developing chest - Tilted Forum Project Discussion Community

0energy0 · 07-21-2005, 10:25 PM

before i worked out, i had no pecks/no chest. the weird thing is that my rib cage comes out. the ribs beneath my pecs come out more than my pecks. so i started working out, and my pecks began to develop, they are getting bigger, but i want them huge because my rib cage is still pertruding out. it must run in the family i guess. and when someone tells me i'm fat, ill just say im big boned.

and thanks for all of your responses on tfp.

Fourtyrulz · 07-23-2005, 05:29 PM

Do lots of different kinds of chest workouts: dumbell bench press, dumbell flys, chain bench (if you have access), and of course regular bench and incline bench presses to gain the muscle mass. Concentrate on keeping the reps low but the weight high, you might have to go to failure on each set. If you want an athletic looking chest you have to work it like an athlete. Meaning, use freeweights exclusively and be intense about it, use a spotter since you will fail hopefully at least once per set.

I knew a guy last year who had the biggest chest from doing so much bench press, but the dude looked goofy since all he had were big tits. Work your shoulders, triceps, back and neck to round out your upper body. Olympic cleans, jerks, pushes, and presses do a TON to make your body look natural, since you are actually working muscles through their full range of motion rather than sitting and massaging them on a machine.

Hope this helps!

SVT01Cobra · 07-23-2005, 09:52 PM

If you are looking to develop your pecs so that they have that cut, defined look that so many body builders and male models have, do decline bench. It works the lower part of your pectoral muscles. (they're pecs, btw, not pecks.

)

By no means does that mean you can ignore the other bench workouts, like incline bench and the regular bench, but you should definitely include decline into your workout if you're looking for big pecs.

Chuckles · 07-25-2005, 12:12 AM

decline bench? is that where you just lower the bar to your chest very slowly for over like 10 seconds then shoot it back up?

Fourtyrulz · 07-25-2005, 02:28 AM

Nope, but there is a "pause bench" where you stop at halfway through for 3 seconds, then at chest level for 3 seconds, then at halfway again for 3 seconds for a couple reps. It's a killer.

Decline bench is the opposite of incline bench. Where incline bench has you pushing up at this sort of angle to work your upper pecs: \ . Decline utilizes your lower pec muscles with the bench itself inverted, your head closer to the ground than your feet...if that makes sense.

TopRamen66 · 07-26-2005, 11:40 PM

Hit up the bench for sure! Decline is my favorite, probably because the lower part of your pecs is generally larger and stronger so you can do more weight on decline. Definately hit up dumbell presses and dumbell flys in addition to decline, incline and flat benchpresses. Vary your routine, dont overtrain, and for christs sake dont just work out your chest! Concentrating on one problem area is great, but only working out one area makes big problems, your shoulders will round foreward if you only work out your chest so make sure you balance it out with shoulder exercises and the rest of your body as well.

0energy0 · 07-27-2005, 11:35 AM

i gotta start using that. whenever i have chest day, i do bench, flys, presses, machine flys, machine presses, then i go to incline bench. hmmm maybe ill switch to decline because im trying to double my gain.

odu_sonar_AE · 07-28-2005, 06:16 AM

That sounds like a lot of sets dedicated to your chest. How many sets are you doing per exercise?

I remember reading awhile ago that you shouldn't do more than 8-9 sets for your larger muscle groups, or that could easily lead to overtraining. When you start overtraining, you won't see results.

thingstodo · 07-29-2005, 03:21 AM

I would keep it at four or less movements per workout. Remember pull overs as well. also, do cable flys but adjust the pulleys top, middle and lower during different workouts.

0energy0 · 07-30-2005, 12:24 PM

usually 3 or 4 sets, with 10 reps each.

Ilow · 07-30-2005, 02:34 PM

yeah, 3-4 sets of six exercises is a bit much. I would do no more than 3-4 sets of 4-5 exercises (i.e. no more than 15 total). I usually like incline, flat, decline, and flys, and maybe some incline flys. no real need to duplicate excercises such as pec deck and dumbell flys, which are a similar exercise for instance.

