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Best exercise to shape outer chest area?

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bigpythons
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2007/07/15 21:58:14 (permalink)

Best exercise to shape outer chest area?

Hi guys,ive not been online for ages and ages! but im still training. I have one thing that im really struggling with,that is my chest.
I feel its not progressing and would like to revise my chest training,and also want to know of any exercises to pin point
my outer chest( the bit by your nipples,if you know i mean?)
I need to lose a little fat there too which is really annoying.
Any help much appreciated,thanks.
#1

23 Replies Related Threads

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    odyysey
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    RE: Best exercise to shape outer chest area? 2007/07/15 22:15:49 (permalink)
    I have problems with my outer chest to mate, infact my whole chest is, geneticaly, very weak compared to other bodyparts. I've had best results using pre-exauhst methods such as dumbell flyes going straight into dumbell presses.

    I find that with straight sets, say 3 sets of 10 reps, my shoulders come into the lift more and more as the set goes on. I have been upto 47.5kg dumbells for 8 reps doing straight sets but my front delts seem to take over and I do't get the muscle stimulus in my pecs that I am after.

    I now do 2 or 3 pre exauhst sets with 12.4k dbells for flyes going straight into 32.5 k dbells for the presses. Hardly any shoulder involvement and lots of pec stimulus.

    I'm here to attain not maintain
    #2
    BLADE_79
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    RE: Best exercise to shape outer chest area? 2007/07/15 23:47:28 (permalink)
    Id say wide chest dips and decline barbell benching with a wide grip.
    #3
    stephen77
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    RE: Best exercise to shape outer chest area? 2007/07/16 00:02:49 (permalink)
    you can't target the outer chest
    #4
    jjim
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    RE: Best exercise to shape outer chest area? 2007/07/16 11:15:02 (permalink)
    I have problems with my outer chest to mate, infact my whole chest is, geneticaly, very weak compared to other bodyparts. I've had best results using pre-exauhst methods such as dumbell flyes going straight into dumbell presses.

    I find that with straight sets, say 3 sets of 10 reps, my shoulders come into the lift more and more as the set goes on. I have been upto 47.5kg dumbells for 8 reps doing straight sets but my front delts seem to take over and I do't get the muscle stimulus in my pecs that I am after.

    I now do 2 or 3 pre exauhst sets with 12.4k dbells for flyes going straight into 32.5 k dbells for the presses. Hardly any shoulder involvement and lots of pec stimulus.


    odyysey;

    I have the same problem, my front delts are almost as big as my pecs! They want to do all the work. I've tried concentrating on pressups, decline bench, dips, dumbbells and flys everything seems more or less the same. I even feel my delts getting heavily involved doing flys!

    I may try your method. Details please!.. How many reps do you do in your pre ex sets? Do you take them low until you feel a maximal stretch? Emphasize negative? How many times a week do you train chest? How long have you been doing this for and have you seen significantly better gains in pecs over delts?

    I even considered stopping chest training all together and using ems to maintain my pecs whilst letting my delts fade then starting up with hopefully my chest doing more of the work, though I think the problem is more to do with genetics and my chest is just lazy!

    Cheers,
    Jim
    #5
    Ak_88
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    RE: Best exercise to shape outer chest area? 2007/07/16 12:57:44 (permalink)

    ORIGINAL: stephen77

    you can't target the outer chest


    Exactly.

    Flat, Incline Bench & Dips

    + Food, Rest

    =

    Growth.

    Bring out definition by dieting down.
    #6
    Piston
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    RE: Best exercise to shape outer chest area? 2007/07/16 18:15:17 (permalink)
    Markus Rhul uses a very wide grip on all movements as wide as possible, he states that this tech helps him hit his outer chest.
    #7
    TREBOR
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    RE: Best exercise to shape outer chest area? 2007/07/16 18:19:09 (permalink)
    ORIGINAL: Ak_88


    ORIGINAL: stephen77

    you can't target the outer chest


    Exactly.

    Flat, Incline Bench & Dips

    + Food, Rest

    =

    Growth.

    Bring out definition by dieting down.


    Why do you suggest 3 different exercise for chest if you cannot hit certain areas of it? why incline and flat bench?
    post edited by TREBOR - 2007/07/16 18:21:04
    #8
    odyysey
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    RE: Best exercise to shape outer chest area? 2007/07/16 20:58:27 (permalink)

    ORIGINAL: jjim

    I have problems with my outer chest to mate, infact my whole chest is, geneticaly, very weak compared to other bodyparts. I've had best results using pre-exauhst methods such as dumbell flyes going straight into dumbell presses.

