chest workouts

[das79]

I've been working on my chest for a while, and Ive built up some decent mass, but Im not seeing the shape of a typical nice looking chest. Are there any exercises I should be doing to shape better. I think the problem area is the bottom of my pecs.

 

[INNOCENT]

you could try decline bench press.

 

[rbtrout]

Declines might help a bit, but flat and inclines are the best - they'll give you that nice, full look. Flys are also a good shaping exercise.

 

[ruggermu]

You can only do so much for shape bro. Genetics is the biggest factor. What is your chest routine?

 

[das79]

I do all of the above, incline, decline, flat, fly's. different routines on different days. Do you recommend any certain routine?

 

[ruggermu]

It's just me but one thing I would say is add dips. Weighted or if your not up to that yet body weight, I think and believe people will agree they are one of the best chest exercises out there. As far as decline there fine I rotate them in every so often but I wouldn't go all 3 presses every work out.

Here what I do it has worked well for me(chest is probably where I'm most satisfied)

Bench
Incline
Cable Cross
Dips
Pullover(Cross Bench, heavy)

I do dumbells for all my presses because of an injury, but if you don't do them at all I would recommend swithching back and forth between the two, that's what I would do.

Hope this helps

 

[Mithrandir]

i foudn that flys help with shape...just me

 

[tzan]

Whats your bf%?? You say you have some good mass.

 

[das79]

My bf is fairly low. Im naturally a skinny guy, so I dont have good mass compared to probably most of you, but from where I was Im happy with my gains on my chest. When I started working out I was 5'9 145, now Im 5'9 165. My chest just doesnt look like I want it to yet. The rest of my body looks pretty defined. So I dont know what Im doing wrong. Genetics I guess?

 

[ruggermu]

Have ytou hit a plateau on strength gains, or are you still moving along?

 

[das79]

oh, Ive definately hit a plateau. I just started taking some creatine ethyl ester, so hopefully that will help. I used to take 1-ad, and that helped me a lot last year, unfortunatly that is no longer available.

 

[ruggermu]

I don't know your experience, but have you tried switching things up? For example making incline your big first lift on chest day and stuff like that. Is your diet on point? If NO either of these may help you

 

[Sub-Zero]

I do all of the above, incline, decline, flat, fly's. different routines on different days. Do you recommend any certain routine?

i rocmmend adding dips in

 

[view]

for chest help, I think it comes down to these factors:

1) heavy flat bench, heavy incline bench, weighted dips
2) lots of food, especially protein, clean carbs, and efas
3) training chest twice per week. once heavy, once light
4) progressive overloard
5) deconditioning

 

[time2getbig]

i rocmmend adding dips in

Great suggestion, also decline db's

 

[ke 20]

i was gonna start a new thread but this goes along with this one. im having trouble seeing the mass on the lower and outside corner of my chest. anyone have a good workout that hits this area?
sorry for hijacking the thread.

 

[das79]

ke 20 , thats the same problem Im having. My pecs just dont look right yet. Im gonna try some new things, that everyone suggested. I think that might help, so thanks to everyone.

 

[das79]

I have another question about a chest workout. When you do dips for your chest, how do you do them? when I do dips I feel it more in my shoulders and triceps.

 

[jay1]

Bend your knees and put your feet back, so youre leaning forward. Thats the way I do them and I feel it more in my chest.

 

[ruggermu]

Bend your knees and put your feet back, so youre leaning forward. Thats the way I do them and I feel it more in my chest.

that's it just try to bring your feet back. Feels a little weird getting in position but they work

 

[mm107]

I have another question about a chest workout. When you do dips for your chest, how do you do them? when I do dips I feel it more in my shoulders and triceps.

i know what you mean, i feel it in my tris too, just try leaning foward more i guess. Im still getting the hang of dips. Just started them recently too since im having the same problem as you. I can hardley do my bodyweight lol. But stick in there Consistency is key too!