Chest Valley

[halfaclue]

I need some cosmetic help more then strength. I'm shedding the winter flab and noticing that I have good lines on the top and outside of my pecs. The bottom is still carrying some chub but looks OK. The issue is the space on my breast bone between my pecs. I'm 6' 255lb and it looks like you could stick a roll of cookie dough between my pecs.

Normal Chest Day (note: I switch doing incline first with flat first, every 2 weeks)

Flat bench 2 w/u sets and 3 heavy
Inc db or inc Hammer strength 3 heavy
Dec sb 3 heavy
Pec Dec 3 moderate 8-10 reps
Cable crosses 2 sets 8-10 reps

I want to fill in the gap but I also do not want to abandon the rest of my chest. A trainer at my gym made this program for me like this.

Close Grip bench (shoulder width)
Dec Flies
Flat Flies
Incline Flies
Rev Cable Cross

I'm worried that this will weaken the rest of my chest. please help.

 

[Backlash]

Close grip bench will primarily work your triceps not your chest. As far as inner/outer chest, your pecs are attached horizontally, so you can't really work your inner/outer pecs, just your top/bottom chest. Basically, though, as your chest gets bigger in general it should start to fill out more. I definitely would not do all flies and no presses.

 

[wnt2bBeast]

I would definitely not want to do the program that trainer recommended!! I would stick with your basic compund moves bench, inclines both barbell and d-bell..i would stick with just one sculpting type move flyes or cables and add dips but make sure your hitting your chest not tri's..

 

[from zero]

It is my belief, as well as others, that you cannot target inner and outer chest ...

This sounds like a genetic problem to me. You will just have to fill the whole thing out, and with time, the inside will begin to grow more.

 

[halfaclue]

I suck again..I hate genetics. Thanks for the feedback.

 

[UA_Iron]

just keep working at it, if you are able to build some thickness in your pecs the inner area may fill in better.

 

[bran987]

It is my belief, as well as others, that you cannot target inner and outer chest ...

This sounds like a genetic problem to me. You will just have to fill the whole thing out, and with time, the inside will begin to grow more.

you're saying at 6'0 255 he will 'eventually fill out'??? the guy sounds enormous.. what BF% you at man?

 

[cwick0]

Tell your trainer to go FUC* HIMSELF! Then tell him to go to EliteFitness and T-mag. Oh, and grow some pecs!

 

[d3track]

word of advice
99% of trainers are fucking idiots

very few are worth the time

 

[bigdho]

Tell me about it. The last trainer I hired had a fake certifacate!

 

[d3track]

Tell me about it. The last trainer I hired had a fake certifacate!

now thats slimy

the trainers at my gym

i dont even want to go there
but the ILS is spreading liek the plague

 

[wnt2bBeast]

Tell me about it. The last trainer I hired had a fake certifacate!

Thats messed up!! I could be wrong but is it that hard to pass the tests? Kind of reminds me of stock brokers..all you need to do is pass the test then ur allowed to steal money from mom and pop and tell them that stock xyz is poised to go to the moon..really sad that people dont want to better themselves!!

 

[halfaclue]

I'm probably around 15%...I have the viens in the arms and a 2 pack but no lower ab definition at all. My chest is not that strong for my size. I haven't maxed in a while but my last chest day looked like this.

Flat bench 2 w/u sets and 245 for 9 275 for 6 and 305 for 3
Inc Hammer strength 135 on each side 9-7-6
Pec Dec 280 (stack) 9-6-5
Cable crosses 90 on each side 8-6-5

 

[wnt2bBeast]

I'm probably around 15%...I have the viens in the arms and a 2 pack but no lower ab definition at all. My chest is not that strong for my size. I haven't maxed in a while but my last chest day looked like this.

Flat bench 2 w/u sets and 245 for 9 275 for 6 and 305 for 3
Inc Hammer strength 135 on each side 9-7-6
Pec Dec 280 (stack) 9-6-5
Cable crosses 90 on each side 8-6-5

Pec dec and cable crosses are more of a sculpting move i would drop one and add dips in after your pressing movements..

 

[d3track]

inclines instead of flats
hammer is good
flat db flys
incline flys

 

[halfaclue]

I do dips for my tri day

 

[bigdho]

now thats slimy

the trainers at my gym

i dont even want to go there
but the ILS is spreading liek the plague

LOL....ILS. Its spreading like HIV!!

 

[bigdho]

Thats messed up!! I could be wrong but is it that hard to pass the tests? Kind of reminds me of stock brokers..all you need to do is pass the test then ur allowed to steal money from mom and pop and tell them that stock xyz is poised to go to the moon..really sad that people dont want to better themselves!!

It depends who you get your certifacation from. Mine was hard but the one my wife did was a joke. Your right about the brokers....Once they pass that test its free rain on suckers.

 

[wnt2bBeast]

It depends who you get your certifacation from. Mine was hard but the one my wife did was a joke. Your right about the brokers....Once they pass that test its free rain on suckers.

Yes i started out as a broker..lol.. just out of curiousity which training cert was difficult? im looking at possibly getting into the field..thanx bro

 

[WalkingBeast]

Tell me about it. The last trainer I hired had a fake certifacate!

Im starting training without a certificate for the time being. Its bullshit to me. I see all these trainers that weigh 135lbs or completely out of shape having thier clients do these bullshit exercises with bands and rubber balls. Im just looking for a few sessions a week anyway, full time work would take away from training. TRAIN OR FUCKIN DIE!!!

 

[WalkingBeast]

Id stick with incline and flat benches and make those the staple of your chest routine. Flies and everything else should be done last IMO and even excluded completely in favor of extra sets of flat bench and inclines. I stopped flies for a few years, but was hitting 11+ sets of flat bench and the same for incline, spread over 2 days. Not to mention speed bench and rack lockouts. My chest got alot thicker and fuller and retained all the striations when flexed. Now when I do flies, I do them heavy and to failure. I think more sets to failure with freeweight would work well. Might be worth a try

 

[wnt2bBeast]

I do dips for my tri day

Walking's advice is always golden..Dips done for chest are not the same as for tri's..ur elbows need to be flared out demphasizing the tris and placing more stress on the pecs..

 

[UA_Iron]

Walking's advice is always golden..Dips done for chest are not the same as for tri's..ur elbows need to be flared out demphasizing the tris and placing more stress on the pecs..

The main difference in dips emphasizing your pecs is to lean forward; if you were to emphasize triceps you'd be straight up and down.