0energy0 · 08-01-2005, 09:30 AM

theres an exercise where u lay on flat with a dumbbell and hold it with two hands, and then you move it over your head and down. i think thats supposed to stretch your chest, or maybe do your tris. im not really sure what it is or called.

stevie667 · 08-01-2005, 10:48 AM

Quote:

Originally Posted by 0energy0

theres an exercise where u lay on flat with a dumbbell and hold it with two hands, and then you move it over your head and down. i think thats supposed to stretch your chest, or maybe do your tris. im not really sure what it is or called.

Pull-overs i think your talking about.

Never been a fan of them myself, i can't get the knack of them. They're meant to work your chest in isolation.

Jaiddin · 08-08-2005, 07:43 PM

I tend to stick to 4 basic exercises for my chest, but i vary how they are done (dumbells/barbell) and the order. I generally recommend wide grip bench press to start, 5 sets (first a warm up with light weights) to pump the blood into the muscle. I follow this with a fly style movement (pec deck, incline flys, cable crossover, etc.) for 4 sets to stretch the muscle back out and allow the blood into the muscle a lil more fully. Another pressing movement (decline, incline, machine press, etc.), then back to another set of sly style movements for 4 sets. Add a couple negatives to the last set and the pump will be incredible.

Gustoferson · 08-09-2005, 11:46 AM

When I was in my prime of working out (read: high school weights classes), I became a big fan of dips. I can't remember how often I would do them, but I would do as many as I could until I couldn't push back up any more. Then about 30 seconds after I dropped back down I could feel the results of it. This might sound kinda weird, but it felt a little like breastplate stretching in width along with my pecs tightening up. Sounds painful, but it was the 'good' type of after-workout pain.

I'm not sure where exactly all the work went while doing dips, seemed to hit a lot of muscles, but it at least felt like I was really working out my chest hard. Helped me a ton on my bench presses too. Its important to make sure you don't start swinging back and forth while doing them, which was kinda hard with my feet crossed and my knees bent, but a spotter to gently steady your feet is sometimes helpful.

Misz · 08-13-2005, 09:36 PM

Quote:

Originally Posted by 0energy0

when someone tells me i'm fat, ill just say im big boned.

Dont mean to be mean but does anyone else find this funny? (I know your not fat but I am just commenting)

irateplatypus · 08-13-2005, 09:45 PM

best pec exercise:

find one of those double cable-tower machines... those machines where you can attach different handles to the end of a cable that terminates at a vertically adjustable point. adjust the cables to rest at (or just barely above) shoulder heighth on each side, fit a single cable handle to each side.

stand between the two towers facing perpendicularly, legs staggered, slightly bent at the waist with your back in a straight/stable position. pull the cables towards your chest as far as you are able, you should be crossing your arms at the end of each rep. alternate which arms goes over the other with each rep.

3 sets of ten usually does the trick.

i hope i explained that well enough to communicate the exercise clearly.

this kicks the crap out of the standard "pec-deck" machines. only dips and wide-grip bench produce competitive results in my experience.

0energy0 · 08-19-2005, 09:33 PM

OH so thats what the exercise is! i would always watch guys do that in the gym but never knew what it worked.

calvin88 · 08-20-2005, 12:36 AM

I try to vary my excercises as well since I heard that your body gets used to the order and types of things you do after awhile and I do think this is true. Now since i've started switching up types of excercises/weight/reps I am sore everytime after i work out. Also I no longer seem to just be going through the routine but somewhat struggle through the variety. I think my chest is big enough? haha. But not anywhere near defined enough so I'm now doing more low to middle weights with higher reps. THis should do the trick right?

07-21-2005, 10:25 PM	#1 (permalink)
0energy0 Insane Location: Title Town, USA	developing chest before i worked out, i had no pecks/no chest. the weird thing is that my rib cage comes out. the ribs beneath my pecs come out more than my pecks. so i started working out, and my pecks began to develop, they are getting bigger, but i want them huge because my rib cage is still pertruding out. it must run in the family i guess. and when someone tells me i'm fat, ill just say im big boned. and thanks for all of your responses on tfp. __________________ Is the juice worth the squeeze?

