Pecs

Hey Jow Forums
How do i deal with my pecs refusing to improve? I can bench 2 plates but my pecs look like shit.
Also should i start lifting heavy? Almost all exercises i do are above 20 repetitions and it seems as if my gains have slowed down considerably.
>177cm
>63kg
>20yro
>lifts for 2D

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>above 20 repetitions
ngmi

>63kg bodyweight
>tiny chest at 63kg
>benches 2plate
>only 20rep sets
This doesnt make sense bro

Hey man you kinda look like all you do is arms and abs

LOOK AT HIS LEGS LMAO

Why are your legs so hairy and no hair on your upper body?

>benches 2plate
Max bench
>only 20rep sets
For bench i usually do 50kg 20reps, sorry for wording it badly
Oddly enough, i dont do much arms at all, but i do put a lot of effort into abs

>Almost all exercises i do are above 20 repetitions
All you're doing is building muscular endurance. Drop down to 8-12 reps and up the weight.

Your arms are doing all the work when you bench, you must have shit mind/muscle connection with your pecs. Find another exercise that lets you actually feel your pecs and work on that so you get comfy using your pecs.

>For bench i usually do 50kg 20reps
That's your problem, you won't grow from this shit.
Start benching 5x5 closer to your max.

Clearly he's going full faun mode to tempt ladies with his panpipes.

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Shit genetics, im hairy on my upper body aswell but its much less thick
Thanks, but shouldnt muscular endurance also increase my strength?

Can you give some examples? I also do 2 sets of 42 diamond push ups a day, but it doesnt seem to work at all.
checked and thanked

Here is your problem. No awarness at all. Read some articles, find a reasonable youtuber or just buy books. Dont base your knowledge on mongolian stamp collecting forum.

Diamond pushups work triceps.

8-12 reps at a weight that leaves you with two more reps in the tank, 4 or so sets
warm up well with very light weight and high reps, you should get some burn in the muscle first.
incline bench, dips, dumbell bench, pec dec, flyes if you can still do it after the prior.
also eat more.
focus on the squeeze every rep.

No, you aren't stressing your body in a that encourages it to adapt by growing stronger. TL:DR; 1-5 reps: strength gains, 6-8: balanced strength and hypertrophy, 8-12: hypertrophy. More than that is endurance and it's good to train in all those rep ranges.

You should visit push-up thread sometimes.

Jesus. Is that what i should expect if i hit 2pl8s?

your socks are so cute, love'em

No way you're benching 2pl8

I get better pecs just doing push-ups

>2 sets of 42 diamond push ups a day
Exactly like this user said Your triceps are OP so when you bench you only use your arms, no chest activation. If you want to do pushups to increase chest then find pushups that actually work the chest.

>Your triceps are OP so when you bench you only use your arms, no chest activation.
shit can this happen? I'd better drop arm isolation

Pushups every morning when you wake up.

Diamond pushups are for triceps, you need to do open pushups, the more open the better.

First off, there's no way you're at 2 pl8s, even if it's your max. You're using your shoulders too much while you bench, which inflates your numbers and doesn't focus your pecs as much, hence your current problem. My advice to you would be to look into isolation exercises, i.e. pec flyes (machine or dumbbells work) and decline bench, I've had a lot of pectoral improvement from the exercises personally.

Yes it can happen and looks like it did. But the solution isn't to drop arm isolation it's to focus on chest. Do flys/crossovers or something at a low weight and make sure you actually feel it in your pecs

Look up a hypertrophy routine and do at least the chest exercises. Is this not obvious? Did I take the b8?

>No awarness at all.
Yea, im pretty new to this kind of thing since ive bearly been lifting for a year so ill try to educate myself better. The sticky didnt help much tho, ill try and talk to other people at the gym
>Diamond pushups work triceps.
I feel like a complete idiot now
Those are my programming socks
Thanks a lot, also im eating a LOT.
I started lifting around a year ago and have gotten around 15kg (i believe i started with 47 and now im around 63)
I do push ups every day
No, other anons said it already, im lifting using only my arms

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How can i use less shoulder when pressing?

I really am, my incline bench max is shit tho, only 54kg one rep max

they're so cute!

What's helped me in the past is pulling elbows in closer to the chest, kind of hard to explain just over text but instead of benching with arms at a 90 (ish) degree angle, try pulling your elbows in closer to your body so they make an angle.

The only reason I say that there's no way you're lifting 2 pl8s legitimately is because I had the same problem with my bench, and once I fixed my form my Max went down fairly significantly until I worked my way back up with correct form. My pecs used to look like yours until I made that change.

Thanks mate, im going to gym this weekend and ill lower the weight and try to fix my form.
Heres some milkers

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>2 plates
You mean 135 pounds right? No fucking way you’ve ever pressed 225

idk how many pounds.
In my gym plate is 20kg
so im benching 100kg