hey Alexander look u train your chest once in the week then next week u train them. it is very normal to have pain in the chest muscle if u do 3 times a week ten i guarantee u don't have pain. and for your chest i suggest do 5 exercises i.e incline bench press, flies, bench press, dumbbell press and...

hey thanks, i will try this

I'm little demotivated because biceps, triceps doesn't increasing and i have good chest, abs ,shoulders. and taking good diet and i follow proper routines of various exercises. please guide me.