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Getbig Bodybuilding Boards => Training Q&A => Topic started by: triple_h on October 05, 2007, 12:19:47 PM
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guys wud u tell me what exercises are good for outer chest development..
my routine for chest: 1- flat bench barbell x3
2- incline dumbell flye x2
3- decline barbell x2
4- upper cable crossovers x2
lower cable cross overs x2..
my goal is to build shape and defination not size...
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guys wud u tell me what exercises are good for outer chest development..
my routine for chest: 1- flat bench barbell x3
2- incline dumbell flye x2
3- decline barbell x2
4- upper cable crossovers x2
lower cable cross overs x2..
my goal is to build shape and defination not size...
IMO if you want to acquire good shape, you'll need to add size. Dont see how you can train around that...
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Why aren't you doing any inclined bb and/or db presses?
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guys wud u tell me what exercises are good for outer chest development..
my routine for chest: 1- flat bench barbell x3
2- incline dumbell flye x2
3- decline barbell x2
4- upper cable crossovers x2
lower cable cross overs x2..
my goal is to build shape and defination not size...
seriously? if you don't have size you can't shape and define anything. It's like clay you can't mould what you don't have. Concentrate on building the size first starting with upper pec development. For outter pec's an old school exercise is the V bar dips.
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decline presses = waste of time
do low incline, 15-20 degrees, 3-4 sets
i have never done cable crossovers in my life
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flat db flyes are way better than incline flyes, incline flyes are mostly shoulders.
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mates, 1st - i have size... my lower is well in shape and size.. plus my uppere pecs are too but am having probs with outer chest dev...
by the way what are v dips???
now will this help
incline flyes
flat bench barbell
decline flyes
and pec deck...
comment plz
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hello ::)
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hello ::)
doesn't matter what exercises you do your chest will take on the shape it's supposed to have due to genetics, experiment with different movements and rep rages to see what works for you, personally i find that 3 sets each of Flat barbell bench, incline dumbbell press, flat dumbbell flyes and bodyweight dips work best for me.
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mates, 1st - i have size... my lower is well in shape and size.. plus my uppere pecs are too but am having probs with outer chest dev...
by the way what are v dips???
now will this help
incline flyes
flat bench barbell
decline flyes
and pec deck...
comment plz
1.) SF is right about the development and the exercises you should/can use. Any number will work but these are good.
2.) Outer chest can be stimulated. I followed Lee Haney's advice about wider grip for wider chest and I still stand by that. In fact, I am having to work with a closer grip now to get a better stretch and contraction to accentuate inner chest more (which has filled in). Work with a wider grip and a good contraction (often achieved through a bit lighter weight) and see what happens. With upper outer chest, try this variation Milos recommended. Take your grip and work with a stop-press. I take my last set with a wide grip and lighter weight. I lower the weight under control and stop on my chest, while still squeezing it, and then from that dead stop I move the weight with contraction only and it really works.
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ok CAP
will try milos style .. and by the way is doing decline movements a waste??? also whats v dips?
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and is it OK to do military presses for shoulders on a smith mac??
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ok CAP
will try milos style .. and by the way is doing decline movements a waste??? also whats v dips?
ok CAP
will try milos style .. and by the way is doing decline movements a waste??? also whats v dips?
I think Smith is okay for any movement, especially when you have no spotter or are working around injury. As for decline, I think it is useless except for the Hammer Strength version. Personally, I notice more from weighted dips than I do from either decline version.
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BB declines are mostly shoulders honestly, the ROM isn't enough to do shit for your chest but it might be beneficial for powerlifters as an overload movement to handle more weight in.
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Bullshit, try doing declines with db's and tell me it's not gonan blast the shit out yer chest, IMO one of the best exercises for chest mass.
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even i feel decline outs more stress on the shoulders...
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guys wud u tell me what exercises are good for outer chest development..
my routine for chest: 1- flat bench barbell x3
2- incline dumbell flye x2
3- decline barbell x2
4- upper cable crossovers x2
lower cable cross overs x2..
my goal is to build shape and defination not size...
you cant target outer pecs (only). focuse on increasing your total chest mass.
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1.) SF is right about the development and the exercises you should/can use. Any number will work but these are good.
2.) Outer chest can be stimulated. I followed Lee Haney's advice about wider grip for wider chest and I still stand by that. In fact, I am having to work with a closer grip now to get a better stretch and contraction to accentuate inner chest more (which has filled in). Work with a wider grip and a good contraction (often achieved through a bit lighter weight) and see what happens. With upper outer chest, try this variation Milos recommended. Take your grip and work with a stop-press. I take my last set with a wide grip and lighter weight. I lower the weight under control and stop on my chest, while still squeezing it, and then from that dead stop I move the weight with contraction only and it really works.
no outer chest cant be specifically stimulated without reqruiting the whole chest (pectoralis major). muscle fibers are horisontal (fan-shaped)....
milos talks alot of bullshit...
and your supposed to be a mod on this board and you dont even know basic anatomy?
the best advice in this thread comes from sarcasm, as he knows there is no need to overcomplicate bodybuilding.
