has anyone ever

[rfowler]

turned a terrible chest into a good one. If so what gear were you on and how long did it take, what was your workout like etc. my chest has always been my problem. i have nice side thickness but from the front its below average. experiences welcome.

 

[TEX25]

A lot of this is just genetics, but give us an idea of what you are currently doing.

 

[youngguns]

Heavy barbell presses

 

[bluetwistedsteel67]

I agree, it's alot about genetics. You can make a weak chest look ok but you can never make a weak chest look outstanding. It's even the same with women and fake tits. A woman with small tits that are an ugly shape can be improved with a boob job but they'll never be perfect. On the other hand, a woman with beautiful breasts that are just small gets a boob job and ends up with perfection.

 

[rfowler]

Heavy barbell presses

i am trying to harden up and actually shape my pecs. I just wanted to see if anyone has ever turned their weakest area into their best. Hopefully someone has done that with their chest.

 

[rfowler]

I agree, it's alot about genetics. You can make a weak chest look ok but you can never make a weak chest look outstanding. It's even the same with women and fake tits. A woman with small tits that are an ugly shape can be improved with a boob job but they'll never be perfect. On the other hand, a woman with beautiful breasts that are just small gets a boob job and ends up with perfection.

thanks for the reply bro. I would be ok with turning it into ok rather than subpar. i am throwing in a pic of my chest so you can see what I mean.
chest

 

[youngguns]

i am trying to harden up and actually shape my pecs. I just wanted to see if anyone has ever turned their weakest area into their best. Hopefully someone has done that with their chest.

Like I said, do barbell presses, you can move the most weight with this exercise. There is NOTHING you can do to SHAPE a muscle, only GROW and cut fat. That is that.

 

[210toosmall]

keep lifting, maybe cut some fat and youll see more definition.

 

[hardcore29]

I'm a BIG believer in perfect form rather than alot of weight. My arms used to lag until I totally changed my routine from heavy, heavy weight to PERFECT form. I used to love training really heavy but my best gains have come from using very strict form for 10-12 reps-no injuries either this way-

 

[tshoot]

What have you tried? I would do flat bench, incline bench, decline bench and flys. Maybe 3 set of each shooting for 6-8 reps on the flat/inline/decline bench and 8-12 reps on the flys. You could also use dumbells for a greater stretch and more freedom to isolate the top of the movement. I had a fairly flat chest similar to your but it has greatly improved using the above routine.

 

[rfowler]

What have you tried? I would do flat bench, incline bench, decline bench and flys. Maybe 3 set of each shooting for 6-8 reps on the flat/inline/decline bench and 8-12 reps on the flys. You could also use dumbells for a greater stretch and more freedom to isolate the top of the movement. I had a fairly flat chest similar to your but it has greatly improved using the above routine.

thanks bro.

 

[sabarblatoe]

My chest sucks ass and always has. I have tried everything short of site injections into the pecs (aint gona happen). All im looking for is the bottom to lap over a little and to fill out the middle cuz the sides are ok.

 

[DJ_UFO]

Looking at that pic, I'd say your problem is that you do not have muscle to actually have pecs. You cannot tell about your genetics yet because overall you don't look too muscular. Besides that, your body fat looks a little bit high; that will cover your muscle growing under the fat layer. Read thise board, make your workout schedule, hit it hard and get a strict nutritional plan.

When I started my chest was bad because I had litle muscle and didn't know what worked for me. I use to do the typical heavy barbell presses, dumbell presses and nothing else. That doesn't work for me. Not at least as primary exercises.

Today, I do heavy dumbell flyes, cable crossovers, declined flyes, inclined flyes, barbell press. To eah his own. Every body works different. You'll know what works best for you only trying and trying.

 

[rg78]

Looking at that pic, I'd say your problem is that you do not have muscle to actually have pecs. You cannot tell about your genetics yet because overall you don't look too muscular. Besides that, your body fat looks a little bit high; that will cover your muscle growing under the fat layer. Read thise board, make your workout schedule, hit it hard and get a strict nutritional plan.

When I started my chest was bad because I had litle muscle and didn't know what worked for me. I use to do the typical heavy barbell presses, dumbell presses and nothing else. That doesn't work for me. Not at least as primary exercises.

