Help with my chest, why can't I do this?

[TheStuff]

I am going to make this short because I just wrote a long message and my computer froze :-( Well anyways, I want a very nice cut and defined chest. I do not bench press because I feel no progress with it, so I do dumbbell presses. Right now my chest is nice on coming out the sides (like where my armpit is) but the upper and lower chest is nothing. What can I do to get a nice chest? here is what I do

db press. 3reps of 8
db incline press. 3 reps of 8
cable crossovers. 3 reps of 8
dips. 3 reps of 8
incline machine press. 3 reps of 8

by then my chest is pumped but I can only feel it on the sides where near my armpit and stuff, why can't I feel it through my whole chest? Please help me out, thanks.

P.S Maybe I need to gain some fat? I am 5'10 and only 140lbs. I do a lot of running due to my sports so maybe I don't eat enough? Help!

 

[Yanks20]

First you shouldn't be doing 2 incline press movements. i would take that out and possibly mix up the routine a little bit.

db incline press - 4 sets of 8-10 reps
db press - 3 sets of 8-10 reps
db flies or lying crossovers (place a flat bench between the cable extensions) - 4 sets of 8-10
dips - 30 total, once you can get 10-12 per set add weight and lower the rep range.

give that a shot! don't worry you will continue to grow in due time!

 

[sawheet]

Do dumbell flys!!

 

[Mule]

Originally posted by TheStuff


P.S Maybe I need to gain some fat?

Oh no you dont want to do that. Muscle my boy, MUSCLE!

Try some lower cable cross overs. You know put the hooks to the bottow and bring them up and cross in front of your chest. Try super setting those with declines.

 

[Scotty the Body]

Your routine isn't that bad, other than dropping the machine incline press and maybe doing some flies, I don't think its your problem.
The shape of your pecs is mostly genetic, you can make them bigger but you cannot re-shape them.
Keep at it and it WILL come.

 

[TheStuff]

Thanks, I'll drop the machine one and add in an incline db press and then switch off from doing cable crossovers and incline cable crossover on chest days. Hopefully this will work.

 

[Robboe]

How long have you actually been training for?

 

[TheStuff]

Hmmm, probably for about a year now

 

[Chest Rockwell]

It might not even be the weight training that is causing the problem.
Alot of people overtrain and do not rest enough(sleep) to grow.
We all know that diet and nutrition plays a huge role in gaining muscle as well.
I never saw any noticable gains until I made rest and sleep a priority.

 

[ians]

The Stuff !

Fistly ditto to what others have said - but are you using a full ROM in all the exercises ??????

 

[TheStuff]

Yes, I am doing each exercise in perfect form because I know that form is really everything to lifting, if you don't have good form you won't get results and you will likely injure your self sooner or later.

 

[Lightman009]

You might even try declines and pec-deck if you arent seeing any results with the others. Mixing it up often yields great results. You are very thin ideed, it may be hard for your chest to grow simply because you aren't getting enough protein, and getting enough of the right foods is half the battle. Are you taking any supps? Or at least a Protein shake? Also, you may want to give benching another shot, I have noticed that no other exercise puts as much mass on the chest as the flat bench does. It will also increase your strength which will allow you do more weight on the other db exercises you already do.