this was an issue of mine. I think one thing you need to consider is whilst the chest is the MAIN thing people want to grow.

if you have never been a hard core trainer before you may find to get a good set of thick chest plates it can take years. so its a case of just sticking at it, and it will come.

I found that my routine im doing now is working but shortly will be looking at increasing my number of sets

WARM UP
**on each following exercise you should so a warm up set of 12 on a light weight before you begin**

SETS
all weights should be heavy, enuf so u can get 10's out and as you increase you should be struggling.. u need a spotter. if your form is faltering you need to drop weight. ask someone in the gym to give u advice on form(instructor)

Incline 4 sets 10 .... Heavy -> Heavier -> Heavier -> Heavier

hands on the bar just wide of your shoulders, bring the bar down the the clavicle (centre of your collar bone) then nice explosive movement upward.


STRAIGHT INTO NEXT EXCS.

Flys, 4 Sets 10

(be carefull that whilst you do want heavy weights its not TOO far out of reach or you will injure. when bringing weights together try not to focus on pulling the weights in your hands together, but imagine your bringing the inside of your elbow together... this helps focus the work on the chest & stops straining the bicep ligaments)

FLAT BENCH

4 set 10

(Same as the incline except slightly wider grip & the bar should come down just below the nipple to fully stretch & work the chest plate)


DIPS

4 sets of dips

this is difficult to explain correct form, you need to be pushing throo the chest & tilting back, go to u tube.


now that should do you for a few weeks, ive found its helped me come on alot....

soon im moving up to 5 sets per exercise & probably adding some supersets in. but you can do that once you feel the above is working for you.

id even suggest maybe for the first week just do 3 sets on everythin to get u into it. but you should notice a difference with that & loads of protein.