Chest Question HELP

[JeSt3r]

Well with the onset of this competition i've been looking at myself in the mirror alot more lately (yea yea i know im a cheese ball) and looking at my chest i notice that it is growing...but the outer portion is the part doing all the growing...i still have a big gap between the pecs where the muscle meets the sternum....but if i turn sideways in the mirror i do have a chest....i dont get it...anyone know anything i can do to help this grow?? i know the pecs are just one big muscle but is there anything?

 

[Bulldog_10]

It has alot to do with genetics bro...

Keeping that in mind...do you do cable crossovers? If so, make sure you're REALLY squeezing when your hands meet, and try to cross them over a little bit to get a large ROM. Just concentrate on REALLY squeezing your pecs when your hands are close to each other. Alot of people just do DB flyes, or use the pec dec...this doesn't allow you to cross the hands over.

That, along with all your other chest movements, should do the trick.

 

[JeSt3r]

that could be it...considering i dont do cable crossovers since i workkout at home on the smith machine...is there anyway to do it at home ??? =/

 

[Bulldog_10]

that could be it...considering i dont do cable crossovers since i workkout at home on the smith machine...is there anyway to do it at home ??? =/

Hmm...let me think about that one. Could be tough. You could always just do them with no resistance, and just squeeze as hard as possible. Just lie down and pretend you got some dumbells in hand, and do flyes, but cross over at the top and squeeze the shit out of those bad boys.

I'll see if I can come up with anything else you might be able to do at home.

 

[JeSt3r]

thanks bor hopefully this will aid me =) i wuld give u k but i gotta spread it around grrr

 

[wnt2bBeast]

Ive dropped cable flyes out of my routine..They may help you get a good pump but they will do nothing to add size or strength to your chest..they are mainly a detailing move wgich should only be done once you've achieved a thick chest..i would stick with presses and regular d-bell flyes (inclines and flats)..just my 2cc's

 

[JeSt3r]

i gotta get pics... i mean my chest is starting to fill out but the inside is taking its sweet damn time..

 

[wnt2bBeast]

i gotta get pics... i mean my chest is starting to fill out but the inside is taking its sweet damn time..

bro that is always the hardest part to develop..youll see many big guys with gaps in the middle when they are cut..i would really emphasize inclines.. ive always done inclines but im retooling my chest routine and im going to put particular emphasis on incline bench and flyes..just keep at it

 

[JeSt3r]

i do all presses....incline/decline/flat/dont do flies i do pec deck...might have to do both from now on

 

[wnt2bBeast]

you go it covered..i would rotate each week which press you start with this way you will eventually be just as strong in all presses..

 

[JeSt3r]

and every week or two is DB week...same excersizes just with dumbells to hit the full ROM...i duno how im gonna do this yet considering i only got 30lb as the heaviest right now..

 

[Cuthbert]

Don't sweat the specifics bro. Just make them BIGGER and everything will probably fill out in time.

 

[d3track]

jes-

i know exactly what you are talking about

i'm gonna get flamed for this

but the more i did incline movements, and ohp, the better my upper pecs have been getting, and the gap is lessesning

 

[Bulldog_10]

Ive dropped cable flyes out of my routine..They may help you get a good pump but they will do nothing to add size or strength to your chest..they are mainly a detailing move wgich should only be done once you've achieved a thick chest..i would stick with presses and regular d-bell flyes (inclines and flats)..just my 2cc's

You know...no matter what people say behind this guy's back...sometimes he has some good info.

 

[green iguana]

Don't sweat the specifics bro. Just make them BIGGER and everything will probably fill out in time.

Agreed.

 

[JeSt3r]

believe me my chest has gotten a large amount bigger...some of my friends are like "yo stop holding ur breath..." and im like im not dick...they like damn ur getting big

so i guess its kinda filling out =)

 

[from zero]

Ive dropped cable flyes out of my routine..They may help you get a good pump but they will do nothing to add size or strength to your chest..they are mainly a detailing move wgich should only be done once you've achieved a thick chest..i would stick with presses and regular d-bell flyes (inclines and flats)..just my 2cc's

I agree completely.

 

[wnt2bBeast]

You know...no matter what people say behind this guy's back...sometimes he has some good info.

 

[Luciano_]

Hi, I agree with Bull, cable crossover is very good.
Another exercise I use to make is something like this, I'll try to explain it in “my English” ..
Incline bench 30 and go for some light dbs .. now put your arms like when showing your muscles to a girl: !__o__! bicep - forearm 90°, palms facing up, then start a movement like in the butterfly chest machine but spin your forearms so when you complete the movement you can "see" your palms. Dumbbells are now touching each other in the side that was facing out when the movement started. And the bicep – forearm angle could be something around 130 - 160° ...
Got it?

Probably there’s a name for this ...
Is this a good exercise?

Cheers