working the arc of the chest?

[HeartofaLion]

hey guys quick little question.

the outside portion of my chest is not developed and im trying to get that arc to make my chest look wider. ive been doing decline wide grip barbell bp and the hammer strength wide grip machine in my chest workout. but its barely helping. anything else i can add? oh i also do dumbell cable flyes on decline

Workout:

decline bb wide/normal grip
incline bb/db bp
decline flies
hs bp wide chest
12-16 sets of 8-10

help appreciated.

[rockchalk420]

DB flyes and incline should do it. It looks like your doing a **** ton of sets. What kind of weight are you working with? Maybe its time to add on weight?

[SDFlip]

patience.

[HeartofaLion]

well if i start fresh on inclines i pyramid it from 50 55 60 55
decline is around 60 65 65 60

wide chest is 1 plate, 1 and a 25, 2, and 2 and a 25


flies i do 30, 35 35 35


patience as in a few months patience or as in a few years patience?

[JOHN GARGANI]

Heart: please keep in mind, that wide grip benches to NOT make you "wider", and, unfortunately, extremely wide grips put more stress on the rotator cuff....

if you keep straight angles, perpendiculars, 90 degrees, then your assisting muscles will do just that: ASSIST, and lessen the chance of either rotator cuff or wrist injury, which are two of the most common if you go with too wide of a grip in Benching......

[labradarep]

If you want complete & balanced development of the "Pecs" then I would suggest that you hit them from all different angles( 75,60,45,30,15 degree inclines. Flat bench, Decline bench, low & high cable flys, machines , etc...), Different grips( Pronated, Parallel & semi supinated-between the first two), Utilize barbells, DB,s Machines with different handles, etc...

The more angles you hit it from the better. Get the idea?

Sit down and make a list. Then devise a program and stick to it. Give it a chance to work.

[ModuLock]

Yeh it could be just genetics to a degree, but fly's are what develops my outer chest.
Train heavy, reduce your sets and make sure your lower back isn't touching the bench or your delts take over the movement too much

[HeartofaLion]

Heart: please keep in mind, that wide grip benches to NOT make you "wider", and, unfortunately, extremely wide grips put more stress on the rotator cuff....

if you keep straight angles, perpendiculars, 90 degrees, then your assisting muscles will do just that: ASSIST, and lessen the chance of either rotator cuff or wrist injury, which are two of the most common if you go with too wide of a grip in Benching......

then what would be the purpose of the wide grip bps?
thanks in advance.


also do genetics play a part in size? i thought it was only shape...

[chazzy1864]

shorter range of motion. Recruitment of other muscles to aid in the lift. Some people have better leverage that way.

[Hengman]

Flyes hit my pectoral minor pretty hard and I get good results.

[ozbilda]

patience.

wtf ? where do i get that


does bb.com sell it ?

[Phil2009]

patience.

This. Its not said enough.

[JOHN GARGANI]

shorter range of motion. Recruitment of other muscles to aid in the lift. Some people have better leverage that way.

good answer by Chaz.....but again, as I said to the OP, it raises the risk of injury.....something that , even at 19, he has to think about....

[chazzy1864]

good answer by Chaz.....but again, as I said to the OP, it raises the risk of injury.....something that , even at 19, he has to think about....

Definitely, shoulders are definitely in a compromised position. I was just letting him know why some people choose to do that. But yeah, since I've been learning more and more about RC problems, and extreme grips, etc. I've been working on closing my grip up (which means my weights have dropped some...I don't like that ) to preserve the shoulders down the line.