Chest

[Realist]

I am looking for suggestions on how to improve the size my mid/main pecs while also increasing the depth of my chest.
My upper pecs grow and adapt quickly to any routine.
I am currently doing (post warmup):
Flat Benches 10,8-10,8,6-8,6
Incline Benches10,8,8,6
Dips 4 X 10
Super- (DB Flyes 15,12,10,10
set (Straight-arm Breathing Pullovers 12,12,12,12
(Over a bench)
I also do a set breathing pullovers in between sets of squats (To clarify,I am not saying that I am doing Breathing Squats) on leg day, 2 days later.
Any comments would be helpful.

[madeincanada]

ur routine it utilizes the compound movements. im guessing ur doin barbell presses? the thing that might need to be adjusted is your technique. i no that i have exaggerate lower pectorals since i have done a lot of power lifting and benching for strength while feeling the muscle contract meant nothing. therefore i was lowering the bar on the flat bench to my upper ads and lower chest area. however, i switched to bodybuilding and had to change the way i lifted as well. to develop more of the middle pec i had to adjuct the angle and arm position as i brought the bar to my chest. i had to flare my elbows so the bar would lower closer to my chin and the middle pec area.

[LeanSize]

I say just buid the chest with food and heavy proper lifting. Do the basics for mass.

[MUSTANG_18]

Genetically my chest has always been my weakest body part. Since I started using the 5x5 routine it has improved a great deal. I'll start with 2-3 warm up sets of Incline bench then right into my 5x5 working sets. I'll then do 3 sets of incline or flat dumbell press then 2 sets of weighted dips and 2-3 sets of flys. The rest is all left up to your diet :)

M18

[O-Train]

I agree with LeanMass just do a lot of heavy compound lifts and your chest will grow. The best advice I ever got was "You have to build the chest before you can shape it". So stay away from cables and just do heavy Dumbell and barbell movements and lots of heavy flys. Also trying to isolate or concentrate on a certain area isn't as beneficial as you would think. Upper chest is the exception because of the clavicular attachment and the development of pec minor.

[LeanSize]

The best advice I ever got was "You have to build the chest before you can shape it".


Yep. I heard that before too and is 100% true. Build it with food and weights, and then trim off the fat and change the exercises as you need to for the look you want.

[Realist]

Thanks guys-I'll give the 5 x 5 a try, with moderate-heavy compounds.
And of course food.

[St]

If you still don't grow in the chest,then try pump&pose.;)
You have great advice.