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Need new chest and arm workout.

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jam
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2004/01/27 06:05:26 (permalink)
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Need new chest and arm workout.

My outer lower chest is lacking big time, I need a routine that will round this V like chest.
#1

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    Don_al
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    RE: Need new chest and arm workout. 2004/01/27 09:26:38 (permalink)
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    What is your current routine?
    #2
    jam
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    RE: Need new chest and arm workout. 2004/01/27 16:11:06 (permalink)
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    I start with d-cline dumbells, then flat bench barbell press, then undernieth cable flys and pec-deck. I have been told that dips are good, but i feel i am just working out my tri's, Is there a certain form like leaning forward or back or something? I really need help.
    #3
    jack hammer
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    RE: Need new chest and arm workout. 2004/01/27 18:54:16 (permalink)
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    What are your goals? How old are you? HOw long have you been training?
    #4
    jam
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    RE: Need new chest and arm workout. 2004/01/28 05:44:37 (permalink)
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    I am 23 years of age. I wiegh 220 lbs at 6 foot 3'. I have a slender build but not as big as I want, or as defined as I want. What can I do to achieve this, and please don't give me a "it's all up to you" B.S. I told you my chest is shaped in a V and I want it to develop more rounder. PLEASE ALL I WANT IS SOME EXERCISES.
    #5
    GTM
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    RE: Need new chest and arm workout. 2004/01/28 10:10:34 (permalink)
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    Chest and arms you say?

    Flat Dumbell bench
    Dips - you need to hold your elbows away from your body somewhat and lean forward.. I find crossing my ankles over slightly in front of me helps

    Skullcrushers - you may not need these as dips will be hard on the tris too.
    Barbell curls


    GTM
    #6
    Don_al
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    RE: Need new chest and arm workout. 2004/01/28 10:13:16 (permalink)
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    I would definately add dips in to your routine,this link will show you correct form chest dips http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html.I would change your pec dec for d/b flyes alternating between,flat,declineand incline. I would also alternate you decline bench press with an incline press.Hope this helps.
    #7
    Skrewdriver
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    RE: Need new chest and arm workout. 2004/01/28 14:45:42 (permalink)
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    quote:
    Originally posted by jam
    I told you my chest is shaped in a V and I want it to develop more rounder. PLEASE ALL I WANT IS SOME EXERCISES.


    I agree with the exercises already stated.

    As for shaping your chest, I'm also of the belief that this cannot be done. Simply concentrate on adding more mass and your chest will fill out and the shape of your chest will change.

    Chest shape is determined by genetics.

    #8
    jam
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    RE: Need new chest and arm workout. 2004/01/28 18:12:18 (permalink)
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    See when you say elbows away from body, do you mean straight out from the side of your chest or away as in behind (like kind of away from my back).? Also is there a way to isolate your chest cause I really feel that I am working my tri's. Also can I use a seated dip machine? I have trouble cause of my long body to do it on a regular dip machine.
    #9
    GTM
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    RE: Need new chest and arm workout. 2004/01/29 14:20:16 (permalink)
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    Away .. as in to the side ... as close to a crucifix as is comfortable.. if that makes sense.. basically dips are like an inverted bench press... (not the powerlifters style of bench).. but at a slightly different angle.. only real difference is you have to control your body through space as opposed to controlling the weight through space.

    Easiest way to explain the possition.. is take a normal dip starting position..with elbows close to your body.. and then try and "splay" your elbows out away from your body.. then carry out the dip with arms in that position. Doing this puts a lot more emphasis on the pecs.. though it still works your tris a lot.

    GTM
    #10
    Robert
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    RE: Need new chest and arm workout. 2004/01/29 16:10:10 (permalink)
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    try your best to train hard and heavy, you do not need to concentrate on things like angles and the like, just strap some weight on and dip. GTM, i am not trying to undermine you, you are correct that it places "more" emphasis on the pecs with a wider grip, leaning forward and all that, but IME, it makes absolutly no difference, as that "more" is very, very little.
    rob
    #11
    GTM
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    RE: Need new chest and arm workout. 2004/01/29 16:47:54 (permalink)
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    quote:
    Originally posted by Robert

    try your best to train hard and heavy, you do not need to concentrate on things like angles and the like, just strap some weight on and dip. GTM, i am not trying to undermine you, you are correct that it places "more" emphasis on the pecs with a wider grip, leaning forward and all that, but IME, it makes absolutly no difference, as that "more" is very, very little.
    rob




    Rob..

    No probs... I'm just relating how it "feels" to me.... when I do straight up dips.. I really feel it in the tris.... when I do the wider position type.. my pecs feel more worked out at the end.. still feel it heavy in my tris tho.. maybe it's down to my strength balance between pec/tris.. I don't know.. or maybe it's more to do with the fact I've only been doing dips a short while..or the fact when I do "normal" dips.. my torso is pretty much vertical..unlike the other way where it is a lot more like 45 deg from vertical... either way.. it's how it feels to me personally.

    GTM
    #12
    jam
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    RE: Need new chest and arm workout. 2004/01/29 17:52:57 (permalink)
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    thanx bohys for all you Celtic fans.
    #13
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