How to get that ( )( ) between your chest. - Bodybuilding Discussion on Bodybuilding.net Training Forum

DC_BodyBuild · 08-08-2007, 06:42 PM

i was wondering how to get that nice define dent between my chest. I tried diamond pushups, bench press, decline, inclince and free weights. i can see the line a little bit but i cant seem to get that deep insert. any suggestions?

triqqey · 08-08-2007, 06:49 PM

part of it is genetics, but a lot of it is a large amount of hypertrophy in the chest coupled with a low bodyfat percentage.

unless you're genetically gifted in developing that look easily, which I'm guessing you are not because you posted and neither are most people out there, that ()() comes from having a big chest with lower bodyfat percentage

_Wolf_ · 08-09-2007, 12:00 AM

i think Triggey explained it best.

Kane · 08-09-2007, 01:00 PM

Diamond pushups are a tricep exercise

Kerpenen · 08-10-2007, 10:56 AM

I just have to contribute (My first post.):

I'm getting the ( )( )! OK, so what did i to to make it show?
Been lifting three times a week for five weeks (started out at a decent condition)..

Chest excercise: Wide-grip bench. Nothing else on the chest. I do some warmup and then 4 series, where i can lift the first one 8 times and the last one about once. Then i do as many as i can with the original weight. I do practically every set to failure.

hrdgain81 · 08-10-2007, 11:28 AM

^^ that will burn you out and get you hurt in no time. If your not pushing insane amounts of wieght, you dont need to go to failure to grow. And even then, you dont even need to.

Triggey's advice definately wont steer you wrong man.

Eric3237 · 08-10-2007, 11:49 AM

Definitely wouldn't recommend a lot of wide-grip bench.

triqqey · 08-10-2007, 12:00 PM

Quote:

Originally Posted by Eric3237

Definitely wouldn't recommend a lot of wide-grip bench.

just curious, why's that? I use it on almost all my bench press-like lifts doing the 5x5. does it lead to shoulder injuries or something?

Eric3237 · 08-10-2007, 12:09 PM

Well I'm assuming when we say wide-grip we mean much more than shoulder width and we are not just saying it to mean "not close-grip. But basically yes, it puts your shoulders in a very vulnerable position because they are not able to stabilize as well.

Now I know powerlifter do this a lot. But all they care about is lifting as much as possible and you do NOT want to see an x-ray of some of these guys shoulder capsules! In general you want a "neutral" grip around shoulder width and keep you elbows tucked in.

skinnyguy · 08-10-2007, 07:53 PM

I am no expert but in the last month I have got my chest thicker by doing flat and incline dumbbell fly. plus they really feel good.

08-08-2007, 06:42 PM	#1 (permalink)
DC_BodyBuild Rank: New Member Experience: 2-3 Years Join Date: Aug 2007 Location: Washington D.C Suburb Posts: 8 Country: Gender:	How to get that ( )( ) between your chest. i was wondering how to get that nice define dent between my chest. I tried diamond pushups, bench press, decline, inclince and free weights. i can see the line a little bit but i cant seem to get that deep insert. any suggestions?

08-08-2007, 06:49 PM	#2 (permalink)
triqqey Rank: Member Experience: > 1 Year Join Date: Sep 2005 Location: Podunk, USA Posts: 184 Country: Gender:	part of it is genetics, but a lot of it is a large amount of hypertrophy in the chest coupled with a low bodyfat percentage. unless you're genetically gifted in developing that look easily, which I'm guessing you are not because you posted and neither are most people out there, that ()() comes from having a big chest with lower bodyfat percentage
	triqqey's Sig:"The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends come and go, but 200 pounds is always 200 pounds." -Henry Rollins

08-09-2007, 12:00 AM	#3 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,471 Gender:	i think Triggey explained it best.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

08-09-2007, 01:00 PM	#4 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,401 Country: Gender:	Diamond pushups are a tricep exercise
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

08-10-2007, 10:56 AM	#5 (permalink)
Kerpenen Rank: New Member Join Date: Aug 2007 Posts: 4	Mine is starting to show! I just have to contribute (My first post.): I'm getting the ( )( )! OK, so what did i to to make it show? Been lifting three times a week for five weeks (started out at a decent condition).. Chest excercise: Wide-grip bench. Nothing else on the chest. I do some warmup and then 4 series, where i can lift the first one 8 times and the last one about once. Then i do as many as i can with the original weight. I do practically every set to failure.

08-10-2007, 11:28 AM	#6 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,515	^^ that will burn you out and get you hurt in no time. If your not pushing insane amounts of wieght, you dont need to go to failure to grow. And even then, you dont even need to. Triggey's advice definately wont steer you wrong man.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

08-10-2007, 11:49 AM	#7 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	Definitely wouldn't recommend a lot of wide-grip bench.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

08-10-2007, 12:09 PM	#9 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	Well I'm assuming when we say wide-grip we mean much more than shoulder width and we are not just saying it to mean "not close-grip. But basically yes, it puts your shoulders in a very vulnerable position because they are not able to stabilize as well. Now I know powerlifter do this a lot. But all they care about is lifting as much as possible and you do NOT want to see an x-ray of some of these guys shoulder capsules! In general you want a "neutral" grip around shoulder width and keep you elbows tucked in.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

08-10-2007, 07:53 PM	#10 (permalink)
skinnyguy Rank: New Member Join Date: May 2007 Posts: 16	I am no expert but in the last month I have got my chest thicker by doing flat and incline dumbbell fly. plus they really feel good.

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