    I find that with straight sets, say 3 sets of 10 reps, my shoulders come into the lift more and more as the set goes on. I have been upto 47.5kg dumbells for 8 reps doing straight sets but my front delts seem to take over and I do't get the muscle stimulus in my pecs that I am after.

    I now do 2 or 3 pre exauhst sets with 12.4k dbells for flyes going straight into 32.5 k dbells for the presses. Hardly any shoulder involvement and lots of pec stimulus.


    odyysey;

    I have the same problem, my front delts are almost as big as my pecs! They want to do all the work. I've tried concentrating on pressups, decline bench, dips, dumbbells and flys everything seems more or less the same. I even feel my delts getting heavily involved doing flys!

    I may try your method. Details please!.. How many reps do you do in your pre ex sets? Do you take them low until you feel a maximal stretch? Emphasize negative? How many times a week do you train chest? How long have you been doing this for and have you seen significantly better gains in pecs over delts?

    I even considered stopping chest training all together and using ems to maintain my pecs whilst letting my delts fade then starting up with hopefully my chest doing more of the work, though I think the problem is more to do with genetics and my chest is just lazy!

    Cheers,
    Jim


    I don't count the reps as if I think of anything other than keeping tension on the chest I seem to lose a lot of feeling in the pecs. I'd guess anywhere between 8-15 reps for the flyes and then 10-15 reps for the presses straight after.

    I don't take the flyes down to maximal stretch as I find my delts take over when I start to bring the weight back up. I still go fairly deep but stop well short of max depth.

    I train twice a week doing two full body workouts, (similar to Stuart Mcrobert's guidelines), and train chest on the 2nd workout of the week. I do 3 sets of flyes/presses combinded. I've been doing it for 5 weeks now and have noticed my chest is starting to "round up" a bit more and I definatly feel the tension in the muscle better than ever so I take that as a good sign things are working!

    I wouldn't stop training your chest, your delts will get some work during back and then will be even further ahead of your pecs when u start to train chest again.



    I'm here to attain not maintain
    #9
    BLADE_79
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    RE: Best exercise to shape outer chest area? 2007/07/16 22:21:47 (permalink)

    quote:

    ORIGINAL: stephen77

    you can't target the outer chest



    Exactly.

    Flat, Incline Bench & Dips

    + Food, Rest

    =

    Growth.

    Bring out definition by dieting down.


    I was thinking the same as Trebor. If different exercises cannot target specific areas of the chest you could just do one chest exercise and that would be the entire chest workout eg Flat Bench.
    #10
    Ak_88
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    RE: Best exercise to shape outer chest area? 2007/07/16 22:45:52 (permalink)
    ORIGINAL: TREBOR

    ORIGINAL: Ak_88


    ORIGINAL: stephen77

    you can't target the outer chest


    Exactly.

    Flat, Incline Bench & Dips

    + Food, Rest

    =

    Growth.

    Bring out definition by dieting down.


    Why do you suggest 3 different exercise for chest if you cannot hit certain areas of it? why incline and flat bench?


    Can of worms Trebor.

    These three movements will hit all areas of the chest.

    Incline bench has been shown to put more stress onto the clavicular head - the 'upper chest' than the sternal head.

    Flat bench being the opposite, hitting the sternal head moreso, and dips (from what i've read/anecdotal evidence) for the 'lower chest'.

    Use all three and you're fine. Trying to target your outer upper middle slightly to the left is pointless.

    Remember a muscle's only going to grow as a whole. It's not going to just grow on the upper outter middle slightly to the left portion no matter how hard you wish.

    Conversley - would you try and target separate bicep, tricep or quadricep heads?
    post edited by Ak_88 - 2007/07/16 22:50:21
    #11
    TREBOR
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    RE: Best exercise to shape outer chest area? 2007/07/16 22:54:17 (permalink)

    ORIGINAL: Ak_88


    Conversley - would you try and target separate bicep, tricep or quadricep heads?


    Yes i'm currently doing that and have seen an improvement in arms after being stuck in a rut for over a year.
    #12
    Ak_88
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    RE: Best exercise to shape outer chest area? 2007/07/16 23:38:06 (permalink)
    Mind if i ask how you are isolating parts/heads?

    Horses for courses though. The vast majority needn't worry about titbits like shaping their chest. Stick to the compound movements and you'll grow.
    #13
    TREBOR
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    RE: Best exercise to shape outer chest area? 2007/07/17 23:05:25 (permalink)
    ORIGINAL: Ak_88

    The vast majority needn't worry about titbits like shaping their chest. Stick to the compound movements and you'll grow.


    Your right if your goal is to have an average physique then all thats needed is basic compounds,if your goal is to achieve a bodybuilders type physique then you do need to use a variety of exercise not just compounds.


