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 Training Discussion Board
 Chest ------> Wide Grip / Close Grip
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| Author | Topic: Chest ------> Wide Grip / Close Grip |
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GROWTH Amateur Bodybuilder (Total posts: 53) |
posted April 30, 2000 01:16 AM
  
ok, there's a problem starting off with my upper body, My chest is not keeping up w/ my shoulders back and bis. all my body parts are evenly porprotions(sp?)and growing nicely :-) except for my chest. My strenght is excellent but my chest muscle does not show for it!! every one at the gym keeps on telling me to hold the bar on a wide grip. Now if I hold it more on a shoulder-width grip would that help my chest blow-up a bit? It's more towards the middle of my chest thats a bit lacking in size. -Or if anyone has a GREAT chest workout that would put some size on please let me here about it, thanx!!! IP: Logged |
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StevieD Amateur Bodybuilder (Total posts: 79) |
posted April 30, 2000 06:10 AM
If you grip the bar too close then you work your triceps so be careful. I would switch from flat bench to incline bench and seated hammer pressing. If you want a chest that looks big you tend to get a upper chest that starts under your chin. Try doin this workout once per week: Incline press (3) To work your lower chest I would to decline press and fly ever 3rd workout. Remember - everybody has muscles that grow slower than other. I made rapid gains on my chest, arms and legs but my calfs and shoulders take a lot more hard work. In contrast, my buddy has got massive shoulders and his chest took longer. IP: Logged |
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GROWTH Amateur Bodybuilder (Total posts: 53) |
posted April 30, 2000 11:56 AM
So your saying that I should concentrate more on incline rather than flat bench. ok, thanx!! IP: Logged |
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mac sloan Amateur Bodybuilder (Total posts: 21) |
posted April 30, 2000 05:00 PM
When your doing bench and you want to place more stress on the pecs then make sure to keep your elbows out when they start to come in you start to work the triceps.keeping the elbows out minmizes tricep work and maximizes pec work along with the shoulders. IP: Logged |
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cymric_knight Amateur Bodybuilder (Total posts: 19) |
posted May 03, 2000 10:50 PM
Instead of trying to 'push' the bar up in the bench press try to 'pull'. I know this sounds strange but concentrate on 'pulling' your elbows 'in' instead of just pushing the weight up which brings the tris more in the picture. Hope this helps. I chest sucks too but this sure helps (plus it's a genetic thing). ------------------ IP: Logged |
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GOWZER Amateur Bodybuilder (Total posts: 20) |
posted May 04, 2000 10:50 PM
i agree with cycrimic that its totally genetic.ive had this problem for years ,i cant seem to close the gap in my pecs,ive triedevery exercise scheme known to man,flys and pec deck machine has helped but still not enuff,been doing alot of decline dumbell benchpress to close the gap seems to be working,give it a try.it was recommended in the arnold encyclopedia,ill keep you informed on my results.. IP: Logged |
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aten8 Pro Bodybuilder (Total posts: 153) |
posted May 05, 2000 11:34 AM
Gowzer I hate to tell you but no matter what you do other than surgry it is physically impossible to fill in the middle of your chest. You can always make the muscle big so it looks closer. But to actually, phsically have your chest gap go away sorry it ain't going to happen. Don't worry thought there are many body builders whose chests are seperated towards the bottom. who cares. peace IP: Logged |
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ethertek Amateur Bodybuilder (Total posts: 19) |
posted May 06, 2000 12:57 AM
Here's a very general rule of thumb. Wide grip = more work on outer pecs if you want to work the upper pecs more lower the bar just below your neck or high up on your chest.....if you wanna work the lower pecs lower the bar below you pecs. I say you vary your grips that you stimulated more part of your pecs. Also, so other exercise like pullovers, crossovers, and flyes. Oh ya, and do the incline b-press to concentrate on upper pecs and decline to concentrate on lower pecs.
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