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what's the best center chest builder?

babybodybuilder2.5

babybodybuilder2.5

New member
Hey Guys,
I've had chest surgory many years ago. Now I'm really into building my body, but with the surgory I had ( its like open heart, I have a 12" scar down the middle) its very difficult getting that area to develope. Can some of you suggest some really great exercises or routines that will help that area grow ?
Thanks
:rainbow:
 
flies or pec deck would be good, however, hitting bench (flat and incline, bb and dbs) will help your pecs grow, thus developing the center of you chest.
 
According to Frederic Delavier's Strength Training Anatomy, an excercise that targets this are directly is the cable crossover.
 
How many times do we need to go over this?

There's no way to directly target this area of your chest. Muscles don't work that way, the entire muscle either contracts or it doesn't.
 
Debaser said:
How many times do we need to go over this?

There's no way to directly target this area of your chest. Muscles don't work that way, the entire muscle either contracts or it doesn't.
Click to expand...

'zackly.
your pec muscle is ONE muscle. it either grows or it doesn't- you can't make one side of it grow more than the other side, anymore than you can make the outter part of your trap grow and not the inner part.
all those movements will work your whole chest and it will develop the way it wants to.
eat more.
 
Sugarplum said:
'zackly.
your pec muscle is ONE muscle. it either grows or it doesn't- you can't make one side of it grow more than the other side, anymore than you can make the outter part of your trap grow and not the inner part.
all those movements will work your whole chest and it will develop the way it wants to.
eat more.
Click to expand...
you have very nice pecs ;) im still waiting to hear did you get your PR?
 
wnt2bBeast said:
you have very nice pecs ;) im still waiting to hear did you get your PR?
Click to expand...

lol, thank you.
and YES i did!
i posted it over on C&C.
i benched 170 raw, competition grip. :)
 
bignate73 said:
thats like posting pasta recipes on an atkins board. :verygood:

good job on the PR!
Click to expand...

Thank you, you two!!
i realized it wasn't the right place when i got requests for pics of it cause a few people didn't believe me.
or when someone said they never saw a woman bench that much. (??)
i am happy as a clam!!!
(assuming clams are happy)
 
So the only way to make that part of your chest grow more than other parts is essentially some sort of gene therapy?

Or a boob job maybe?

lol
 
Griz1 said:
So the only way to make that part of your chest grow more than other parts is essentially some sort of gene therapy?

Or a boob job maybe?

lol
Click to expand...

boob job will help, but what some of us were saying is you can make your whole pec grow, not just the part near the center. If you want bigger pecs, you gotta work the whole pec.
 
Sugarplum said:
boob job will help, but what some of us were saying is you can make your whole pec grow, not just the part near the center. If you want bigger pecs, you gotta work the whole pec.
Click to expand...

hehe. so whats your secret? :verygood:
 
bignate73 said:
hehe. so whats your secret? :verygood:
Click to expand...

oh, mine are from a magic pill. it looks like chewable vitamin c, but don't let that fool ya.
i'll sell it to you.
cheap
 
yeah, the only way to help the center portion is overall chess mass. but cable cross overs dont hurt eaither as theyre a great exercise.
 
Yarg! said:
yeah, the only way to help the center portion is overall chess mass. but cable cross overs dont hurt eaither as theyre a great exercise.
Click to expand...
:rainbow: I will give the crossovers a try, and Thank You for not turning my question into your own chat discussion. You are proof that not everyone in the world can be complete assholes... :rolleyes:
 
babybodybuilder2.5 said:
:rainbow: I will give the crossovers a try, and Thank You for not turning my question into your own chat discussion. You are proof that not everyone in the world can be complete assholes... :rolleyes:
Click to expand...


who exactly are you referring to?
 
Sugarplum said:
who exactly are you referring to?
Click to expand...
:rainbow: ok ...Sugarplum, in your first reply you gave me some advise, then somehow it went to a disscusion about stuff not relative to my question. While I do appreciate your reply, I didnt like the reference about getting a boob job. That wasn't nice.
I have a serious problem with the inside of my chest, there is a lot of scar tissue there, and all I was wanting to know was there some way of developing it like the outer part. I know it's one muscle, but mine has been sliced into, unlike a normal persons muscle. it's like some of you went from advice to making jokes....
 
babybodybuilder2.5 said:
:rainbow: ok ...Sugarplum, in your first reply you gave me some advise, then somehow it went to a disscusion about stuff not relative to my question. While I do appreciate your reply, I didnt like the reference about getting a boob job. That wasn't nice.
I have a serious problem with the inside of my chest, there is a lot of scar tissue there, and all I was wanting to know was there some way of developing it like the outer part. I know it's one muscle, but mine has been sliced into, unlike a normal persons muscle. it's like some of you went from advice to making jokes....
Click to expand...

try re-reading the thread- i didn't suggest a boobjob- someone else did and if you actually took it seriously, you need to chill.
i answered your question by teaching you something about the way your pec muscles function and by telling you that you can't develop just one part of it. you got your answer and some good advice- no need for you to get bitchy.
 
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Debaser said:
How many times do we need to go over this?

There's no way to directly target this area of your chest. Muscles don't work that way, the entire muscle either contracts or it doesn't.
Click to expand...

See, question is, especially with larger muscles, aren't there different parts of the muscles to tear fiber? And aren't there ways to tear fiber in the different parts of the muscle?

I knew someone would give your answer eventually. But I'm not all that sure why different motions cannot target different fibers in the same muscle.
 
Synpax said:
See, question is, especially with larger muscles, aren't there different parts of the muscles to tear fiber? And aren't there ways to tear fiber in the different parts of the muscle?

I knew someone would give your answer eventually. But I'm not all that sure why different motions cannot target different fibers in the same muscle.
Click to expand...

your pec muscle functions as one unit. it contracts and expands as one unit.
your shoulders are three units- front, side, and rear, so its possible to target just one side of them, even though the other 2 parts are still in use.
 
babybodybuilder2.5 said:
:rainbow: ok ...Sugarplum, in your first reply you gave me some advise, then somehow it went to a disscusion about stuff not relative to my question. While I do appreciate your reply, I didnt like the reference about getting a boob job. That wasn't nice.
I have a serious problem with the inside of my chest, there is a lot of scar tissue there, and all I was wanting to know was there some way of developing it like the outer part. I know it's one muscle, but mine has been sliced into, unlike a normal persons muscle. it's like some of you went from advice to making jokes....
Click to expand...
i dont think sugar meant to hijack your thread..i think your question was answered..if you have your doctors permission incline and flat benches are the way to build your chest...good luck
 
Sugarplum said:
try re-reading the thread- i didn't suggest a boobjob- someone else did and if you actually took it seriously, you need to chill.
i answered your question by teaching you something about the way your pec muscles function and by telling you that you can't develop just one part of it. you got your answer and some good advice- no need for you to get bitchy.
Click to expand...
:rainbow: Im not being bitchy, I am aware of the fact that you didn't suggest a boob job. You got that responce only because you made another reference towards me getting a boob job. If you noticed I did not reply to the post which stated I might could get a boop job. It's just wasn't worth a responce. If you had this problem , I'm sure it would have bothered you as well.
Thats all I have to say about this subject:wavey:
 
Synpax said:
See, question is, especially with larger muscles, aren't there different parts of the muscles to tear fiber? And aren't there ways to tear fiber in the different parts of the muscle?

I knew someone would give your answer eventually. But I'm not all that sure why different motions cannot target different fibers in the same muscle.
Click to expand...
:rainbow: thank you...I kind of think the same way :D
 
babybodybuilder2.5 said:
Hey Guys,
I've had chest surgory many years ago. Now I'm really into building my body, but with the surgory I had ( its like open heart, I have a 12" scar down the middle) its very difficult getting that area to develope. Can some of you suggest some really great exercises or routines that will help that area grow ?
Thanks
:rainbow:
Click to expand...

To get a bigger chest or whatever muscle group you are working with you have to feed it and force every bit of blood which that muscle can hold.

So if your diet, etc is good, train your chest hard from medium to wide grip, and after a heavy chest routine do pushups to make sure that muscle is dead. You will see it grow!

You asked for exercises, just keep it basic in the beginning from flat bench, inc., dec. Rotate from bb to db, throw in some cable flies or pec dec to finish em off.

Later, you can do pullovers, and various machines, but no matter what I always finish with push ups to make sure the pec is dead.

I hope this helps bro!
 
2BIG4URMOM said:
To get a bigger chest or whatever muscle group you are working with you have to feed it and force every bit of blood which that muscle can hold.

So if your diet, etc is good, train your chest hard from medium to wide grip, and after a heavy chest routine do pushups to make sure that muscle is dead. You will see it grow!

You asked for exercises, just keep it basic in the beginning from flat bench, inc., dec. Rotate from bb to db, throw in some cable flies or pec dec to finish em off.

Later, you can do pullovers, and various machines, but no matter what I always finish with push ups to make sure the pec is dead.

I hope this helps bro!
Click to expand...
:rainbow: Thank you for the advice. I will add the push ups in the end of my workout.
 
I like to do a final set of strict pushups at the end of a chest workout too! Man, after a thorough workout, even 10 reps becomes hard for me.

I know people say you can't focus on different parts of a muscle to make it develope differently, but I don't believe that. I know that muscles act as 1, but you can stress different parts more than others. It's like saying you can't stretch and enlarge your rib cage when there is literally thousands of anecdotal evidence from days past that says you can, and scientifically and personal experience-wise you CAN.
 
GhettoStudMuffin said:
I like to do a final set of strict pushups at the end of a chest workout too! Man, after a thorough workout, even 10 reps becomes hard for me.

