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  1. #1
    Registered User chich's Avatar
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    help with chest....

    hi i need some help with my chest. my workout for my chest is basically incline bench, decline bench, flat bench, and some pulldown cross-over cable thing (wouldnt have a clue about the name of the exercise). all bench exercises are done with dumbbells, no bar.

    the problem is that the inside of my pecks are rock hard, while the outside of them (nipple area and north of it) are still 'flabby' (ie. covered with a thin layer of fat)

    can anyone suggest something to help me balance out my pecks and muscle-up the outside of them?

    thanks
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  2. #2
    Open Ear and Closed Fist C--Bass's Avatar
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    Reps/Diet/Rest

    What is your overall BF? That can be the inhibiting factor in your quest for rock-hard pecs.
    Secondly, what is your rep range and and rest periods? If you want to maximize muscle I would stick to the 6-8 reps and minute breaks between sets.

    Let us know,
    Cheers,

    C--Bass
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  3. #3
    Registered User alkalinekid's Avatar
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    If the inside of your pecs are hard and not the outside, try going wider on your DB presses
    GET BIG
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  4. #4
    Registered User chich's Avatar
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    um BF% last time i measured was 16%, bodyweight is 80kg (176lbs), each apparatus consists of 4 sets, reps go from 12-10-8-6 while weight (in kg's of each dumbbell) goes from 17.5-20-22.5-25. decline is slightly different in that the weight for the first two sets is 25, second two sets is 27.5. resting usually lasts between 1-2 minutes.

    the aims not to get 'rock-hard' pecs, but rather get awesome/nicer shape.

    thanks guys
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  5. #5
    Registered User MA_Man's Avatar
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    do squats! there is a article somewhere on the main site.
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