to include barbell also. Need to do with correct form to feel the work on the chest muscles.

[DMassage]

Try the dip push up. It works for me.

[egal]

does resistant band help

[MasterFitMalaySG4U]

Dips...push up (diff variations)..chest fly.. use more weights then machine 

[horny_chi]

well, i shall tried some push up then. see how it works out. did it in the past maybe not motivated enough, that's why not seeing any changes

Edited October 22 by horny_chi

[Jace27]

dumbbells bench press is good to adjust your form. for me seated cable flys can really feel the stretch.

Edited October 22 by Jace27

[horny_chi]

On 10/21/2024 at 2:49 PM, boy13 said:

Push ups everyday then change variation to diamond and so on, increase bench press. If push ups can do everyday if bench please allow few days to rest.

 

everyday seems hard, but i promise to try LOL

[horny_chi]

2 hours ago, Jace27 said:

dumbbells bench press is good to adjust your form. for me seated cable flys can really feel the stretch.

 

worth trying dumbbell press first. maybe later with cable fly. the cable looks harder to control lol

[ReubenH]

You need to first assess what you’ve been doing to build your chest to see if the intensity and variation is good enough. Which part of the chest are you focusing first?

if you decide to do calisthenics way, then varying height (standard, incline and recline) and varying width (standard, wide, diamond) should help if done at least on alternate days. 
 

if you go to gym, then similar variations of bench (standard, incline, recline) presses for the size. To cut the shape, cable and chest fly or dumbbell press (help to balance both sides).

 

Other than the front (chest), doing back will help to improve your posture and push up your chest too. Working on shoulders will also increase your frame for better look.

 

Lastly, look at your supplements, if you are taking enough protein and Creatine to sustain muscle building. 

[CCH1985]

Most important is your form, whether you're doing the exercise properly with the full range of motion. don't ego lift with heavy weight but incorrect form and limited range of motion. 

[ReubenH]

1 hour ago, CCH1985 said:

Most important is your form, whether you're doing the exercise properly with the full range of motion. don't ego lift with heavy weight but incorrect form and limited range of motion. 

Agree totally on that. Start light first and get the form right. In fact, after many years of gym, I’m going back to lowering my weights but increasing on reps and squeezing/pausing at peaks. When you get these right, you will feel more pumped at the right areas you want to focus. Lightweight also help you find the target muscle you want more easily. Go research on YouTube, there are many worth learning from.

Edited October 24 by ReubenH

[horny_chi]

I saw this in youtube, what you guys think of this? 

 

 

[ReubenH]

1 hour ago, horny_chi said:

I saw this in youtube, what you guys think of this? 

 

 

You shoulder rotators must have good flexibility and strength to do those range of push ups, not forgetting the strength of your wrist also needs to be high to withstand the stress resting on the dumbbells .
Need to discern what’s achievable and realistic in YouTube videos. 

[Axel-rod]

On 10/24/2024 at 12:07 PM, horny_chi said:

I saw this in youtube, what you guys think of this? 

 

 

Many guys including me have trouble building the chest compared to other muscles. So I digged into the reasons. From what I gather, the common reason is our modern day posture. We always keep looking at our phones or a laptop and that naturally rounds our shoulders forward. So when doing chest workouts, either bench press or push ups, we end up working our shoulders than the chest. Most of these tricks that you see on the internet are just to keep you from not using the shoulders and work out the chest. They are just that.

[ReubenH]

Saw this today on fb. Pretty informative. A wider back will help in developing the V-shaped torso.

 

[Steve5380]

On 10/23/2024 at 11:07 PM, horny_chi said:

I saw this in youtube, what you guys think of this? 

 

 

 

I saw this video on YouTube a while ago.  I did many forms of chest exercises, but now the push-ups are my favorite exercise, done at home. 

 

Being an octogenarian, lower-body exercises are now more important than upper-body ones.  After squatting for many years, I use now the leg press, and lately I am putting all my energy into exercises of the glutes.  I read that they should be equal in strength or prevail over the quadriceps,  to keep the knees healthy and also to avoid lower back pain.  This seems to work, and also even at my age I see the benefits of a nice big butt.    With a strong butt, no chair is hard anymore!

[anxiousfriedtofu]

On 11/1/2024 at 8:30 AM, ReubenH said:

Saw this today on fb. Pretty informative. A wider back will help in developing the V-shaped torso.

 

 

I'm eager to know if truly doing pull ups everyday will lead to better growth than doing it occasionally? I do agree that the back can handle a lot of training volume, but probably better to do a portion of the work from other rowing movements. That way the V shape is created from back width and thickness.

 

Don't forgot lateral raises and rear shoulder pulls/face pulls as these contribute to the V shape too. Chest too, to some extend but that'll be only a T-taper.

 

Everyone should be doing some variation of the pull up regardless of your training objectives.

Edited November 19 by anxiousfriedtofu
Edit grammar