A lot of skinny guys naturally have a flatter-looking chest, but fortunately, there's many ways to thicken it up.
I actually used to have a pathetic chest, but it's turned into arguably my strongest body part...
It's time to turn yours into a Super-hero like, armour-plated sculpture.
If you want to grow your chest, you need to work for it.
This means performing:
A) At least 10 sets per week
B) At most 20 sets per week
Too little = no growth
Too much = no recovery
A) Adequate weight on the bar
B) Adequate relative intensity
Assuming you're pushing yourself hard enough, and with enough weight, then those are the set (although not total volume, I know) recommendations.
This means some variation of chest pressing movements (using multiple muscle groups).
These will give your entire chest the main workload. Then you can follow up on isolation exercises AFTERwards.
This may be controversial, but MOST people end up lacking UPPER chest development.
No one ever lacks lower chest development.
The incline BB or DB press is a fantastic movement if you want an aesthetic-looking chest.
- Flat Bench
- Flat DB Press
- Wide-grip bench
- Close-grip bench
The last one being more of a tricep focus.
I wider grip may well be a game-changer if you struggle with pec activation.
OR do 'drop sets' (keep dropping the weight after each set with no rest).
These are great tactics to fatigue your chest more in less time, on exercises like:
- DB Flies
- DB Incline Flies
- Cable Flies
- Pec Deck Flies
Now, you could hammer it 1.5 times per week (on a M/W/F rotation), but I do think it's better to hit it a little more if you're:
A) Naturally skinny
B) Natural (not on drugs)
Then of course spread the volume out evenly across sessions.
- More lean muscle
- A thicker chest
- A stronger bench
- Thicker shoulders
- A superhero-like physique
Then get daily strategies here: