Please Scroll Down to See Forums Below i am about 6,2 185 and i have a pretty ripped build but my chest is not really ripped at all. the lower outer chest has a little fat on it and it kills the appearance of my chest. i have been looking for an exercise for years to lose that fat. is there any specific exercise that will target that area. and are dumbells better than barbell for chest on flat bench and decline?
ripping up chest
- Thread starter chuckb77
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gymtime
New member
The decline excercises (decline bench, high-to-low cable flies) will hit your lower chest. As far as whether dbs are better than bar, I think it's important to incorporate both in any workout.
The chest stuff will build and tone your chest muscles, but it won't do shit for any fat that's already there. From your stats, you're obviously not overweight, so the chest for you would be a "problem area." That fat will be very tough to get rid of. I have the same problem. I have the center line and veins popping out of the top of my chest and shoulders, but the lower chest has a pocket of fat that fucking ruins it.
Anyway, try some different chest stuff. Go heavy for a while, see if that works. And, depending on how important it is to you, you might look into getting some surgery.
The chest stuff will build and tone your chest muscles, but it won't do shit for any fat that's already there. From your stats, you're obviously not overweight, so the chest for you would be a "problem area." That fat will be very tough to get rid of. I have the same problem. I have the center line and veins popping out of the top of my chest and shoulders, but the lower chest has a pocket of fat that fucking ruins it.
Anyway, try some different chest stuff. Go heavy for a while, see if that works. And, depending on how important it is to you, you might look into getting some surgery.
J
Jack Diesel
Guest
A friend of mine had a similar problem and this is what he did. He stopped working out with weights completely for 10 days. For the next ten days he spent 1 hour in the morning and 1.5 hrs at night doing intense cardio. I dont mean reading a book while peddling 5 mi. per hour on the stationary bike. he went from the treadmill to the stairclimber to the bike, to cardio kick boxing, etc. he went at it hard. when he went back to the weights after the ten days he lost the extra fat, looked completely shredded, and actually gained about 5 pounds on every exercise. dont ask me how but it worked. you might want to try it
Longhorn85
New member
Your physique is similar to mine, I am 6' 200. How much weight for how many reps do you do flat barbell bench? I would try to go heavy with the bench, do dumbell flyes and complement your chest training with push-ups.
Good Luck
Good Luck
mikelong23
New member
sysopt said:
dont understand why everone doesn't know this
Cackerot69
New member
I really can't believe that some of these people believe what they believe, and stuff.
Actually working out the paticular area will probably make the fat even more noticeable. I would watch what you eat and work the biggest muscles in your body (if you aren't already) which are your thighs, butt, and back (~70%). Once these muscles are bigger, your metabolism will rise considerably.
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mikelong23
New member
the only way to burn off fat is by doing cardio and eating clean. working your abs will definetly help them be better toned and more muscular, but you will never see them unless you do some cardio.
I'm sick of this cardio bullshit. Weightlifting in the long run is a much better way to loose fat. Cardio, especially without weightlifting WILL cause significant muscle LOSS and once you start eating normally again and quite cardio for a little bit you'll be fatter than ever cause your overall metabolism has dropped so much. Most of the calories one uses is when they are at rest or Resting Metabolic Rate (RMR). Increased muscle mass will raise one's RMR substantially, and this is why I'm emphasizing to exercise the larger muscles in your body (check my last post above). I was never fat but I wasn't lean enough to see my abs even with plenty of ab training. I starting to do more serious weightlifting (squatting, deadlifting, benching, pullups, etc.) and in little time I could see my abs. I credit this to increased metabolism because of increased muscle mass. So stop preaching about oh "the only way" to loose fat is cardio shit.
gymtime
New member
Sysopt, with all due respect, untill you've experienced a real weight problem (and I'm not talking about this little "can't see my abs" stuff), you are talking out of your ass.
My guess is that you've got a naturally fast metabolism that is enhanced by your weight training. In other words, even with all you're hard work, you're lucky as hell. If I tried what you suggested in your last post, I'd blow up like that kid did in Willy Wonka.
I agree with you that cardio alone won't get you anywhere near what you could do when you combine it with weightlifting. But you gotta realize that not everyone has that lightning metabolism you were born with.
My guess is that you've got a naturally fast metabolism that is enhanced by your weight training. In other words, even with all you're hard work, you're lucky as hell. If I tried what you suggested in your last post, I'd blow up like that kid did in Willy Wonka.
I agree with you that cardio alone won't get you anywhere near what you could do when you combine it with weightlifting. But you gotta realize that not everyone has that lightning metabolism you were born with.
mikelong23
New member
first off i never said that cardio alone was the way to go. i dont even do cardio b/c i am lucky enough that i don't have to do it yet. liftin does burn off a lot of calories, but when ever trying to cut down, you should include both leaning more towards the cardio b/c it does burn more cal, than liftin
gymtime
New member
straightarm pushdown 10,8
bar curls 10,8,6
hi to low cable curls 10,8,6
skullcrushers 10,8,6
rev grip cable pushdown 10,8,6
cardio 20 min
Sunday: 30 minutes treadmill, steady jog
Monday: chest/shoulders
db incline 10,8,6
cable crossovers 10,8,6
flat bench (bar) 8,6
arnold press 10,8,6
db raises 10,8,6
abs
Tuesday: off
Wednesday: Legs
Squats warmup, 10,8,6,4
Leg Press 10,8,6
Calves (superset two excercises) 14,12,10
Smith Rack Lunges 12,10,8
Leg raises 10,8,6
stairclimber 10-15min
Thursday: off
Friday: 30 min cardio/abs
bar curls 10,8,6
hi to low cable curls 10,8,6
skullcrushers 10,8,6
rev grip cable pushdown 10,8,6
cardio 20 min
Sunday: 30 minutes treadmill, steady jog
Monday: chest/shoulders
db incline 10,8,6
cable crossovers 10,8,6
flat bench (bar) 8,6
arnold press 10,8,6
db raises 10,8,6
abs
Tuesday: off
Wednesday: Legs
Squats warmup, 10,8,6,4
Leg Press 10,8,6
Calves (superset two excercises) 14,12,10
Smith Rack Lunges 12,10,8
Leg raises 10,8,6
stairclimber 10-15min
Thursday: off
Friday: 30 min cardio/abs
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