Why is chest so darn weak???

[Matthutch09]

I've been working out entire upper body for the past 3 months, and have seen steady progress in all areas. biceps and triceps are stronger, and I went from curling a measly 60 pound barbell up to a 95 pound barbell. shoulders have broadened, and back is steadily making its way up there as well. forearms, even, have gained strength and veins are practically popping out of them! problem, as I stated in the subject, is chest. It is BY FAR weakest area. I stand at about 6'4 and I weigh 205 pounds. So the fact that benching 135 even one time is tough for me is pretty pathetic. However, I am also confused as to why I can't put up 135 even once. Today I was working out with buddy and I benched 95 pounds 15 times with relative ease. I decided to just try 135 after that, and essentially could not make it up even half way. Anyways, it's apparent chest is weak, and that the benching I do does not do much to help it increase in strength. friend suggested I do pushups and work way up to actual benching, but I'm not sure. What should I do to help strengthen chest?

[lens_d]

it takes time to build it up. 3 months you should have noticed a litle improvement though. Try the exercises Less told you to do but keep benching as well. 95 pounds to 135 pounds is a big jump for a guy just starting. you should have went to 105 first. build it up slowe and just know it takes time. I remeber when 135 was dam hard. seems like a long time ago now I'm stuck at 315 its a never ending battle.

[sant_29]

It might help for you to find out your one rep max on the exercises that have been suggested to you and go for a pyramid training programme. For example do 4 sets, then your first sets would be 10 reps x 65% of your one rep max. Increase by 5% each set and decrease reps by 2 each set. Try that you should get the results you want.

[Insight]

If you're wanting to get strong you should be training your lower body aswell. What is your current workout routine? I would definately recommend a full body 3x a week to avoid CNS burnout. Mark Rippetoes 3x5 would be a good place to start. The program is based around squatting 3x a week and benching 3x a fortnight, squatting is probably the best excercise you can do due to the hormones released by carrying out the movement. Here is Mark Rippetoe's 3x5, which i did years ago and was very successful for me (Squat went from 150lbs for 5 reps to 350lbs, bench went from 100lbs for 5 reps to 240lbs for 5 reps, Deadlift went from 200lbs for 5 reps to 400lbs, all this in around 6-8 months.)

Week 1:

* Monday - Workout A
* Wednesday -Workout B
* Friday - Workout A

Week 2:

* Monday - Workout B
* Wednesday - Workout A
* Friday - Workout B

Workout A:
# 3x5 Squat
# 3x5 Bench Press
# 1x5 Deadlifts
# **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B:
# 3x5 Squat
# 3x5 Standing military press
# 3x5 Bent Rows (or power cleans)
# **2x8 Chin-ups (recommended mainly if doing the cleans)

Add weight to each lift every session (around 2.5kg/5lbs, and when this becomes too much add less), and try to get 3 sets of 5 on each lift. If you fail to get 5 reps at any weight then repeat the weight next session, and if you fail 3 times take a deload. Also make sure your diet is up to scratch (i.e 3500kcals a day +, and 1-1.5g of protein per lb of bodyweight).