Today, I do heavy dumbell flyes, cable crossovers, declined flyes, inclined flyes, barbell press. To eah his own. Every body works different. You'll know what works best for you only trying and trying.

well put.

 

[solidspine]

I think your chest would see great improvement in 4-6 months, just start giving it serious attention

Buy Robert Wolf’s Bodybuilding 101, and follow a basic chest routine with regular changes.

 

[rfowler]

Looking at that pic, I'd say your problem is that you do not have muscle to actually have pecs. You cannot tell about your genetics yet because overall you don't look too muscular. Besides that, your body fat looks a little bit high; that will cover your muscle growing under the fat layer. Read thise board, make your workout schedule, hit it hard and get a strict nutritional plan.

When I started my chest was bad because I had litle muscle and didn't know what worked for me. I use to do the typical heavy barbell presses, dumbell presses and nothing else. That doesn't work for me. Not at least as primary exercises.

Today, I do heavy dumbell flyes, cable crossovers, declined flyes, inclined flyes, barbell press. To eah his own. Every body works different. You'll know what works best for you only trying and trying.

thanks bro good advice. my chest looks great with a shirt on because my upper chest is nice and full, its just a matter of getting the rounded bottom if that makes any sense.

 

[bluetwistedsteel67]

thanks for the reply bro. I would be ok with turning it into ok rather than subpar. i am throwing in a pic of my chest so you can see what I mean.
chest

Hard to tell in a doublle bicep pose because it doesn't really show off the chest. Post a pic relaxed, with your arms down for a better analysis. I've got a similar problem only with my arms. My chest has always had decent shape but my arms are just ok. Not terrible but definitely my weakest body part.

 

[lifthard2005]

turned a terrible chest into a good one. If so what gear were you on and how long did it take, what was your workout like etc. my chest has always been my problem. i have nice side thickness but from the front its below average. experiences welcome.

do x-reps

www.x-rep.com

 

[Mac173]

I havent' done chest in yrs and it's still out of proportion to the rest of my body.

 

[advanced-stealth]

What works good for me is flat bench, incline bench,and then I finish off with dumbell press once you have some size then you can start shaping.

 

[tshoot]

do x-reps

www.x-rep.com

Are you being serious about their routines or are you kidding? Not putting the comment down just want to understand if you think that site is worthwhile or if you are just pulling his leg. Looks a little over-hyped but I don't want to put it down if I have never tried their routines.

 

[jacshelb]

All my friends say that my chest is weak. I never really thought it was because I had good mid-chest thickness, so I looked good in a shirt. But, as my bf% gets lower toward a show I can see exactly what areas need improvement. The chest is made up of many different sections (I'd call them strands) as most of us know. It is not just one muscle, but a small muscle group. Therefore identifying where you need the most improvement and finding exercises that work that are for your structure is key. My chest isn't great, but I've made improvements over the last year.


Jacob

 

[rfowler]

Hard to tell in a doublle bicep pose because it doesn't really show off the chest. Post a pic relaxed, with your arms down for a better analysis. I've got a similar problem only with my arms. My chest has always had decent shape but my arms are just ok. Not terrible but definitely my weakest body part.

i would do anything to have your chest bro, nice seperation Ill post a pic tonight relaxed.

 

[D_Mac]

I agree, it's alot about genetics. You can make a weak chest look ok but you can never make a weak chest look outstanding. It's even the same with women and fake tits. A woman with small tits that are an ugly shape can be improved with a boob job but they'll never be perfect. On the other hand, a woman with beautiful breasts that are just small gets a boob job and ends up with perfection.

I dunno, it takes a long time, but you can grow a big chest. I had a tiny chest in highschool as a freshman, and I increased my bench a couple hundred pounds in 4 years.

I have never been lean enough to really show it off but my pecs grew a lot.

My advice would be hitting them every chance you get. I think a competitive workout partner somewhere near your ability is a must have, it will really keep you going.

I usually do 11 week cycles where I hit all the bench presses, incline/decline/flat, and do dumbbells about 50% of the time. First off, warm up with cardio and make sure your warm, an injury from being cold will set you back bad.

