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 Training Discussion Board
 chest problem
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| Author | Topic: chest problem | ||
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Novice 
Posts: 2 |
hello everyone, I have been training for a year and a half and had good result. My problem is with my chest, i had good improvement on my outer chest and upper chest too, however my middle chest is quiet lacking, it is almost flat and lacks definitions. Am i doing something wrong with my exercises? am i missing something? my routine is usually: flat bb/dumbell press, incline dumbell press/bp, flat flies and some dips. Any hints for the middle chest?     | ||
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Amateur Bodybuilder 
Posts: 291 |
unfortunatly there isnt a real way to spot muscle growth, the trick it to get it big enough so it looks fuller. your routine looks fine to me, maybe some kind of fly movement like pec dec, or cable cross overs, may help a little, but not too much. just train hard with patience, and you will prosper. | ||
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Amateur Bodybuilder
Posts: 154 |
i have the exact opposite problem you have, my inner chest is ripped all to hell and i cant get my outer chest to get that way too. it always seemed i see the most definition in my inner chest when i go with a wide grip on the barbell bench. mike ------------------ | ||
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Amateur Bodybuilder
Posts: 79 |
A good way to isolate the inner chest is by using a pec dec machine one arm at a time. The trick here is to get the arm of the machine past the midpoint of your body. | ||
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Cool Novice 
Posts: 46 |
I have similar problems with my chest. Because of bad genetics in this area I think the only way to make it grow is to keep going heavy as you can to the point where you force the chest to grow. | ||
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Amateur Bodybuilder
Posts: 126 |
One of the only ways to hit the inner chest is to use flyes! I prefer incline flyes simply because it helps develop the upper pec region which ultimately carries the entire chest area. The key to flyes is to keep your palms facing up during the majority of the movement. As you approach the top begin turning your pinkies toward one another and squeeze as hard as you can. I usually start at about a 45 degree angle on the bench and lower it one notch down for each of my 3 sets. This ensures that you are hitting the entire area, but keeping emphasis on the uppers. LOL | ||
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Amateur Bodybuilder
Posts: 148 |
Maybe your serratus is underdevelopped. Dips are great for this, but also, a variety of chin movements could help. | ||
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Amateur Bodybuilder
Posts: 71 |
Flyes are excellent for cutting up the middle of your chest. Make sure your squeeze when you get to the top. Also, cable crossovers are very effective for inner chest development. Try crossing your wrists/arms over as much as possible and then hold that squeeze for 2 to 3 seconds per rep, and keep them slow. You won't believe the puff in you inner chest. If you have a flye machine at your gym try that also, and be sure to hold your contraction in front (just pause momentarily) before releasing the arms. As previously mentioned, pec dec is good, but I don't use it due to difficulty with deltoid crunching, so I prefer flye machine. One more thing, practice posing with your arms crossed, and contracting your pecs, and try holding that pose for a minute. You'll be screaming for mercy before the minute's up, and you'll develop well rounded hard pecs with good definition. Do this in between sets, or after your workout in a locker room, and don't be afraid of what people are thinking. | ||
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Amateur Bodybuilder
Posts: 241 |
How about pushups? Maybe that will help. I'm not sure but its something different than what you've been doing. I have a problem with my upper chest. My lower chest is bigger than my upper. I do plenty of incline movements. I don't know what else to do. |
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posted December 27, 2000 03:51 PM