cant get a bigger chest

J

jakee

0
so far the exercises i do are: incline bench, flat bench, and 2-3 cable exercises for chest.. and recently in my workouts i dont ache after, and havent been getting any bigger either..

the main mass gaining exercise on chest is flat bench so i believe? and so far ive been benching properly for almost 2 months, im up to 65kg (143 pounds) but its become my limit.. and i feel this is why im not gaining more mass (as im not progressing) and btw, i do only weigh 63kg so would that be restricting me?

what course should i take on gaining more chest muscle?

and also about my benching dilemma, should i just keep persevering and keep doing 65kg until it becomes easy? is that how it works?
 
Flat bench isn't the main mass gaining exercise for the chest - it's just the most popular one that all the gym bros gravitate towards.

Definitely focus on increasing your bodyweight. You won't build much muscle anywhere without an increase in bodyweight. But I sincerely hope you're training your entire body, not just chest.

How are you benching? You say you've been doing it properly, I just want to assess whether or not that's true. You should have your shoulders pulled together, your chest up (which, lying down, would be cued by trying to drive your chest into your spotter/the wall behind you), and your elbows tucked in as you squeeze the bar as though you're trying to bend it with your hands. This should produce an arched upper back creating some space between most of your spine and the bench. This should also cause you lower the bar down to about where the chest meets the abs. Your hips should also be planted into the bench, and your feet should be planted evenly on the ground, and you should be pushing your heels into the ground as you bench.

For your progression, it may be a good idea to back off the weight a bit, focus on the right muscle contractions, and move up from there. If you do, say, 3x8x60kg, then next time do 3x9x60kg, then 3x10, then 3x11, then 3x12, then return to 3x8 and move up n weight to 65kg, and keep on progressing in this fashion, you should gradually get stronger and build more mass on your chesticles.
 
yeah ive looked up several videos of bench to check form and think ive got it down, thing is ive heard that you shouldnt do more than 8 reps on bench? some say no more than 6 or 4 either.. but at the moment ive been doing 6-8 reps

could i do this? .. 60kg, 3 sets of 4 reps, then every time i bench ill add an extra rep until i get to 8 (bearing in mind i bench twice a week) and once i get to 8 reps 3 sets, ill bump it up 5kg?
 
As said above, I really hope you are doing a full workout, not just chest. But, my chest is one of my more difficult muscles to develop. I have found the best exercise for ME is doing weighted dips to build my chest. You need to spend time in the gym to learn how your body responds best to exercise. For example, as far as growth/development, front squats are far superior for me than rear squats. It took time for me to train/monitor and see how my body was developing.

Good luck with your training.
 
oh yeah course i am :) mainly upper body though, im not fond of getting huge legs.. and unfortunately my gym doesnt have a dip machine, and thats a good point i suppose.. so far flat bench has added the most mass on my chest by far..
 
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