07-23-2005, 05:29 PM	#2 (permalink)
Fourtyrulz Psycho Location: io-where?	Do lots of different kinds of chest workouts: dumbell bench press, dumbell flys, chain bench (if you have access), and of course regular bench and incline bench presses to gain the muscle mass. Concentrate on keeping the reps low but the weight high, you might have to go to failure on each set. If you want an athletic looking chest you have to work it like an athlete. Meaning, use freeweights exclusively and be intense about it, use a spotter since you will fail hopefully at least once per set. I knew a guy last year who had the biggest chest from doing so much bench press, but the dude looked goofy since all he had were big tits. Work your shoulders, triceps, back and neck to round out your upper body. Olympic cleans, jerks, pushes, and presses do a TON to make your body look natural, since you are actually working muscles through their full range of motion rather than sitting and massaging them on a machine. Hope this helps! __________________ the·o·ry - a working hypothesis that is considered probable based on experimental evidence or factual or conceptual analysis and is accepted as a basis for experimentation. faith - Belief that does not rest on logical proof or material evidence. - Merriam-Webster's dictionary Last edited by Fourtyrulz; 07-23-2005 at 05:31 PM..

07-25-2005, 02:28 AM	#5 (permalink)
Fourtyrulz Psycho Location: io-where?	Nope, but there is a "pause bench" where you stop at halfway through for 3 seconds, then at chest level for 3 seconds, then at halfway again for 3 seconds for a couple reps. It's a killer. Decline bench is the opposite of incline bench. Where incline bench has you pushing up at this sort of angle to work your upper pecs: \ . Decline utilizes your lower pec muscles with the bench itself inverted, your head closer to the ground than your feet...if that makes sense. __________________ the·o·ry - a working hypothesis that is considered probable based on experimental evidence or factual or conceptual analysis and is accepted as a basis for experimentation. faith - Belief that does not rest on logical proof or material evidence. - Merriam-Webster's dictionary

07-27-2005, 11:35 AM	#7 (permalink)
0energy0 Insane Location: Title Town, USA	i gotta start using that. whenever i have chest day, i do bench, flys, presses, machine flys, machine presses, then i go to incline bench. hmmm maybe ill switch to decline because im trying to double my gain. __________________ Is the juice worth the squeeze?

07-29-2005, 03:21 AM	#9 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	I would keep it at four or less movements per workout. Remember pull overs as well. also, do cable flys but adjust the pulleys top, middle and lower during different workouts. __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

07-23-2005, 09:52 PM	#3 (permalink)
SVT01Cobra Psycho Location: Somewhere, Missouri	If you are looking to develop your pecs so that they have that cut, defined look that so many body builders and male models have, do decline bench. It works the lower part of your pectoral muscles. (they're pecs, btw, not pecks. ) By no means does that mean you can ignore the other bench workouts, like incline bench and the regular bench, but you should definitely include decline into your workout if you're looking for big pecs.

07-25-2005, 12:12 AM	#4 (permalink)
Chuckles Insane Location: California	decline bench? is that where you just lower the bar to your chest very slowly for over like 10 seconds then shoot it back up?

07-26-2005, 11:40 PM	#6 (permalink)
TopRamen66 Insane	Hit up the bench for sure! Decline is my favorite, probably because the lower part of your pecs is generally larger and stronger so you can do more weight on decline. Definately hit up dumbell presses and dumbell flys in addition to decline, incline and flat benchpresses. Vary your routine, dont overtrain, and for christs sake dont just work out your chest! Concentrating on one problem area is great, but only working out one area makes big problems, your shoulders will round foreward if you only work out your chest so make sure you balance it out with shoulder exercises and the rest of your body as well.

07-28-2005, 06:16 AM	#8 (permalink)
odu_sonar_AE Tilted	That sounds like a lot of sets dedicated to your chest. How many sets are you doing per exercise? I remember reading awhile ago that you shouldn't do more than 8-9 sets for your larger muscle groups, or that could easily lead to overtraining. When you start overtraining, you won't see results.

07-30-2005, 12:24 PM	#10 (permalink)
0energy0 Insane Location: Title Town, USA	usually 3 or 4 sets, with 10 reps each. __________________ Is the juice worth the squeeze?