I know people say you can't focus on different parts of a muscle to make it develope differently, but I don't believe that. I know that muscles act as 1, but you can stress different parts more than others. It's like saying you can't stretch and enlarge your rib cage when there is literally thousands of anecdotal evidence from days past that says you can, and scientifically and personal experience-wise you CAN.
Click to expand...

I agree with ya, I can emphasize certain parts of the muscle I am working.

I know how to burn my outer pec, upper pec, lower bi, upper bi, etc...Sometimes something simple as hand position, concentration, or grip placement.

I've been lifting for about 15 years, and studies always change, you just have to believe what works best for you.
 
Debaser said:
How many times do we need to go over this?

There's no way to directly target this area of your chest. Muscles don't work that way, the entire muscle either contracts or it doesn't.
Click to expand...

im not disagreeing, but how come flies dont build ur chest like pressing does?
and leg exts are shit compared to squatting?

is it just because the load is bigger on the presses and squats?
 
I understand the concept of the "one muscle", but I do see and feel the difference in doing inclines vs. Flat bench. I got to one point where my upper pecs were lagging and i dropped my flat and did stricltly inclines ( barbell and dumbells). Maybe it's my mind playing games, but my upper pecs have improved over the past few weeks.
 
babybodybuilder2.5 said:
Hey guys thanks for the advice about the push-ups. I have started doing them and I can feel the difference when I'm done...ouch... :)
Click to expand...

Lee Priest always tests to make sure the muscle is dead before finishing up. That's why I started to incorporate this philosophy to all muscles trained and not just chest. You will notice some big gains, by doing this.

Try doing pullups after back, dips after tri's, standing straight bar curls after bi's etc...
 
this idea is flawed. are you talking about glycogen depletion? or just CNS failure? i'd probably agree if there werent a number of systems out there reaping very good gains doing submaximal work, and not to failure. stimulate, not annihilate.

kind of a caveman approach, IMO.
 
if you train to exhaustion, wouldn't you automatically be training for maximum stimulation? i understand that fatigue doesn't make muscles grow, that it's the work involved. but those last pushups push the muscles just a bit harder. just a different way of describing the same act i reckin. however, i don't know enough about muscle growth to dispute or claim any training over another.

on another note, saying that a muscle works as one unit would work for a muscle with only 1 insertion point and 1 origion like the bicep. however, i know for damn sure that i can work and flex my pec in different ways to stress the upper, middle, lower, inner, and outer parts. the origion point of the pec major is the clavicle, sternum, and cartilage of the top 6 ribs (this is a wide area from sternum to edges of cartilage. it includes many seperate strands of muscle with the thicker, outer strands connecting on the cartilage).


could we say that each strand can only be worked as one long chain? each strand flexes the fibers in a certain order. on my pec the outside strands contract maximally first to bring my arm in. once my arm is in the outer pec strands have less leverage, but the inner pec strands have more. therefore, i would say that a cable fly forces more strands to contract in the center chest for the mere purpose of efficiency and range of motion- my arms are closer to the center line. my conclusion is that the chest can be worked in different areas depending on the range of motion, and leverage incidental to the angle of the work because it is has a large area of origion.

whew. that took a while to put into words!!
 
I agree on the stimulate, not annihilate theory. I use to literally annihilate myself back in high school. I trained TOO ahrd, TOO long and TOO often. Then I went way to the other end ala HIT and Mentzer stuff. Got pretty strong, but lacked and real significant size gain do to lack of volume and infrequent training. Now I'm back to 4 days a week, each bodypart once a week, and never go to legit failure. I always stop 1-2 reps shy which is still a HARD set. By that I mean, I stop when I have completed the last full rep I can make, or I leave 1 rep in the tank. Because I don't train to "ABSOLUTE MOMENTARY MUSCULAR FAILURE" anymore, and because I listen to what my body tells me as to how hard to train it, how long an how often I am making the best gains ever in muscle development and strength. I think almost all programs suck ass nowadays. You gotta figure out what works for you and run with it. I guess this is what makes bodybuilding such a challenge. It takes years of different training methodolgies to learn how your body responds and what if favors. Hmm, seems I got a bit off topic. ;)
 
I hate to say it, but those last few reps (on my last few sets) are were the money is. This is how you grow, get stronger, and get used to handling heavier weights.

JUST KILL EVERYTHING.
 
Wow, it looks like I have a long road ahead of me. I am determined to get my whole chest to grow. I kind of understand what you guys have said about muscle growth.
Thanks alot, very informative stuff.
 
babybodybuilder2.5 said:
Wow, it looks like I have a long road ahead of me. I am determined to get my whole chest to grow. I kind of understand what you guys have said about muscle growth.
Thanks alot, very informative stuff.
Click to expand...

Like I said everyone will have a different opinion on this.

You have to find what works best for you.

I have tried many different things and I know what works best for me, it may or may not work for you. My advice would be to try different things and mix it up from time to time. There is a lot of good advice on here, and I'm sure you'll experience results no matter what you decide. :cool:
 
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