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  1. #1
    Registered User israel67's Avatar
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    Help me round out my Pecs

    I love the transformation my Body is doing, but I don't like my lower pecs, it is like slabs of muscle and the at the bottom flab and fleshy. I need help and welcome your sugestions.

    My Chest day is once a week on Monday
    5 sets of Flat Dumbell/barbell Press 8-15 reps per set
    4 sets of Cable and Chest Fly 8-15 reps per set
    5 sets of Incline Dumbell/Barbell 8-15 reps
    4 sets of incline dumbbell/cable fly
    Chest over 3 sets for 10 reps
    pushups to falure 3 sets
    1-2 minute rest between set
    Ecc 11:9 You who are young, make the most of your youth. Relish your youthful vigor. Follow the impulses of your heart. If something looks good to you, pursue it. But know also that not just anything goes; You have to answer to God for every last bit of it.
    Ecc 11:10 Live footloose and fancy free-- You won't be young forever. Youth lasts about as long as smoke.
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  2. #2
    flex Magazine June 2008 spirit3530's Avatar
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    Work chest twice a week. split the volume you have between two days. Lose the bodyfat. You probably need to come down to about 205 or so. You don't have enough muscle mass to be at 227 and look good IMO.
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  3. #3
    BRB crushin skulls MacDaddy68's Avatar
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    u arent really hitting u lower chest, so i recommend doing dips or decline press.
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  4. #4
    Self-Banned jf1's Avatar
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    chest

    thats a **** load of chest exercises!
    i would stick to a pushing exercise (bench or dumbell bench) and follow that with dumbell flys...the flys will give you a good stretch and hit the lower and outer pecs
    do that twice a week
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  5. #5
    Must.. pull.. more New_Kid's Avatar
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    Too much volume for one workout! Split up into 2 days and see if things improve.
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  6. #6
    Registered User Cody Hooper's Avatar
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    Do decline movments. You may try doing them with dumbells too. My chest along with others develop better this way. The barbell is more of a powerlifting technique and wont isolate your chest as well. The bf% is an issue also. Guys can hold alot of pec fat.
    Everyone wants to be a bodybuilder....learn to balance everything..no injuries..no burnout. Give your body plenty of rest and it will thank you with great results! Lots of protein..
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  7. #7
    Genghiskhan Selode5's Avatar
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    i think.. flyes do.. lower pecs.. well.. it does for me anyway..
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  8. #8
    The BACKMAN DJAuto's Avatar
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    Definetely work with flys and the pec dec if you have one. Concentrate on squeezing at the top of the motion in db bench.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  9. #9
    Registered User israel67's Avatar
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    New Post New Pics

    Alright I have been doing a new conditioning routine now for two weeks, I am starting my third and hardest week. In your opinion what is it that my pecs need? More Incline? Or Decline? I know that I still need to keep dropping the body fat. Please note also that the pics that I have, I am not pumped.
    Ecc 11:9 You who are young, make the most of your youth. Relish your youthful vigor. Follow the impulses of your heart. If something looks good to you, pursue it. But know also that not just anything goes; You have to answer to God for every last bit of it.
    Ecc 11:10 Live footloose and fancy free-- You won't be young forever. Youth lasts about as long as smoke.
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  10. #10
    Grip -n- Rip! SteveCNY's Avatar
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    dips dips and weighted dips.
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  11. #11
    Registered User waytoodeep03's Avatar
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    Simple lose more body fat. Unless you are on water intake supps like size on, then no matter how much decline, incline, dips you do your chest will flab on your off days.

    I know because I was 230 with the same problem. It wasnt until I cut down to 217 that the chest was more cut, defined, and rounded out 24/7
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  12. #12
    Registered User reksman's Avatar
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    If you lean down some your definition will obviously show more. That being said; it seems like you do a whole lot of excercises for your chest but have left out lower chest, which is exactly your dilema.

    There are a variety of lower chest excercises you can do. Some of the people have just mentioned decline press, which you can do with bar or dumbbells and dips / weighted dips. You can also do decline flies or cables. Your gym might also have an iso-lateral decline bench machine which you can incorporate into your workout for a change.

    If you continue leaning down and incorporate lower chest excercises to your routine you should see pretty good results.
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  13. #13
    Registered User MegaPump's Avatar
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    loose more body fat is the trick
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  14. #14
    Registered User Apostolos's Avatar
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    Man i have the very same problem! That fat is unfriendly when it comes to cutin. Anyway you gettin thin! Keep us the great work!
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