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Training discussion on NewB question about chest, within the Bodybuilding Forum; I need to build a little more mass in the center of my chest (the spot between the pectorals) and ...


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Old 08-03-2007, 06:19 PM   #1
bowski
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Default NewB question about chest

I need to build a little more mass in the center of my chest (the spot between the pectorals) and my uppper chest, what would be good to add to my chest routine?

here is my chest workout: Odd Weeks (1,3,5,7...etc)
Flat bench (wide grip) 3x8
Incline Dumbbell 3x8
Fly Machine 3x 8 8 10
Butterfly machine 3x 8 8 10
Incline bench machine 3x10
Flat bench machine 3x10
\
Even weeks (2,4,6,8...etc)
Incline bench 3x8
Flat dumbbells 3x8
Fly machine 3x10
Butterfly machine 3x8
Pushups 2x25

so what can i do to build my upper chest and the area between my pectoral muscles? any help is very much appreciated
thanks,
the NEWB
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Old 08-03-2007, 09:00 PM   #2
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it sounds like your doing a good job......something to just add for chest would be some decline bench....or some pushups with your feet up on a bench or a swiss ball......try super setting.....it works for me....but what the hell do i kno....
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Old 08-03-2007, 09:23 PM   #3
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Maybe cut some of the machine work and definitely think about hitting up some decline presses, maybe even with a closer grip than normal. Decline pressing dumbbells would be a suggestion. And get a full squeeze in your pecs at the top of the press. It not just about getting the weight up. Good luck with it!

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Old 08-03-2007, 11:14 PM   #4
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I'd replace one of the fly movements with a decline bench like mentioned. Flys themselves I have found aren't huge mass builders, so I'd suggest you dropping one of the fly machines you spoke of. Depending on your comfort level I'd also probably drop the fly machine all together and go for the free-weights.

Right nowmy routine consists of (all free weights):

Flat Bench - 5x5
Incline Bench - 3x8
Decline Bench - 3x8
Flys (slight decline) - 3xfatigue(~7-9)
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Old 08-04-2007, 04:27 AM   #5
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You cannot isolate your upper or inner chest as there is no such thing. Just get progressively stronger and focus on progression vs. fifty different variations and angles. What you're specifically asking for help with is GENETIC. Click Here

What is your current bench? Not asking for a true 1 RM, maybe an example of your workout weight.

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Old 08-04-2007, 07:03 AM   #6
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here is my chest workout: Odd Weeks (1,3,5,7...etc)
Flat bench (wide grip) 3x8 185 lbs
Incline Dumbbell 3x8 65lbs dumbbell
Fly Machine 3x 8 8 10 150 160 170lbs
Butterfly machine 3x 8 8 10 120 130 140lbs
Incline bench machine 3x10 185lbs
Flat bench machine 3x10 205lbs
\
Even weeks (2,4,6,8...etc)
Incline bench 3x8 150, 155. 165
Flat dumbbells 3x8 70lbs
Fly machine 3x10 same as above
Butterfly machine 3x8 same as above
Pushups 2x25

my 1 RM on flat bench is 215 right now... i like the fly machine because i can really control the weight and get a nice squeeze of my chest on each rep... i usually workout alone without a spot so its harder to really push myself... hopefully in a couple weeks a freind that has been coming with me every other day will be joining then i can really push myself with heavy sets

thanks all for the info.... its definately helpful and i will adjust my workout to accomodate decline press
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Old 08-04-2007, 07:09 AM   #7
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by the way nice article 0311 it was very interesting.... i had always believed there were different parts of chest hence the three different positions of bench press (incline decline and flat) but now i feel like an idiot
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Old 08-04-2007, 07:19 AM   #8
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Good article and post 311, I too am guilty! This helps my feelings out a whole lot considering I am cutting my work out load way down. I was sweating dropping some of my presses.
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Old 08-04-2007, 07:28 AM   #9
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Quote:
Originally Posted by bowski View Post
by the way nice article 0311 it was very interesting.... i had always believed there were different parts of chest hence the three different positions of bench press (incline decline and flat) but now i feel like an idiot
Yeah, like I said, there will be a drastic difference in chest mass going from bench 185 for a few sets of 8 reps to 250 lbs for sets of 8. You need to seriously consider dropping all that high volume and adopt a program that will address your strength deficiencies.

What most people seem to initially believe is that they should incorperate more techniques, volume, and angles to bring up a muscle vs. examine the root of the problem -> Weight lifted. If you've ever seen a big guy in the gym struggling to press under 200 lbs, I'd have to call your bluff LOL!
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Old 08-06-2007, 10:19 AM   #10
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so your saying i should go with something like a 3x3 or 5x5 program? instead of the 3x8? im mainly looking to get better lines.... but my chest does need bulk.... maybe i will go to a 5x5 on chest and keep everything else at 3x8 or something along those lines
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