Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Joselo66 on December 09, 2005, 10:22:09 AM
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I dont know if its something genetic but i see many guys with the bottom-outer part of the chest bigger and the inner-top almost without growth (this is my case).
here i attach some photos to have a look what im talking about:
(http://www.jotapeges.com/out.php/t13608_chest.jpg) (http://jotapeges.greenshines.com/show.php/13608_chest.jpg.html)
(http://www.jotapeges.com/out.php/t13609_chestr.jpg) (http://jotapeges.greenshines.com/show.php/13609_chestr.jpg.html)
the second photo shows the area wich i want to work (pull out that part of the chest), hope someone can help with this cause none of the instructor i have talked knows how to.
regards.
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I dont know if its something genetic but i see many guys with the bottom-outer part of the chest bigger and the inner-top almost without growth (this is my case).
Inclines:
Press ~ bar and dummies
Dummy flyes
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Inclines:
Press ~ bar and dummies
Dummy flyes
Agreed, that is the hardest part of the chest to develope. It will come over time.
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u need to apply a wider grip on the bb when benching. Also, do db incline presses on a 30 degree angle, not 45 degree. Stick with db incline presses, and then classic bb benching second every week for about 3 months. It did it for me.
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Is that you? If so, you look pretty good already. Now, for my 2 cents:
Incline Presses, yes, but with Dumbbells. That part is key. Get a real good stretch at the bottom and a good contraction at the top.
Also, standing shoulder presses with a moderate grip, or seated dumbell presses with the seat at about a 75-80 degree angle (on shoulder day).
Front raises with a close/hammer grip also work pretty well
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google up "Atrainer Flies" - the incline version of it
another good one I hear is Incline Cable Flies over your head..meaning you bring your hands over your head instead of your chest.
This is also an area that I've been trying to develop lately, I think the lack of mass in this area is the reason my upper chest looks so bad. So far the Incline Atrainer Flies are doing a good job. I'm very serious with this reccomendation.
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You cannot isolate the "inner" chest.
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You cannot isolate the "inner" chest.
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ofcourse you can't isolate any part of a muscle completely, but I do believe, and there is a SHITLOAD of evidence to support compartmentalisation.
Shifting the emphasis is what we're talking about here. A simple change in your grip, or placment of hands can make a huge difference. For example, Regular bench VS CG Bench
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ofcourse you can't isolate any part of a muscle completely, but I do believe, and there is a SHITLOAD of evidence to support compartmentalisation.
Shifting the emphasis is what we're talking about here. A simple change in your grip, or placment of hands can make a huge difference. For example, Regular bench VS CG Bench
you can word it any way you want but you simply can't isolate the inner or outer part of any muscle
that's just not the way the human body grows
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agreed, theres no such a thing of an inner/outer head of a chest. theres only upper/middle and lower. if it was any other muscle then you could.
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Actually you can section pecs to quad positioning if you want a tech breakdown but who really cares anyway.
Genetic (that dirty word again) has a strong bearing on muscle placement and development of the pecs or any other muscle group. A very good friend of mine has a 54" chest (cold) with the flatest upper pec development I've ever seen. From the collar bone to down 2 inches or so, nothing. The rest of the pecs are superior to most other men. It looks freaky. He said his father and younger brother have the same problem. He's tryed DB inclines at all angles, cables, etc. Nothing. The only thing that helped a bit were pec decks with the elbows inline with his lower jaw throughout the exercise. Jose migh try those pec decks and see's what happens. Good luck.
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Is that you? If so, you look pretty good already.
hehe, i wish.
thanks for the advice guys now i see what i was doing wrong, now i change my chest routine to this:
horizontal BB press
incline DB press
incline DB flyes
ill work hard, and see hows going in about two months.
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hehe, i wish.
ill work hard, and see hows going in about two months.
but see even that picture you posted illustrates JPMs post. The guy in the picture is pretty jacked and most people would want to look like him, yet he lacks development in the area you drew on. So, just work with what the good lord gave ya.
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Pretty jacked? He has 10" arms.
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EAT MORE
and FUCKING LIFT HEAVY INCLINE PRESSES with wide grip
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Is that you, Figgs???? ;D
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Pecdeck, make sure you sit really low, like JPM said. Regularly use partial ROM, focus on the maximum contraction (bringing your arms together), does wonders for me. let the weight slowly pull your arms back, always controlled, no 'flapping' allowed!
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It's probably genes my friend. Try doing some incline flyes.
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my arms have grown pretty well as of late, i've gained 1/2 pound. I think it's not necessary to gain 10 lbs, it's just an estimate.
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ok you cant isolate your inner upper chest. but what you can do is get an intense mindmucle connection on the top of the rep.
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Best thing to hit that area is incline cable or dumbbell flys, including some partials on the final 1/3 of the motion at the end of some sets.
Of course you can hit different parts of the muscle-whether or not there are actually different parts is just semantics; the fact is that different exercises target different areas of the muscle drastically differently.