Thread: Unproportional body parts

my chest always lacked until i started eating more. its a stubborn one, i tell ya. what's your chest workout and your diet look like?

Chest work out(which i'm highly thinking of changing) includes:
4 Sets once a week of Flat,Incline,Decline Bench Press
followed by flys and peck deck.

Diet is high in protein, i weight 153 lbs and am small/medium framed trying to put on a little more weight..

way to much work, flat, incline, flys is plenty

Originally Posted by AirCartman

Chest work out(which i'm highly thinking of changing) includes:
4 Sets once a week of Flat,Incline,Decline Bench Press
followed by flys and peck deck.

Diet is high in protein, i weight 153 lbs and am small/medium framed trying to put on a little more weight..

Way to many sets. You are overworking those little pecs like crazy. Try 4 sets of flat bench and 3 sets of incline. Maybe split it up with some dumbbells here and there.

I was thinking of alternating every week, with dumbbells for one of them.. Is this too much?
4 sets of flat, 3 sets of incline, 3 sets of dumbell decline?
Do i even need decline.. What is a better chest workout for 1 day a week.

Originally Posted by Doublebase

You are overworking those little pecs like crazy.

Decline is overrated.

I would try 3 sets flat bench, 2 sets incline, and 2-3 sets of flys. Decline is useless IMO because of the short range of motion. That's just me though.

And alternating BB with DB weekly is fine. Dips are also great for chest if you lean forward a bit.

Originally Posted by AirCartman

I looked in the mirror lately and liked the progress in my shoulders, but my chest still lacks behind and i feel like i don't look that proportional. Does anyone suffer from this and what is the solution?

Maybe your shoulders are taking over the lift when you do pressing movements. Make sure to keep your shoulders back, and pinch your shoulder blades together, i mean it - i made this mistake too and i noticed that after i learned the proper form my chest was involved a lot more in the lift, and thus led to greater growth. Oh and YOU GOTTA EAT IF YOU WANNA GROW!!!!!

you should be doing no more than about 10 sets for your chest. overtraining is WAY worse than undertraining.

Can anyone list a better program that is similar to the one i listed for a 1 day a week chest routine.