Get a real chest

fabregas4cesc

Howya lads,

looked this up and found a bit of advice before people started squabbling and the thread was then locked! so..

apologies if it's been done, cos i'm sure it has, but i've been dabbling with many different chest routines and can't seem to shape them properly or get rid of that bit of flab in the bottom corners.

i'm 22, in decent shape, after an advice session in the gym recentley i've been put on something like this..

- flat bench to warm up, three sets roughly to failure with slightly heavier weight each time
- dips, three sets to failure
- incline flies 3x10
- flat dumbell press, one handed, 3x10
- dumbell press on stability ball to incorporate core, 3x10
- then some general shoulder routines.

i've been told to avoid the cable thing because it's not a natural movement but does have benefits so i've been finishing with it some times.
I also include push ups as i find them most effective, apart from cables, in feeling it hitting the chest as others tend to hit my triceps more.

arms seem to get a bit bigger, and lats a bit, but can't seem to shape the chest properly and always looks a bit flabtastic in the wrong tshirt

maybe i'm just not doing enough, or not sticking at it long enough?

any help would be much appreciated, wrong time i know as we're all fat asses at xmas but it'll be put to good use. thanks lads

johnners2981

I suggest you do decline bench press and files because that will work out the lower part of your chest more, incline would be more for the upper part

jive

fabregas4cesc wrote: »

- flat bench to warm up, three sets roughly to failure with slightly heavier weight each time
- dips, three sets to failure
- incline flies 3x10
- flat dumbell press, one handed, 3x10
- dumbell press on stability ball to incorporate core, 3x10
- then some general shoulder routines.

Don't go to failure on your first exercise, esp. if you're doing that much volume. Rep until you have 1 or 2 reps left in the tank and stop (otherwise you'll just be focked for the rest of the workout). Personally, I find incline press are better than incline flyes. I also wouldn't do any form of flat dumbbell press after doing flat bench. Do 1 or the other. Same applies for the dumbbell press on the stability ball, if you want to work your core then work your core but I don't think you need another pressing movement for your chest incorporated into it.

Your routine is pretty good but I'd recommend making those corrections and follow something like;
flat bench
dips
incline dumbbell press
flyes

Flat bench can be replaced by flat dumbbell press if you prefer, just make sure you're doing them properly. Dips, which i hate doing, are very good imo (remember to lean forward, try to feel it in your titties rather than your tris). For incline don't have the bench too steep or it will use more delt than pec. Flyes are handy to finish off, machine flyes are pretty good if you're pooped.

I know the fatty bottom corners on the tits that you speak of, but the only way to get rid of that is to gain more mass. Just make sure you're doing the movements properly and focus on using your chest rather than flailing from side to side just trying to get the weight up.

john_cappa

johnners2981 wrote: »

I suggest you do decline bench press and files because that will work out the lower part of your chest more, incline would be more for the upper part

No it doesnt.


[QUOTE=jive;76108969

Your routine is pretty good but I'd recommend making those corrections and follow something like;
flat bench
dips
incline dumbbell press
flyes


[/QUOTE]

I would prefer this but I would do the dips third personally.

jive wrote: »

I know the fatty bottom corners on the tits that you speak of, but the only way to get rid of that is to gain more mass. Just make sure you're doing the movements properly and focus on using your chest rather than flailing from side to side just trying to get the weight up.

Gain more mass or drop some body fat. Gaining mass would be the best route.

BraziliaNZ

I don't think you need to do anywhere near as many exercises. I do flat bench, incline bench, and maybe a few dips or flies if I have any energy left. You should be doing 3 or 4 sets on the flat and incline at the heaviest weight possible, up to 6 reps each set. From lookng at your routine you mustn't be pushing yourself hard enough on the core chest exercises (flat, incline bench) if you can do all that afterwards. I can usually barely lift my arms up to wash my hair in the shower afterwards.
I use dumbells instead of a barbell, maybe give them a go too. Arm and chest and shoudler size are all linked.

fabregas4cesc

thanks for all the advice chums.