I start the 11 weeks at high reps the first couple weeks, 10-12, then I slowly get down to very low reps. I do pyramids, 10-8-6-8-10 to start with. As time goes on I get down to 5-4-3-2-1-2-3-4-5 or 4-3-2-3-4. Also I love to mix in a few 5x5's in the last half of the 11 weeks, I think that can really help you. Also, during the mid and end part of the 11 weeks I like to get in 2 or 3 days of negatives (heavy weight, VERY slowly lower it to your chest then your buddy pulls it back up, do 3-5 times) I suggest using less than your max for this, you can do a couple reps and it will get hard by the time your done, using max is dangerous.

One other idea, during the first 4 weeks or so drop in a burn out session or 2, for this:

put like 2 25's and a buncha 10's on each side of the bar (depending on your strength), do as many as you can, then have your spotter take one off each side, repeat till you can't lift the bar.

 

[juniorsamples]

Back in High School sports when I had to take my shirt off, guys would come up and ask me what was wrong with my chest. I had one of those sunken chests.
I did lots of Bench press(Flat, Incline, Decline), flys, and cable crossovers. I also made sure I did alot of extreme stretching of my pecs.

I've never since heard "Dude, what is wrong with your chest?"

Genetics play a big part of your body but hard work on a specifically weak body part can make a tremendous difference.

 

[Castro_bigdog]

I look at it like this if you have week tries then you will have a strong chest, if you have a strong chest then you will have week tries.
Same with the Back and Bies...
Its Genetics...(I hate Genetics)
I got my Tries to grow by Blasting away on them after my chest routine.

 

[karter]

Your BF is to high to see anything. Take some time and loose some weight. Then you can see what is under all that fat.

 

[Mac173]

Your BF is to high to see anything. Take some time and loose some weight. Then you can see what is under all that fat.

Don't sugar coat it or anything.

 

[rfowler]

Your BF is to high to see anything. Take some time and loose some weight. Then you can see what is under all that fat.

I love you too bro, I will remember you always.....post up your pics no shame in my game bro Im a plumper.

 

[karter]

SORRY!!! That really came off the wrong way. I just ment you look like you may have a good chest under the fat. Just need to cut up and shape it..

Huge props for posting your pick and wanting to make yourself better!!!!!!

No harm...

 

[danymal04]

i am trying to harden up and actually shape my pecs. I just wanted to see if anyone has ever turned their weakest area into their best. Hopefully someone has done that with their chest.

thats why we all work out here bro... to improve our bodys from weakest to strongest... most people its there legs... feel lucky... I've done it, my legs were always stronger than my upper body, but with more and more dedication in the weight room and lifting and proper techneques/super sets/ it all helps out down the road ... I'm telling you, supersets man, thats the way to go... kill your muscles... I turned my upper body from weak into beast in the 3 years i've been in college.

 

[rfowler]

SORRY!!! That really came off the wrong way. I just ment you look like you may have a good chest under the fat. Just need to cut up and shape it..

Huge props for posting your pick and wanting to make yourself better!!!!!!

No harm...

no harm bro at all, and your right I battle fat everyday I have the metabolism of a pile of dog poo. the weird thing is that I am in great shape, I have great conditioning from mma and bjj. being real with you sometimes it seems like I am chasing my freaking tale with chest development. I lift heavy i notice slight thickness increase if I lift light I dont even feel it in my pecs. I know this sounds like a bitch session, and it is. Someone hold me. lol

 

[bluetwistedsteel67]

no harm bro at all, and your right I battle fat everyday I have the metabolism of a pile of dog poo. the weird thing is that I am in great shape, I have great conditioning from mma and bjj. being real with you sometimes it seems like I am chasing my freaking tale with chest development. I lift heavy i notice slight thickness increase if I lift light I dont even feel it in my pecs. I know this sounds like a bitch session, and it is. Someone hold me. lol

My chest really grew when I started doing weighted dips. I would take the next 2 months and do incline db's, incline bb, incline fly's and weighted dips. Forget any decline movements - gravity will take care of your lower chest. After acouple months add flat bench back in. Others may have different opinions, I'm just letting you know what's worked for me.

 

[rfowler]

My chest really grew when I started doing weighted dips. I would take the next 2 months and do incline db's, incline bb, incline fly's and weighted dips. Forget any decline movements - gravity will take care of your lower chest. After acouple months add flat bench back in. Others may have different opinions, I'm just letting you know what's worked for me.

I am going to try that, heck ill try anything but tell me this when you do flyes with dumbells what weight do you use? do you do lighter weight to ensure proper form or just go heavy?