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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Training Discussion Board
 I want to add size to chest-without adding mass on my shoulders or triceps
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| Author | Topic: I want to add size to chest-without adding mass on my shoulders or triceps | ||
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Pro Bodybuilder 
Posts: 386 |
I have a lagging chest. My lower and upper portions both aren't full or hard at all. MY chest looks concave although the rest of my body is sculpted quet well. I DON'T WANT TO ADD ANY SIZE TO MY SHOULDERS OR TRICEPS BUT DO WANT TO BLOW MY CHEST OUT IN EVERY DIRECTION. I am getting into modeling and can't add any size to my shoulders or tris, so if any of u can give me advice on how to go about this than i will appreciate it.      | ||
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Pro Bodybuilder
Posts: 386 |
also i have trained for 4 years now if this helps. I am 6'0 197 lbs. at 6 percent bf with a high metabolism. Very muscular and defined and want to stay that way while adding size to the chest. | ||
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Amateur Bodybuilder 
Posts: 294 |
that sounds like an impossible task dude; maybe if you only did fly movements, but still would take forever to build up a chest doing just flys, i dint know if this is safe but you can prexhaust you tris and delts before every workout so it does not have time to recuperate and grow. but this is a bad idea. sorry dude, cant think of any other way you can make this work, anyone else? | ||
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Amateur Bodybuilder
Posts: 182 |
I do not know how you would do this. I would guess do the fly movements also, but it would take a long time just doing this for chest. Maybe grab as wide as you can on the bar while doing incline and flat bench. By the way, keep your feet on the floor while benching. Some people say if you put your feet on the bench it works the chest more, well it doesn't.  | ||
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Elite Bodybuilder 
Posts: 1432 |
only way to minimize your delts and tris is to work them less intensely. overall your shape will ultimately change when your chest grows. your shoulders cant help but get stimulation. shift your workouts to focus on chest and when it comes to training delts or tris, maybe go for a high rep scheme or lesser workload. any way you look at it your front delts and triceps will get alot of stimulation from your chest workouts. so if proportion is what you want, you will have to give one way or another. ------------------ | ||
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Elite Bodybuilder
Posts: 873 |
Train Chest heavy with presses and pullovers. Just do not train delts and Tris. You will get enough stimulation from the benches. | ||
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Pro Bodybuilder
Posts: 386 |
can't not training my tris and shoulders lead to injury. | ||
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Elite Bodybuilder
Posts: 1432 |
no, you arent doing this indefinitely. plus you are going to get plenty of work in your tris and delts with the chest work. the plan here is to minimize growth in your delts and tris, not to neglect them. | ||
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Amateur Bodybuilder
Posts: 53 |
Italian Sweetness FlexRich here so listen up, what you are asking for is a difficult task but not impossible, so there is some help. Lets make one thing clear when you bench press your tris are getting a workout as well depending on where you hold the bar. If you don't want to add size to your tris my best suggestion is go moderately heavy at a wide grip on the bar. Use the pyramid technique in reps and sets. Moderate-Maximum-moderate. Incorporate some incline dumbell seated presses go for high rep with a moderate weight, don't go to light cause now then you would be focusing on cutting up. The point here is to try to proportion your chest also don't forget to the decline with the wide grip. Once again moderate weight using the pyramid technique. Flex on this while your walking down the cat walk. | ||
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Pro Bodybuilder
Posts: 386 |
thanku fellas. very helpful | ||
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Pro Bodybuilder
Posts: 362 |
try doing DB incline presses. Go heavy, and it's a great mass builder. It personally works better for me than regular bar bench presses. ------------------ | ||
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Amateur Bodybuilder
Posts: 114 |
I NOTICE YOU'RE NOT INCORPORATING DEADLIFT IN YOUR ROUTINE,DO IT & IMMEDIATE AFTER DO AT LEAST 3 SETS OF DIPPING. | ||
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Amateur Bodybuilder
Posts: 57 |
Ignore all of these other posts. do flat bench flye's as your main exercise for chest. flye's are a better mass movement specifically for chest than anything. screw pec deck and cables, that shit WILL take forever to build size Good luck!! | ||
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Amateur Bodybuilder
Posts: 110 |
Italian Sweetness; what's so wrong with big arms? Will Calvin Klein not respect you? Shouldn't a model have a proportionate body? Just wondering. | ||
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Cool Novice 
Posts: 20 |
maybe you do not lack muscle on your chest but you have a concave rib cage under it. Breathing pullovers expand it well assuming you are not too old and stiff. ------------------ | ||
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Amateur Bodybuilder
Posts: 166 |
Presses, with a wide-grip, and varying degrees of incline will minimize stress on the triceps. | ||
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Cool Novice
Posts: 27 |
Forget about using fly's as the mass builder - that can only work for the very small percentage of people. Unless you're one of 'em, only heavy presses can build up significant mass. YES, flys can be used in muscle building, but having the whole pec training build on 'em is sthing completely different. The KEY to the successful training is the change - might be your pecs just got used to the training you do - you can try to change something. Switch the exercises, when you've done the flat bench first, do it after the incline - or you can use heavy DB press, either for incline or flat. It worked for me bigtime, especially on the flat. But remember, go heavy. And at last, I definitely wouldn't do declines of any kind - most of the people have problem with the upper pecs - but have you ever seen someone with good upper and lagging lower chest? Another type of problem with chest could be the overtraining of small parts - the tri's and shoulders -this can stop the progress very rapidly. Some people are sayin' that overtraining is a state difficult to reach - but unless you're a genetic freak or using gear, you have to be careful with it. My opinion. Mylo | ||
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Novice 
Posts: 4 |
The best thing for you to do is while performing your chest movements before you even do your first rep, act as if someone is putting there finger in the middle of your back. squeeze your shoulder blaeds together and then begin your set, but remember to keep your shoulder blades fixed in this position all throughtout your sets. this will isolate your chest more. it will take the stress off of your shoulders directly and put more of the tension on your chest instead. try this and get back with me if it helps. it sure has helped wonders in my chest development. | ||
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Amateur Bodybuilder
Posts: 193 |
just do decline DB presses. it minimizes delt work, and hits the same part of the chest as flat bench. just don't train tri's or shoulders and your set. simple. ------------------ | ||
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Amateur Bodybuilder
Posts: 183 |
Bump,,, ------------------ |
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posted August 18, 2000 03:29 PM