I have been training for almost a year and my chest isnt growing as much as the rest of my body parts. I do more of dumb bell bench press than barbell bench press. I train my chest for atleast once a week. Can someone advice me on this? thx :)

Hey bro, chest can be a difficult area for a lot of guys to build or bring up. Keep in mind that one year of training under your belt is great, but it takes years to fully develop any muscle group so dont get discouraged just yet. The way I see it you've only just begun. One thing I can say about chest is that your training must be thorough. If you are only going to train your chest once per week then you need to hit it as hard as possible. Personally if your chest is truly a lagging body part for you then I would recommend training your chest twice per week every 3-4 days depending on how well your recovery from training is. There are quite a number of exercises you can do for your chest but for straight up size, proportion, and strength these are the best and in this order:

Flat bench press: 4 sets of 8-12 reps.

Incline bench press: 4 sets of 8-12 reps.

Dumbbell fly's: 4 sets of 10-15 reps.

Parallel bar dips: 4 sets of 10-15 reps.

Cable fly's/crossovers: 4 sets of 15-20 reps.

 

These are the typical exercises that comprise all of my chest workouts. Sometimes the order in which I do the exercises change and sometimes the rep ranges change depending on my specific needs at the time. In your case for muscle gain you should be focusing on high volume. You need to be doing at least 4-5 exercises and 4 sets per exercise each in the 8-15 rep range each chest workout. Be sure to always do a warmup set or 2 prior to starting any working sets. By doing this you will activate deeper muscle fibers in your chest which will allow for a better pump and also more poundage on each set. Be sure to start with a lighter weight and increase the weight each set. Now I know that I suggested barbell bench presses, but I would recommend that you alternate between barbell and dumbbell presses each week to keep your chest confused. Dumbbells also work a little more stabilizing muscles that assist the pecs. I would also highly recommend that you either get a good reliable training partner or that you have a spotter handy for the bench presses. This way you can lift heavier weights and be a little more bold with your training. Spotters can also assist your with forced reps that will help you become bigger and stronger. My favorite technique for chest is actually drop sets. The pecs are thick muscles that are full of tissue and there is no better way to engorge them with nutrient rich blood than do do some drop sets. I prefer to do my drop sets for the last set of each exercise and it usually consists of 2-3 drops keeping the reps around 8-10 for each drop. Remember in a drop set you are to take no rest until the last drop is complete.

 

No matter how devotedly and vigorously you train your chest, it isn't going to grow unless you feed it proper nutrition day in and day out. You need to be consuming at least 1-1.5 grams of protein per pound of your body weight per day. Drink plenty of water. Immediately after training be sure to consume 30-45 grams of whey protein with a fast digesting carb source such as grape juice to spike your insulin. By spiking your insulin immediately after training and consuming that fast digesting whey it is quickly absorbed by the muscles that were just trained which leads to quicker recovery and more gains.

 

Now lets get to the gym and start winning.

Hey bro, chest can be a difficult area for a lot of guys to build or bring up. Keep in mind that one year of training under your belt is great, but it takes years to fully develop any muscle group so dont get discouraged just yet. The way I see it you've only just begun. One thing I can say about chest is that your training must be thorough. If you are only going to train your chest once per week then you need to hit it as hard as possible. Personally if your chest is truly a lagging body part for you then I would recommend training your chest twice per week every 3-4 days depending on how well your recovery from training is. There are quite a number of exercises you can do for your chest but for straight up size, proportion, and strength these are the best and in this order:

Flat bench press: 4 sets of 8-12 reps.

Incline bench press: 4 sets of 8-12 reps.

Dumbbell fly's: 4 sets of 10-15 reps.

Parallel bar dips: 4 sets of 10-15 reps.

Cable fly's/crossovers: 4 sets of 15-20 reps.

 

These are the typical exercises that comprise all of my chest workouts. Sometimes the order in which I do the exercises change and sometimes the rep ranges change depending on my specific needs at the time. In your case for muscle gain you should be focusing on high volume. You need to be doing at least 4-5 exercises and 4 sets per exercise each in the 8-15 rep range each chest workout. Be sure to always do a warmup set or 2 prior to starting any working sets. By doing this you will activate deeper muscle fibers in your chest which will allow for a better pump and also more poundage on each set. Be sure to start with a lighter weight and increase the weight each set. Now I know that I suggested barbell bench presses, but I would recommend that you alternate between barbell and dumbbell presses each week to keep your chest confused. Dumbbells also work a little more stabilizing muscles that assist the pecs. I would also highly recommend that you either get a good reliable training partner or that you have a spotter handy for the bench presses. This way you can lift heavier weights and be a little more bold with your training. Spotters can also assist your with forced reps that will help you become bigger and stronger. My favorite technique for chest is actually drop sets. The pecs are thick muscles that are full of tissue and there is no better way to engorge them with nutrient rich blood than do do some drop sets. I prefer to do my drop sets for the last set of each exercise and it usually consists of 2-3 drops keeping the reps around 8-10 for each drop. Remember in a drop set you are to take no rest until the last drop is complete.

 

No matter how devotedly and vigorously you train your chest, it isn't going to grow unless you feed it proper nutrition day in and day out. You need to be consuming at least 1-1.5 grams of protein per pound of your body weight per day. Drink plenty of water. Immediately after training be sure to consume 30-45 grams of whey protein with a fast digesting carb source such as grape juice to spike your insulin. By spiking your insulin immediately after training and consuming that fast digesting whey it is quickly absorbed by the muscles that were just trained which leads to quicker recovery and more gains.

 

Now lets get to the gym and start winning.