what i do takes roughly an hour and i wouldn't be in too bad shape after so maybe i can afford to up the weights a bit, although the next morning i'm usually in a heap and use the day to recover to move on to back bicep core day.

i'll try flat bench, dips, incline dumbell press and then flies, heading soon.

i find the dips fantastic and can usually get around 8, 7, 7.

with dumbell press it's 15kg weights, flies are 10kg, flat bench is 40 up to 55. max has been 75 for one rep but that's another days work. with lower weights and more reps i find it hits the chest more, rather than a massive weight as it tends to take a toll on my arms quicker, which i know is the way to gain size and all.

nice_guy80

pull over?
single arm dumbbellpress?? on a swiss ball for stability?

jive

fabregas4cesc wrote: »

with lower weights and more reps i find it hits the chest more, rather than a massive weight as it tends to take a toll on my arms quicker, which i know is the way to gain size and all.

when doing dumbbell preses turn the dumbbells in like \ / (except not that angled, just turn them slightly) rather than - - if you know what I mean. Having them exactly straight I find tires the delt / arm more so than chest. When you turn them in slightly it seems to fatigue your delts and arm less.

fabregas4cesc

jive wrote: »

when doing dumbbell preses turn the dumbbells in like \ / (except not that angled, just turn them slightly) rather than - - if you know what I mean. Having them exactly straight I find tires the delt / arm more so than chest. When you turn them in slightly it seems to fatigue your delts and arm less.

just did that there, good advice mate thanks. harder to keep balanced but can feel it much more in the chest than arms.

jive

fabregas4cesc wrote: »

just did that there, good advice mate thanks. harder to keep balanced but can feel it much more in the chest than arms.

yeah i used to have the same problem, my delts would fatigue before my chest all the time. Can't remember where I picked it up, was a tip in some video but can't remember the name of the coach! It gets way more comfortable than the usual way after a few weeks as well

Spunge

http://www.bodyrecomposition.com/training/benching-with-the-pecs.html

this article might be of use.

Gareth2011

jive wrote: »

Don't go to failure on your first exercise, esp. if you're doing that much volume. Rep until you have 1 or 2 reps left in the tank and stop (otherwise you'll just be focked for the rest of the workout). Personally, I find incline press are better than incline flyes. I also wouldn't do any form of flat dumbbell press after doing flat bench. Do 1 or the other. Same applies for the dumbbell press on the stability ball, if you want to work your core then work your core but I don't think you need another pressing movement for your chest incorporated into it.

Your routine is pretty good but I'd recommend making those corrections and follow something like;
flat bench
dips
incline dumbbell press
flyes

Flat bench can be replaced by flat dumbbell press if you prefer, just make sure you're doing them properly. Dips, which i hate doing, are very good imo (remember to lean forward, try to feel it in your titties rather than your tris). For incline don't have the bench too steep or it will use more delt than pec. Flyes are handy to finish off, machine flyes are pretty good if you're pooped.

I know the fatty bottom corners on the tits that you speak of, but the only way to get rid of that is to gain more mass. Just make sure you're doing the movements properly and focus on using your chest rather than flailing from side to side just trying to get the weight up.

Maybe childish but I laughed when I saw the sentence in bold

fabregas4cesc

Spunge wrote: »

http://www.bodyrecomposition.com/training/benching-with-the-pecs.html

this article might be of use.

thanks mate

madman666

First of all, to give advice without seeing actual chest is just not wise Some guys maybe gave you good advice, but which one suits you the best they can't know.

The main thing is the proper technique of exercises!

Other thing - 3 x 10 is for girls go with 4 x 6-8.

TimeToShine

lower bodyfat and pray for good genetics, linear progression on the flat bench press with good form will give you a good chest.

fabregas4cesc

back in the swing of things now anyway. i've come to the conclusion that it is a body fat percentage thing so i'll give that a good battling for the next while.

your man had me doing these, sit down holding dumbells by your side and lift straight up over your head (in a sort of uppercut motion), finishing with both arms straight and up. they destroy your shoulders as well but target what I thought was the evil flab corner but it's much more for the part of your side under your armpits, lats? i think?

either way i'll stick to the basics again and lay off the fizzy cola and see what happens