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no outer chest cant be specifically stimulated without reqruiting the whole chest (pectoralis major). muscle fibers are horisontal (fan-shaped)....
milos talks alot of bullshit...
and your supposed to be a mod on this board and you dont even know basic anatomy?
the best advice in this thread comes from sarcasm, as he knows there is no need to overcomplicate bodybuilding.
Lol. Don't get too riled up. I don't overcomplicate things (at least anymore) but I do find it funny that my chest filled out in certain areas when using different grips. I'm not going to resurrect the other thread on here and personal experience has nothing do with being a moderator on here. 8) My point with the grips is that my wide grip accentuated my chest work to the outer portion, I never said that it specifically worked one are of my chest and not another. I only use flat and incline BB right now with a 4x5 rep scheme on each; pretty basic.
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Do different types of chest exercises like incline bench/flat..incline fly/flat.. trying doing pushups ect. You wont grow anything if you dont eat.
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Do different types of chest exercises like incline bench/flat..incline fly/flat.. trying doing pushups ect. You wont grow anything if you dont eat.
i know bout the eating.. this thread for exercises only
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Lol. Don't get too riled up. I don't overcomplicate things (at least anymore) but I do find it funny that my chest filled out in certain areas when using different grips. I'm not going to resurrect the other thread on here and personal experience has nothing do with being a moderator on here. 8) My point with the grips is that my wide grip accentuated my chest work to the outer portion, I never said that it specifically worked one are of my chest and not another. I only use flat and incline BB right now with a 4x5 rep scheme on each; pretty basic.
"lolifying" your ignorance doesnt change the fact that its impossible to isolate outer vs inner chest. dont spread lies.
changing grips on benchpress has benefits yes, but not due to shifting focus to inner vs outer pecs. one of the real benefits are: that changing "angles" helps to stimulate the muscle not because it hits one part vs another..but due to new "nerv reqruitment". (thats one of the few bb myths that is true: hitting a muscle from several angles is good..not because your gonna change the shape of the muscle but due to "new nerv reqruitment")
also a wide grip will feel different (as opposed to a close grip) because of the stretch and less tricep involvement..but that hasnt anything to do with changing the shape of the pectoralis major. (other than the fact that too close grip takes away alot of chest stimulation)
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"lolifying" your ignorance doesnt change the fact that its impossible to isolate outer vs inner chest. dont spread lies.
changing grips on benchpress has benefits yes, but not due to shifting focus to inner vs outer pecs. one of the real benefits are: that changing "angles" helps to stimulate the muscle not because it hits one part vs another..but due to new "nerv reqruitment". (thats one of the few bb myths that is true: hitting a muscle from several angles is good..not because your gonna change the shape of the muscle but due to "new nerv reqruitment")
also a wide grip will feel different (as opposed to a close grip) because of the stretch and less tricep involvement..but that hasnt anything to do with changing the shape of the pectoralis major. (other than the fact that too close grip takes away alot of chest stimulation)
You seem awfully hung up on this topic and can't seem to grasp that I have not and never have said that I am "isolating" any part of my chest, but accentuate or "recruit" a certain area more. That is what I have always said. I never said I can or have changed a muscle shape, but like I said before before switching to my current grip my chest was developed more on the outer portions. As the grip has come in closer, the inner chest seemed to grow more. My max has not changed much so the added weight is negligible as far as I am concerned.
Like I said, you can argue this point in the other thread but I am just trying to give the kid advice based on my experience in lifting. I do have my beliefs on how different exercises work but you can start a thread about that if you like and we can have a discussion there.
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You seem awfully hung up on this topic and can't seem to grasp that I have not and never have said that I am "isolating" any part of my chest, but accentuate or "recruit" a certain area more. That is what I have always said. I never said I can or have changed a muscle shape, but like I said before before switching to my current grip my chest was developed more on the outer portions. As the grip has come in closer, the inner chest seemed to grow more. My max has not changed much so the added weight is negligible as far as I am concerned.
Like I said, you can argue this point in the other thread but I am just trying to give the kid advice based on my experience in lifting. I do have my beliefs on how different exercises work but you can start a thread about that if you like and we can have a discussion there.
your beliefs dont matter , as it is an anatomical impossibilty to "accentuate" inner vs outer chest. upper chest yes. inner vs outer no.
the reason im being very clear about this is to teach all the young guys who constantly worry and ask questions about this.
focus on getting stronger with good technique..that will do alot more for you chest development than trying to "accentuate".
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You might miss out on your outer chest by not going low enough with the DBs/BB. Just a thought. Also Dips help, do them with your legs raised behind you, not straight down.
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You might miss out on your outer chest by not going low enough with the DBs/BB. Just a thought. Also Dips help, do them with your legs raised behind you, not straight down.
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slave boy and cap... plz cool down bros,, its nice to see that u all are here to guide us KIDS but we dont want u all gr8 experienced people to end up flaming .. but i really appreciate ur both help... thanks a million ..
guide me in back ,shoulder development too i have got thickness and good upper back (looks like a angry COBRA snake) but want that V tapering in my lower lats..
now i do..
