Filling up the chest, Please help.

[ajaygill]

I need some serious help on my chest. It seems to be all lose, with fat but i'm pretty lean all over except the chest area. My nipple are needs to get more tighned and i was wondering what routine will help tighten up the muscle and get the hard kind of look. any input if appreciated.

 

[SaiBoT]

Have you done any hormonal profile exam? Also post your diet... I'm sure the problem is right there.

 

[Seattleite]

I need some serious help on my chest. It seems to be all lose, with fat but i'm pretty lean all over except the chest area. My nipple are needs to get more tighned and i was wondering what routine will help tighten up the muscle and get the hard kind of look. any input if appreciated.

Heavy bench press and weighted dips. That will take care of the problem...

 

[ajaygill]

no exam at all, i was thinking it could be gyno from purberty, but i'm not sure. anything i have ever taken is creatine. my diet is pretty clean overall, i might sneak a cheesburger in once a week.

 

[dabuffguy]

no exam at all, i was thinking it could be gyno from purberty, but i'm not sure. anything i have ever taken is creatine. my diet is pretty clean overall, i might sneak a cheesburger in once a week.

don't be paranoid. if you had gyno, you'd know it. A full nipple doesn't = gyno. You'd have swollen plump little titlets.


As far as filling up the chest, barbell bench is better for increasing power. Using dumbbells is better for size and development of the pec than a barbell press. You get a better and fuller contraction of the pec using DB's.

If you care about strength, I'd go with the barbell press. You will uundoubdetly get chest size gains. If it is purely cosmetic, then DB press is better.

Rep range in the 8-12 rep range. 12 reps would mean failure. Increase your amount of sets. If you have to drop weight to make it to 8 reps after 3-4 sets, that's fine.

when you focus on the lift, make sure you are focusing on the chest making the contraction as opposed to pushin the weight up with your arms. That's why I prefer dumbells because you can concentrate the chest better each rep. The BB press is limited in its range of motion.

And, some people are gonne cry foul, but flies will have an added effect to the chest. Do them AFTER ALL your pressing is done.

 

[miplank]

don't be paranoid. if you had gyno, you'd know it. A full nipple doesn't = gyno. You'd have swollen plump little titlets.


As far as filling up the chest, barbell bench is better for increasing power. Using dumbbells is better for size and development of the pec than a barbell press. You get a better and fuller contraction of the pec using DB's.

If you care about strength, I'd go with the barbell press. You will uundoubdetly get chest size gains. If it is purely cosmetic, then DB press is better.

Rep range in the 8-12 rep range. 12 reps would mean failure. Increase your amount of sets. If you have to drop weight to make it to 8 reps after 3-4 sets, that's fine.

when you focus on the lift, make sure you are focusing on the chest making the contraction as opposed to pushin the weight up with your arms. That's why I prefer dumbells because you can concentrate the chest better each rep. The BB press is limited in its range of motion.

And, some people are gonne cry foul, but flies will have an added effect to the chest. Do them AFTER ALL your pressing is done.

I love flys

 

[dabuffguy]

I love flys

 

[ajaygill]

right now i was doing about 4-8 reps range usually not under 5 trying to gain some mass. i guess il try to go with the 8-12. should i do this with all my bodyparts. My chest workout last time was, barbell bench, incline dumbell press, flat fly's, incline cable flies, assited dips(can't do them perfectleu yet)

 

[kkobayashi]

I need some serious help on my chest. It seems to be all lose, with fat but i'm pretty lean all over except the chest area. My nipple are needs to get more tighned and i was wondering what routine will help tighten up the muscle and get the hard kind of look. any input if appreciated.

Cable cross overs, Decline benchpress (hits the lower part of your chest, which is what I think you want), Incline bench (hits the upper part of your chest), Dumbbell pullovers (make sure you keep your abs tight and back straight [shreds your chest ])

NOTE: I got these workouts from CustomizedWorkouts.com (free and complete with videos and instruction on how to do each exercise)

 

[dabuffguy]

Cable cross overs, Decline benchpress (hits the lower part of your chest, which is what I think you want), Incline bench (hits the upper part of your chest), Dumbbell pullovers (make sure you keep your abs tight and back straight [shreds your chest ])

NOTE: I got these workouts from CustomizedWorkouts.com (free and complete with videos and instruction on how to do each exercise)

Do NOT waste your time with decline bench pressing. It is an ego lift. It will do nothing for you to get a full tight chest. The chest needs to sit high and tight. A good chest will have a well developed pectoralis minor (upper pec) and a ful pectoralis major (mid and lower chest).

Decline pressing will make your chest look like ass. Stick to dips if you want a decline movement. I don't do them at all cuz my shoulders don't like them very much. My chest is coming along very nicely. Flat bench and incline bench is all you need. If you are sculpting the chest (aesthetic approach), bodybuilder style, dumbbells are your best friend. This isn't to say you should ignore flat BB press. You should alternate workouts between flat BB and DB and incline DB and BB. Keeps things fresh and avoids plateauing in lifts.