Need advise on concave chest ?...

[Corsaire]

Fellas,
I'm a newbie to bodybuilding, so I need all the advise I can get from you top guns outhere, regarding this problem:
I've been working out off and on for awhile, but now I have started seriously with free-weights, since January this year. My chest seems to be the problem, the lower part of my chest is growing more than the upper chest area , it remains "sank", concave, which of course doesn't give that appearance of massive chest. When I train I try to put emphasis on the upper chest by means of flies, incline bench press, dumbells, etc, etc, even the fly machines, trying to squeeze the very upper chest, which in itself seems like a hard area to reach effectively. What am I doing wrong? The upper chest area has filled out barely, Is this the way the chest grows, or is it my physical make-up, is there a trick to compensate for this growth imbalance? Or is there an exercise that will effectively "attack' the upper chest for maximum growth? Please, help!!! most appreciated in advance.
The Corsaire

 

[Onenameleft]

Well, in answer to your questions, genetics can play a role in how muscles develop.. Some people have bigger upper chest naturally, and some lower, just like some people's biceps peak more than others' naturally. There are things you can do to help make sure you're getting as much as you can. Make sure you stretch between sets and before and after you work out. Make sure you work Shoulders too.. I'm not saying the same workout, just make sure you're working them and really working the front delts. Dips are a good exercise for chest and they get the insertion point well. Make sure you go deep and really feel the stretch. Stretch..stretch..stretch.

 

[goahead]

Front Delts may be a limiting factor for attaining thick upper chest.

While it is important to use heavy weight (ie incline bench presses) in many people the delts give up before the upper chest is really punished.

You can do flyes but you probably have to cut too much weight so not enough intensity is generated.

My advice:

Focus on dumbell presses. It allows you to go heavy with a full range of motion while giving your front delts a bit of a break.


Iniially dumbell presses might not render the desired results, because of stabillizing issues. However if u hang in there and become able to stabillize and crank out really heavy dumbells they will (within your genetic limits) do the job.


Routine:

set 1: 7 reps incline dumbell press (30 degrees)
set 2: 5 reps incline dumbell press (30 degrees)

set 1: 7 reps incline dumbell press (35 degrees)
set 2: 5 reps incline dumbell press (35 degrees)

set 1: 7 reps decline dumbell press or weighted dips
set 2: 5 reps decline dumbell press or weighted dips

set 1: 7 reps flat dumbell press
set 2: 5 reps flat idumbell press

set 1: 8 reps incline barbell press (35 degrees)
set 2: 8 reps incline barbell press (35 degrees)

set 1: 10 reps incline dumbell press (30 degrees)
set 2: 10 reps incline dumbell press (30 degrees)

set 1: 10 reps decline dumbell press or weighted dips
set 2: 10 reps decline dumbell press or weighted dips

|set 1: 10 reps flat dumbell press
|set 2: 10 reps flat idumbell press
|
|OR:
|
|2 sets: 10 reps pecdeck or flyes immidiately followed by dips to failure (this is really nasty)

For sets (8-5) reps take two minutes rest inbetween

For sets of 10 reps take 1:30 res

The incline bench in your gym might be the usual fixed at 45 degrees bench (this it too steep!) use some plates to adjust the angle


Maybe some LOW volume HIT guy will step in and tell you that 16 sets total is way too much (and maybe he is rught in some cases!) But he will probably agree that the first 8 sets using (7-5) reps are OK

If u need really low volume do at least the first 8 sets and mix and match one or two additional exercises from the other exercises in the higher reprange

Hope it pays off for you....

 

[Chris V.]

I had the same exact problem. The best advice I could give you is to ADD MORE MASS.... After gaining 40lbs. I could tell ya that my chest looks tons better.
So EAT EAT EAT!!.....
Push yourself to the limit and always lift HEAVY...
Concentrate on heavy Incline D-bell Press to really tear up that pecs but the best solution would be to increase overall mass.
From what I conlude, you have an ectomorphic structure.So Increase your calorie intake, No cardio, Low Volume\HEAVY!!! weights, and LOTS of ~REST~
and you will grow like weed!!
Trust me on this... BTW WELCOME TO EF

 

[Liberator]

Interesting point about the FIXED INCLINE BENCH being too steep, I was comparing the angle of the one at my gym to the adjustable bench and the FIXED BENCH was definately steeper

For the first time I used DB's on Monday for Incline on the ADJUSTABLE BENCH and my chest was VERY sore whereas my shoulders were not sore

Before, INCLINE FIXED BENCH=V.V.VERY.SORE SHOULDERS, sore chest

I wondered why I had not seem the kind of gains in my upperchest that I would have expect

 

[punch]

Whats up fellas, its been a while since I've posted, just been busy with work. Just my 2 cents on this topic. Flat bench as we all know is quite overrated. Frankly, as an overall chest shaper it is, in my opinion, a poor choice. Incline presses both barbell and dumbell are essential, if not the most important chest movement. Why? As you know, and god knows I have posted this time and time again, BODYBUILDING IS ALL ABOUT ILLUSION!!! ! So why not concentrate on the movements that make your chest look bigger. For a while stick with incline barbell at less than a 45 degree angle and vary the angles on each set, but dont go flat. If you concentrate enough you most likely can eleminate front delt excersises from your shoulder routine as inclines greatly work this area as well. Lastly, heavy incline flyes. However, on these, if you can not squeeze the shit out of your pecs at the top the excersise is useless. Again, I vary the degree on the bench on each set, but never go flat.

I have not performed flat bench or flyes for the past 2 years and my chest is bigger, thicker and stronger than ever. These are my results and they have worked. I did chest yesterday and put up 275 barbell incline presses for 6 solid reps. I think thats pretty good for a 31 year old that has never taken anything but protien powder and creatine. If you dont adhere to my advice my only comment is to be patient. Growth over time is solid growth and will stay a lot longer than pumping crap into your body for some quick muscle. Best of luck!!!

 

[Corsaire]

Thank you all!

Thank you guys, I've been enlightened by your wisdom.
I'll get to work using all the advice. You see, I've always been a 'hard gainer', have this high metabolism that I burn the hell out of everything I put in, and fast! (the envy of fat people). I just came to the realization that I need to eat like a 'm..f..er' (protein that is)desired muscle mass...I'm 5'9" (used to weight 185 lbs, looking always slim), now I weight 172, but with a better body shape and more definition that one can notice through the shirt (hey, women pay me a second look now, that's not bad,hehe). All I have left is to work the s..t out of my upper chest. I know I'll never be likeold S..., know my limitations, but I can get that athletic, lean look, that mostof all, makes you FEEL great!
The Corsaire...boarding party...away!

 

[concavechest]

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i was just wondering if this could be fix with workouts or it can only be fixed with surgery?
i know it looks horrible, that why i want to fix it.
please reply ASAP