I'm having a hard time working my pecs, bench presses and flyes (on bench) aren't doing anything for me...

I'm having a hard time working my pecs, bench presses and flyes (on bench) aren't doing anything for me. Straight-arm pullovers kinda work, but my arms get tired before my pecs get much of a workout. What can I do about this?

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Weighted dips.

Or DB benchpress instead of barbell.

youtube.com/watch?v=SJt1Pa38KaQ
there you go.

That guy in the background, topkek.

You should feel it in your chest or you're doing something wrong. Dips or widen your grip on bench.

Do Dips with a lean-over.
Do standing chest flyes with cable. And focus on usin the pecs for movement. You can do these on a benc too, laying down.
Move explosively in the concentric hase and slowly at the eccentric phase.
It should be heavy, and done to 12-15 reps

How much do you DB press?

I can assure you your chest will not be small if you can use 90+ lbs dumbbells.

Also decline cable flyes. Anything flat or incline will make your front delt dominate the movement.

Forget barbells because of the limited ROM and delt/tri dominant movement.

Your natty muscle won't grow if you stay weak.


tl;dr: DB press and cable flye more weight.

this lady has downs right?

I made a bench out of milk crates and all I've got are 2 20lbs DBs and 2 5lbs DBs. I tried twisting the DBs as I bench them and that kinda worked.

20lbs is a little heavy though, can't do it for long (20 reps) before my arms start to shake so my chest gets little work.

Its not enough weight. at least not to make big gains.

>reps 100s
>still has small chest
/fit btffo?

Are you memeing me?

>sign up for a proper gym and do a normal db presses for 6-12 reps
>making it

pick one

I'm a DYEL and I lift the 20s until I start feeling like my arms will give out, do you really think I should lift more?

I can't even do extended flyes on the bench with the 20s yet.

your rep range should be inbetween 8-15 reps.
You should progressivly increase weight ass you can do 3-5 sets of said reps.

Read the sticky

Yes, you should be increasing weight instead of reps.

My mistake, I assumed degenerate units are about 0.6 imperial units.

I bet if you can do 12 reps with 50kg/110lbs DB's you'll have decent pecs

if you didn't ruin your form with delt dominance

Look up the cable 7 14 21s, if you can find it on youtube

Bench press your bodyweight, 5 times.

Then do dumbell stuff.

Do at least a hundred pushups everyday for 4 weeks, then stop and watch what happens to your chest (on top of normal strength training). I'll wait. Fixed me right up.

cut out flyes do db bench and db incline all you need or stick with bb bench and do db incline

Aside from flys, what are pec exercises exist which don't use the triceps?

>I made a bench out of milk crates and all I've got are 2 20lbs DBs and 2 5lbs DBs. I tried twisting the DBs as I bench them and that kinda worked.
This has to be bait

You should aim towards around 30kg dumbbells when bench pressing, after which it's more practical to use primarily barbell.

Also do cable crossovers, they're the single best thing for middle pec.

Also lots of pushups while progressing.