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 Tuesday at 03:10 AM by horny_chi

[Jace27]

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

Edited Tuesday at 06:34 AM 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 2 hours ago 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.