I hate my chest - Part II

[McFakerton]

Most of my body develops really well. I'm rather fond of my biceps, triceps, traps, lats, etc. Most of them grow without too much trouble.

My man-hooters have always been my nemesis in weightlifting, from day one. The chest doesn't seem to progress weight-wise as nicely as my other bodyparts, and the fucker develops just plain weird. The outer area of my pec is really quite thick, and then it just curves inward in a concave shape so that there's not any definition between my pecs; just a nice smooth center chest area with muscle that's paper-thin.

Really, I can't say that it doesn't develop at all because a couple of months ago I gave up on flat bench alltogether and started doing incline db press as my first primary and heavy exercise. I figured that the increased range in motion would help, and the only part of my inner chest that's even a hint at developed looking is my lower.

This sort of backfired.

Now the upper portion of my pecs is definitely better developed, if I flex it's actually kind of noticable. However, nothing really developed on the inside. In fact, I probably made my chest look worse because now I'm thick all the way up to the shoulder, and there's still nothing on the inside. It's starting to look like I'm one of those dudes with a collapsed chest.

To me, a chest doesn't look developed unless it's got some solid striations between each pec all the way up. I'd give up ALL of my outer pec (and it's really pretty fucking thick in comparison to the rest of me) for that line.

I know some say that you can't spot-excersize your chest, but I noticed definite results from the incline as compared to what was developing before, so I don't quite believe it. You may not be able to isolate it, but at least you should be able to change the area that is stressed the most.

Suggestions? Or do I just have to go get some implants like a pussy? (No, I'd never do it, but fuck)

 

[BiggT]

Thanks for posting that actually, because you just proved through your own experience what I tell a lot of guys on discussion boards and they don't want to believe it, that the body only knows work and to stop wasting time with angles and total nonsense and just get good and a few things.

Honestly, man, you can't change the shape of your muscles, we're all blessed in some areas and cursed in others, some people have more blessings or more curses, but on the average trainee it all evens out and they probably have more of the blessings when all is put into perspective.

If you want striations visible, lower your bodyfat to the necessary level, that has nothing to do with training.

I'd just train as you would anything else, pick something (flat or incline or decline or a dumbell variant) and worry about getting good at that one thing, do some extra accessory work if thats your thing, and be glad you have enough things you're happy with. No need to worry about whats not in your control, just take what you have and maximize it.

PS,

Pec implants are gay.

 

[blueray4]

i read in a magazine, the best way to shape your pecs is inclined dumbell, skip the flat bench

 

[BiggT]

Take that magazine and set it on fire.

You can't "shape" a muscle. You can develop it, and then you can manipulate bodyfat to alter the appearance of said muscle.

 

[alex2678]

Thanks for posting that actually, because you just proved through your own experience what I tell a lot of guys on discussion boards and they don't want to believe it, that the body only knows work and to stop wasting time with angles and total nonsense and just get good and a few things.

Honestly, man, you can't change the shape of your muscles, we're all blessed in some areas and cursed in others, some people have more blessings or more curses, but on the average trainee it all evens out and they probably have more of the blessings when all is put into perspective.

If you want striations visible, lower your bodyfat to the necessary level, that has nothing to do with training.

I'd just train as you would anything else, pick something (flat or incline or decline or a dumbell variant) and worry about getting good at that one thing, do some extra accessory work if thats your thing, and be glad you have enough things you're happy with. No need to worry about whats not in your control, just take what you have and maximize it.

PS,

Pec implants are gay.

Couldn't agree more. A muscle's primary function is to contract. It makes me cringe to see guys doing 8 different chest exercises attempting to "hit it from all angles". Get stronger in one particular exercise, flat bench, incline dumbell press...and your chest will grow bigger all around.

 

[Tweakle]

my chest is also a weekspot, the key thing I learned is to rotate between pressing varients each session, work up to a heavy topset of 1-5, then do a higher rep backdown. More weight on the bar will always equal a bigger YOU (never mind that some people build huge chests with 225, some dont with 405.. it's all relative to where you started)

there's no magic exercise or angle out there that you're missing out on, just patience and acceptance of genetic limits.. be thankful you have parts you're happy with, I dont have any yet

 

[needtogetaas]

flat bench wide grip 5x5
incline flat bench 5x5
decline flat bench 5x5
cable flys 1x30 1x20 1x20 1x10
peck dec dips 1x30 1x20 1x20 1x10
push ups 4x20


may be much for some but I find I have to do at least for difrant exersizes for me chest or more ech time.working it twice a week

 

[Protobuilder]

IMO, once you're using a heavy enough weight (>80% RM), you're recruiting all the fibers available and exhausting most of them if you push as many reps as possible. So, you might be able to "emphasize" an area using lighter weight, but once the weight is so heavy that the full muscle is engaged, you're pretty much working the whole damn thing. Add size. Period. Where it lands depends on genetics mainly (exclusively?).

 

[fortunatesun]

Sometimes when something isn't working for you the best way to change the situation is to simplify. Go back to square 1 and concentrate on acheiving complete development through basic strength progression. Work the whole instead of the parts. Try a 5x5 or even powerlifter's program to just get basically stronger. I think that as your body adapts itself to overall strength improvement, it naturally seeks to find a more symmetrical expression. It'll probably also give you a better picture of exactly what's going on.

 

[needtogetaas]

Sometimes when something isn't working for you the best way to change the situation is to simplify. Go back to square 1 and concentrate on acheiving complete development through basic strength progression. Work the whole instead of the parts. Try a 5x5 or even powerlifter's program to just get basically stronger. I think that as your body adapts itself to overall strength improvement, it naturally seeks to find a more symmetrical expression. It'll probably also give you a better picture of exactly what's going on.

love it.