1-front pulldowns or sometimes chin ups x3
2-t bar x3
3-barbell rowsx2
4-close grip (mac) x2
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Larry Scott offers some work on lower lat training in one of his newsletters. The descriptions and pictures will do a much better job explaining the exercises than I can from limited memory.
I don’t have the specific article handy, but I will refer you to CAP, one of our resident LS devotees. He could probably find it faster than I can.
You can also search for it yourself through the newsletter section on Larry’s website. You would do well to sift through these if you are in search of additional info and tips from the experiences of the first Mr. “O.”
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Larry had some great ideas on training and even had his own line of 10-12 different benches and machine handles that he felt hit the muscles in different parts, he always said that the real beauty of the muscle lies in building the LOWER part of the muscle, he had a special pulldown handle with the bends in the bar turned upwards which he felt hit the lower meaty part of the lats.
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slave boy and cap... plz cool down bros,, its nice to see that u all are here to guide us KIDS but we dont want u all gr8 experienced people to end up flaming .. but i really appreciate ur both help... thanks a million ..
guide me in back ,shoulder development too i have got thickness and good upper back (looks like a angry COBRA snake) but want that V tapering in my lower lats..
now i do..
1-front pulldowns or sometimes chin ups x3
2-t bar x3
3-barbell rowsx2
4-close grip (mac) x2
To work your lower lats to your full potential I would say any underhand row and pulldown and pulley rows are good. As far as delts, I work with mainly power moves now. Military press, cleans, high pulls, clean and press. Those can pack some good mass on there. As far as Larry Scott ideas, you might check my sticky on the Training Log board.
Don't worry, me and slaveboy have a difference of opinion but I think it is best kept out of your thread. Good luck.
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Larry had some great ideas on training and even had his own line of 10-12 different benches and machine handles that he felt hit the muscles in different parts, he always said that the real beauty of the muscle lies in building the LOWER part of the muscle, he had a special pulldown handle with the bends in the bar turned upwards which he felt hit the lower meaty part of the lats.
Yeah.
He also did a type of standing, one-handed pull down inside the cable station, as well as a kind of straight-armed pull up using primarily the lats.
I can’t remember the details of these, but if I can find them I’ll post a link here.
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Here it is:
Credit: http://www.larryscott.com/bio/newsletter/97spring_1.cfm (http://www.larryscott.com/bio/newsletter/97spring_1.cfm)
Pivot Point # 3... Lower Lats... How To Develop The “Heart” in Your Back.
(http://www.larryscott.com/bio/newsletter/images/newslou.jpg)
“Scapula Rotations” The King Of Lower Lat Exercises
(http://www.larryscott.com/bio/newsletter/images/newsscapula.jpg)
“One arm lat pull” with a pulley about 3 to 5 feet off the floor
(http://www.larryscott.com/bio/newsletter/images/newskathy.jpg)
Click the link above to read the full details of exercise execution.
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thanks MONTAGUE.. for the help!
CAPS, slave boy thanks u all too..
caps- what and wher can i get clips on how to do clean and high pulls , and clean press.. can i use them instead of military press for shoulders
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thanks MONTAGUE.. for the help!
CAPS, slave boy thanks u all too..
caps- what and wher can i get clips on how to do clean and high pulls , and clean press.. can i use them instead of military press for shoulders
youtube has a great number of clips on them. I think in the training log board I included a clip from a world class olympic lifter instructing people on numerous lifts. Check that out in the stickies and then search youtube. You can definitely use a clean and press/jerk movement instead of military press. You can use a lot of weight with that extra leg push. Make sure your form is good on these before you make major jumps in weight.
Any thoughts here Hedge?
&mode=related&search=
Clean and jerk (re: JPM post about Kono clip)
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keep your elbows facing upwards, keep the bar very close to your body and get up on your toes as high as you can, explode under the weight.
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Cleans and Hi-Pulls are a prime learning exercise. It takes a lot of rep work to establish timing and getting into a groove with these movements. Most, when learning to clean, will depend too much on the arms and shoulders for the pull, with the back/legs as a secondary concern. The idea is to lift with the whole body, something like a gestalt approach. The Kono clip (though for the snatch) give a good example of the beginning and secondary pulling motions. Might want to use a empty bar for a week or so to perfect the mechanic's of the exercise. Once you work yourself up into some serious weight you will understand that shrugging the traps, with the upward pull, is of prime importance also. Some guy's will keep the gaze of the eyes looking up when doing the pull, the body tends to follow the eyes. Others will not.
In any event, try BB'ing reps's (8-12) rather than any heavier lower reps for a couple of month's. Get the body use to this movement.Adds thickness to the whole upper body. Great for athletes as a prime training exercise for most sports. Good Luck.
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THANK U ALL WHO HAVE GUIDED ME HERE ..
i appriciate all ur love and kind knowledge .. this is the right forum to be on if amateurs like us are taking body building seriously..
once again thanks all!!! ;D