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  1. #1
    Registered User mwolfeass39's Avatar
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    Any good chest defining workouts?

    I need some new/unique chest workouts to get rid of a little fat on my chest. Literally the only part of my body without alot of definition still.

    Which ones work best for you?
    Life is too short to be small.
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  2. #2
    Banned SquatTilYouDrop's Avatar
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    Give a brief outline of your current chest workout...

    BTW....You cannot spot reduce fat. Through proper diet and exercise you can reduce fat proportionally on the entire body.
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  3. #3
    Registered User Steven08's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    BTW....You cannot spot reduce fat. Through proper diet and exercise you can reduce fat proportionally on the entire body.
    I agree.

    But, here is what's been working for me.
    BB Bench
    DB Bench
    Incline BB Bench
    Dips
    Flyes
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  4. #4
    Registered User UTMatt's Avatar
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    What they said. You can't workout your chest and just lose fat there. It is reduced proportionally throughout the body. Storing the last of it in the belly.
    This is what I have been doing for chest and it has been working great.

    BB Flat Bench Press- 3 x 3-5 reps
    BB Incline Bench Press- 3 x 6-10 reps
    Weighted Dips- 3 x 6-10 reps
    Decline, Flat, Incline Flyes- 2 sets EACH x 10-12 reps

    That will help build muscle in your chest. Your fat on your chest may be fine, but you may just not have the muscle development to notice anything. What is your body fat%?
    Rugby is better...
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  5. #5
    has a bum shoulder Jbert112's Avatar
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    bodyfat.
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  6. #6
    Registered User zachus22's Avatar
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    Pushups. If you can fire off more than 50 in one go, then add weight to your back. Pushups won't give you the sheer strength the benchpress might, but they'll definitely supplement your bench press and do a job of defining your pecs.
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  7. #7
    Registered User aggieman122's Avatar
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    For good size and definition i would definitely choose dumbell flys (if done correctly) and incline db press. These are my top two for definition not size. If you are doing flys act like you are hugging a tree rofl and continue the motion up and down.
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  8. #8
    Registered User mwolfeass39's Avatar
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    My chest workout currently looks like this, for the past 3 weeks.

    DB Bench Press 3x 8-10
    DB Incline Press 3x 8-10
    DB Incline Flyes 2x 12-15
    DB Flat Flyes 2x 12-15
    Decline Bench Press 3x 8-10

    I usually fire off 70+ Pushups in a set.

    Body fat is around 11-12%

    I also have a very strict diet, high in protein, moderate in carbs, low in fats.

    ...Not sure what else I can do here...
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  9. #9
    lol I dunno mybody001's Avatar
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    imo, you get good mass from a these lifts people are mentioning, but for definition, you gotta be low body fat.
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  10. #10
    Sheepdog #22 mjhtan's Avatar
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    Your workout seems ok.... but how often do you do that routine? 2x a week?

    I have noticed that by switching up between dumbells, barbells (except flat press because of shoulder issues), having a spotter, and using machines.... as well as continually increasing the weight is what made my pecs start to show.

    Everyone is right though, total body fat % is one of the biggest factors. Might not see it now, but I used to have the worst amount of fat in my chest.... just lowered my BF and worked hard during my chest routines, and it has VERY SLOWLY gone away.

    Good luck!
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  11. #11
    Registered User mwolfeass39's Avatar
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    I was told to stick to dumbells as much as possible to hit my balancing muscles as well as condition for ROTC. So far that has also had a good impact.

    I do that exact workout, sometimes with dips thrown in 2x a week followed by biceps and abs which I do every day except on off days.

    It will go away, I know it. Just takes time. I will definitely try some more exercises aforementioned though, and hope it knocks some time off!
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  12. #12
    Registered User UTMatt's Avatar
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    Originally Posted by mwolfeass39 View Post
    I was told to stick to dumbells as much as possible to hit my balancing muscles as well as condition for ROTC. So far that has also had a good impact.

    I do that exact workout, sometimes with dips thrown in 2x a week followed by biceps and abs which I do every day except on off days.

    It will go away, I know it. Just takes time. I will definitely try some more exercises aforementioned though, and hope it knocks some time off!
    Abs and biceps everyday??? Cut that out, drop the ego. Not everything is arms and abs. You will get better results if you give them time to heal anyway. The reason you don't have good definition is because you are at 11-12%bf. You will need to get lower than that to see some real definition. And with the diet, contrary to what a lot of people think. It is not all about protein, you still need carbs AND fats. The only thing you should stay completely away from are trans fat. You need to get some protein, carbs, and fats in at every meal for optimum results. Make the carbs for the most part complex carbs except right after workouts. With the fats you want mostly unsaturated fats like what you get from some fish, peanuts, olive oil, and avocado. But saturated fats have their place in a diet too because they can increase test levels. Just don't over do it.
    Rugby is better...
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  13. #13
    Turtle Brah fitmember's Avatar
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    last chest w/o i did

    incline Db 3x6-10
    incline db flye 3x6-10

    flat Db 3x6-10
    flat flye 3x6-10

    decline Db

    I had a really good chest pump and was sore for two days but my chest is laggin.
    I never rep back
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