help with pecs please

[swolenole]

Looking for advice on my pecs...I'm 6'2" 233 lbs about 12% BF at this minute I measure 50" at the chest....I have two problem areas with my pecs....lower pec seems to carry fat.....not gyno at the nipples but lower.....also side pecs where they tye into my lats look soft and are not well defined...I am lean enough to have well defined cleavage with some veins in my upper chest..I will add a couple of pics whe I was about 10 lbs heavier with a little higher bf..

currently I'm working pecs as follows:

3 sets of 10 incline flys at 80 lbs each.....
3 sets of 10 flat bench at 240 lbs
3 sets of 6 close grip decline at 240 lbs

alternating with this ever other chest/tri/sholder workout

3 sets of 20 inline flys @ 60 lbs each no lock outs
3 sets of 20 180 lbs flat bench no lock outs
3 sets of 20 180 bs close grip decline no lockouts

any advice on how to better work my problem areas ??

 

[stormin67]

Dude, try cable crossovers, 4sets of 12-15 reps, slow. You might also want to try wide lightweight dumbell flies. It's an ego hit but, keep the weights down and the reps up. It helped me on the pecs. Good luck Bro.

 

[ZGzaZ]

There's no mystery exercise that's going to help you here, it all comes down to genetics and diet. You can't target a certain area for fat loss, so doing cable crossovers, and flies aren't going to do much for you. You can either diet down a little more and hope to lose some stubborn fat in those areas, or accept that those are your genetics and is how your chest will look at that body fat percentage.

 

[SgtSlaughter]

zgzas said it well.


IMO you can't isolate a certain region of the chest as it's one big muscle that's used for pushing. Press weights to build and maintain muscle and eating clean to diet off the rest of the fat. We all hold fat in different areas more perdominatly than others.

For you it may be the last to come off when dieting.

I'm not naturally lean either by ANY means. Dieting sucks.com

 

[s8nlilhlpr]

If you really have your diet under control and are pretty lean elsewhere, you may consider using some Yohimbe (sp) or YES as some people call it. Its a topical cream that may help with stubborn areas.

 

[Guinness5.0]

Spot-injecting GH is about the only effective way to spot-reduce fat. I am NOT suggesting that yuu tun GH to get rid of a little fat, but I am saying that there's really nothing you're gonna be able to do that will make that little bit of fat go away other than leaning out even more.

I wouldn't sweat it. It's minor at worst. Were you obese at one time? If so that may be some exra skin left over. A friend of mine lost almost 250 lbs. and has a 'deflated gut' now that is only fixable via cosmetic surgery

 

[thegoodfoods]

if you want to increase your bench you might want to take Arnold's advice. you see, when you do flat or incline BB or DB presses, your chest is wayy bigger and stronger than the triceps and deltoids which are secondary in the movements. so the chest isn't getting as much as a workload as the secondary muscles are. your delts and tris exhaust much quicker, so the chest isn't fully worked on. what you want to do is pre-exhaust and isolate to chest with flys or cable crossovers first, then head on to the presses. it will dent your ego and lower the weight you can handle w/o a doubt, but i know it helped me increase 2 reps on my bench after about 2 weeks of following this method! I would do this for a few weeks, then test your strength. hope it helps!

 

[NJL52]

Looking for advice on my pecs...I'm 6'2" 233 lbs about 12% BF at this minute I measure 50" at the chest....I have two problem areas with my pecs....lower pec seems to carry fat.....not gyno at the nipples but lower.....also side pecs where they tye into my lats look soft and are not well defined...I am lean enough to have well defined cleavage with some veins in my upper chest..I will add a couple of pics whe I was about 10 lbs heavier with a little higher bf..

currently I'm working pecs as follows:

3 sets of 10 incline flys at 80 lbs each.....
3 sets of 10 flat bench at 240 lbs
3 sets of 6 close grip decline at 240 lbs

alternating with this ever other chest/tri/sholder workout

3 sets of 20 inline flys @ 60 lbs each no lock outs
3 sets of 20 180 lbs flat bench no lock outs
3 sets of 20 180 bs close grip decline no lockouts

any advice on how to better work my problem areas ??

You hate a stubborn fat problem. You have fat accumulated under your pecs that won't leave. You can't cause your lower chest to grow in that area, anybody who says you can is lieing.

Golden rule, in order to gain definition, lose weight. I have heard that Yohimburn works miracles for your percise problem. Read up about YES and purchase it if you feel like it will help.

 

[swolenole]

Spot-injecting GH is about the only effective way to spot-reduce fat. I am NOT suggesting that yuu tun GH to get rid of a little fat, but I am saying that there's really nothing you're gonna be able to do that will make that little bit of fat go away other than leaning out even more.

I wouldn't sweat it. It's minor at worst. Were you obese at one time? If so that may be some exra skin left over. A friend of mine lost almost 250 lbs. and has a 'deflated gut' now that is only fixable via cosmetic surgery

Never obese...I've lifted for years...I have been up to 255 lbs before though eating and drinking unchecked....probably around 20% bf at that point...I'm at about 235lbs in that pic now.....now at about 227 lbs...

 

[mm107]

Also, stretch your pecs out. It will let them be looser and not have such a tight look (tight meaning smaller, rather then looking massive)

I have been streching my pecs out, and they have started looking like pecs.... i always figured genetics this, genetics that, but i was pointed out by 2 people that my pecs were tight. Give it some strethcing, and the area near the LATS will look better....

not much u can do about the fat tho, YES helps, but its still gonna be a battle. Goodluck bro...

BTW....dont worry they dont look bad at all tho