i was cursed with a weak chest, meaning i had good genetics, except my chest, traps, and calves were bad genetics. what worked for me was heavy bench presses. i'm proud to say my chest has improved a LOT during the years (all natty), my goal is to have an Arnold chest, i'm getting there, i'm a big fan of the golden era, tiny waist, vacuum pose, massive chest and arms, that was the look. lately i have created my training system, I call it MS training, which stands for ''muscle soreness training'' and the whole goal is to get the muscles sore, never too sore where i can't walk or something, but that nice ''ouch'' feeling, that you know you are going to grow. rn my chest and biceps are sore, lol. lately i've been incorporating dumbell flies, with a very slow, 10 second negative, works like a charm. i also do dips, just body weight, each set i do as many reps as possible. intensity is key. also, when doing bench presses, always use a wide grip and go all out, i still wanna improve my outer/lower chest, but it has improved a lot, being short (5'7'') i kinda resemble Franco Columbu a little
