Thread: Weak Chest

Good day everyone! I’m Esmail, 29 yrs old from Philippines. I am having diffucult time building my chest muscles. I do 2x chest workouts every week and my chest compared to my other muscles grow slowly. Is there anyone here could give me advice on what proper program should I follow to grow my chest fast? Should I do more of supersets or giant sets? Thank you for your answers! I would appreciate if someone lend me their knowledge about this!

Others here can certainly help but sometimes stuff comes down to genetics. I know for me that my chest grows easily when I don't even isolate it but my biceps need ridiculous work and still don't grow as fast

Do you make sure to really focus on just the chest and get that squeeze in? I find cable flys allow this and you can really target them nicely.
Consider pullups and pushups too - they can work wonders.

I also have a naturally small chest. Just train it hard and steadily with compound lifts (bench press, incline press, dips etc) and eat enough. It will come but you have to be patient

I wouldn't double down on chest workouts. If you are a beginner find one of the novice programs in the programs forum. Often they are 3x per week full body and will have you doing some kind of heavy chest exercise twice a week. If you focus too heavily on chest in the beginning you may create an imbalance. People who only train chest end up with hunched forwards shoulders as their back muscles do not sufficiently balance their pecs out. It looks awful and actually makes the chest appear smaller

Train everything hard and everything will grow at its own rate. Again patience