07-30-2005, 02:34 PM	#11 (permalink)
Ilow Junkie Location: Pats country	yeah, 3-4 sets of six exercises is a bit much. I would do no more than 3-4 sets of 4-5 exercises (i.e. no more than 15 total). I usually like incline, flat, decline, and flys, and maybe some incline flys. no real need to duplicate excercises such as pec deck and dumbell flys, which are a similar exercise for instance. __________________ "Religion is the one area of our discourse in which it is considered noble to pretend to be certain about things no human being could possibly be certain about" --Sam Harris

08-01-2005, 09:30 AM	#12 (permalink)
0energy0 Insane Location: Title Town, USA	theres an exercise where u lay on flat with a dumbbell and hold it with two hands, and then you move it over your head and down. i think thats supposed to stretch your chest, or maybe do your tris. im not really sure what it is or called. __________________ Is the juice worth the squeeze?

08-08-2005, 07:43 PM	#14 (permalink)
Jaiddin Crazy Location: Dallas TX	I tend to stick to 4 basic exercises for my chest, but i vary how they are done (dumbells/barbell) and the order. I generally recommend wide grip bench press to start, 5 sets (first a warm up with light weights) to pump the blood into the muscle. I follow this with a fly style movement (pec deck, incline flys, cable crossover, etc.) for 4 sets to stretch the muscle back out and allow the blood into the muscle a lil more fully. Another pressing movement (decline, incline, machine press, etc.), then back to another set of sly style movements for 4 sets. Add a couple negatives to the last set and the pump will be incredible.

08-09-2005, 11:46 AM	#15 (permalink)
Gustoferson Crazy Location: Chapel Hill, NC	When I was in my prime of working out (read: high school weights classes), I became a big fan of dips. I can't remember how often I would do them, but I would do as many as I could until I couldn't push back up any more. Then about 30 seconds after I dropped back down I could feel the results of it. This might sound kinda weird, but it felt a little like breastplate stretching in width along with my pecs tightening up. Sounds painful, but it was the 'good' type of after-workout pain. I'm not sure where exactly all the work went while doing dips, seemed to hit a lot of muscles, but it at least felt like I was really working out my chest hard. Helped me a ton on my bench presses too. Its important to make sure you don't start swinging back and forth while doing them, which was kinda hard with my feet crossed and my knees bent, but a spotter to gently steady your feet is sometimes helpful. __________________ ...And then I found $5!

08-13-2005, 09:45 PM	#17 (permalink)
irateplatypus can't help but laugh Location: dar al-harb	best pec exercise: find one of those double cable-tower machines... those machines where you can attach different handles to the end of a cable that terminates at a vertically adjustable point. adjust the cables to rest at (or just barely above) shoulder heighth on each side, fit a single cable handle to each side. stand between the two towers facing perpendicularly, legs staggered, slightly bent at the waist with your back in a straight/stable position. pull the cables towards your chest as far as you are able, you should be crossing your arms at the end of each rep. alternate which arms goes over the other with each rep. 3 sets of ten usually does the trick. i hope i explained that well enough to communicate the exercise clearly. this kicks the crap out of the standard "pec-deck" machines. only dips and wide-grip bench produce competitive results in my experience. __________________ If you will not fight when your victory will be sure and not too costly, you may come to the moment when you will have to fight with all the odds against you and only a precarious chance for survival. There may even be a worse case. You may have to fight when there is no hope of victory, because it is better to perish than to live as slaves. ~ Winston Churchill

08-19-2005, 09:33 PM	#18 (permalink)
0energy0 Insane Location: Title Town, USA	OH so thats what the exercise is! i would always watch guys do that in the gym but never knew what it worked. __________________ Is the juice worth the squeeze?

08-20-2005, 12:36 AM	#19 (permalink)
calvin88 Tilted Location: socal	I try to vary my excercises as well since I heard that your body gets used to the order and types of things you do after awhile and I do think this is true. Now since i've started switching up types of excercises/weight/reps I am sore everytime after i work out. Also I no longer seem to just be going through the routine but somewhat struggle through the variety. I think my chest is big enough? haha. But not anywhere near defined enough so I'm now doing more low to middle weights with higher reps. THis should do the trick right?