    ORIGINAL: Ak_88

    Mind if i ask how you are isolating parts/heads?



    I'm not isolating parts/heads as the whole muscle has to contract,i'm putting more stress on certain areas by using different hand spacings,exercises.

    My arms have been stuck at 16.5-17 inches for over a year after reading posts by gettingbigger,rightyo,james all of which are around about the same height as me 5.7-5'8 with arms 18-19 inches ive tried there approach of multiple exercises for arms and it is paying off.

    Have a watch decide for yourself.

    http://webcast.bodybuilding.com/fitshow/fitshow/fitshow.php?episode=32



    post edited by TREBOR - 2007/07/17 23:07:08
    #14
    Ak_88
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    RE: Best exercise to shape outer chest area? 2007/07/17 23:34:31 (permalink)
    I think you're right. But RE the average physique i suppose it depends what you define average as.

    How many members do you think on MT can justify needing to go into the depth of meticulously (sp?) tweaking their training, IMO not as many as there are people asking about it.

    I'll watch that video tommorow and give my thoughts
    #15
    TREBOR
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    RE: Best exercise to shape outer chest area? 2007/07/17 23:54:30 (permalink)

    ORIGINAL: Ak_88

    I think you're right. But RE the average physique i suppose it depends what you define average as.

    How many members do you think on MT can justify needing to go into the depth of meticulously (sp?) tweaking their training, IMO not as many as there are people asking about it.

    I'll watch that video tommorow and give my thoughts


    I don't think its a case of tweaking their training rather optimizing it,i think a lot of folk on MT myself included are very blinkered in there approach to training.

    Any question in the training forums is answered with heavy compounds thats all you need.
    #16
    just t
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    RE: Best exercise to shape outer chest area? 2007/07/17 23:54:58 (permalink)

    ORIGINAL: TREBOR

    ORIGINAL: Ak_88

    The vast majority needn't worry about titbits like shaping their chest. Stick to the compound movements and you'll grow.


    Your right if your goal is to have an average physique then all thats needed is basic compounds,if your goal is to achieve a bodybuilders type physique then you do need to use a variety of exercise not just compounds.




    i disagree

    #17
    TREBOR
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    RE: Best exercise to shape outer chest area? 2007/07/18 00:02:24 (permalink)

    ORIGINAL: just t


    ORIGINAL: TREBOR

    ORIGINAL: Ak_88

    The vast majority needn't worry about titbits like shaping their chest. Stick to the compound movements and you'll grow.


    Your right if your goal is to have an average physique then all thats needed is basic compounds,if your goal is to achieve a bodybuilders type physique then you do need to use a variety of exercise not just compounds.




    i disagree


    Based on what?
    #18
    ToxicToffee
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    RE: Best exercise to shape outer chest area? 2007/07/18 08:05:05 (permalink)
    i agree with your trebor

    now

    if someone really stripped their bodyfat way low the notion of shaping parts of the chest would be their last concern

    newbies ask about differnt parts of the chest

    just smash the arse out of the whole unit for 2-3 years and report back

    as for the BBing point, yes, isolations are great

    for those with weak chests, just train it and keep training it cycling reps and compounds over 2-3 years
    #19
    buzzer
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    RE: Best exercise to shape outer chest area? 2007/07/18 10:53:18 (permalink)
    Myth #10: Preacher curls work the lower biceps.

    First of all, there's no such thing as a "lower" biceps. It’s impossible to contract the lower portion of your biceps without recruiting any other portions.

    Still not convinced? Well, you might be thinking that whenever you complete a tough set of preacher curls, you get a pump in your biceps just above the bend in your elbow. After all, it’s your "lower" biceps which creates your biceps "peak," isn’t it?

    Okay, here’s the deal. The prime movers in the preacher curl are your biceps brachii and the brachialis. The biceps brachii consists of a long and short head and it crosses over two joints (your shoulder and elbow). On the other hand, the brachialis only crosses over one joint (the elbow) and it lies underneath the biceps brachii. It originates on the middle of your humerus and inserts on the radius.

    When performing a preacher curl, your upper arms are placed in front of your upper body (shoulder flexion). For a muscle to be fully activated, it must be stretched at both ends. Since the biceps brachii attaches to the shoulder, it can’t be fully activated because the angle of the preacher bench places the shoulders in flexion. This places a large portion of the load on the short head of the biceps brachii and the brachialis.

    Remember that the brachialis lies underneath the biceps brachii and it originates lower on the upper arm. When the brachialis gets "pumped," it pushes the bottom of the biceps brachii forward, creating what appears to be a "lower biceps
    #20
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