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  1. #1
    Registered User patshea098's Avatar
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    How To shape Chest like....

    Alright, im a big guy. Im 5'11, 195 pounds currently (lost about 20 from a injury that kept me out for 6 months). Im only about 12% BF. 17 1/2 arms, 43-44 chest....jsut to give a picture. if you didnt look at my profile haha though im about 205-210 in them.

    ANYWAY....im pretty well shaped all around as it is...but i want to get my chest to look like these pictures. How do i get the bottom of my pectorals shaped and to curve inward at the bottom so much? Like would decline bench do this? Also how can i get the really defined grand canyon down the center of my chest...the center of my chest isnt that big for some reason despite flies. What could i do to build this section?

    http://www.sgfitness.com/members/138...st_muscles.jpg
    http://i.ehow.com/images/a07/1c/a2/d...at-800X800.jpg

    Thanks all
    Patrick Shea
    Last edited by patshea098; 05-01-2011 at 02:39 PM.
    Age: 19
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    Height: 5'11

    Bench: 405 lbs
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  2. #2
    Back Hater __Iceman__'s Avatar
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    What pics?

    Anyways, big chest+proportional upper chest+low bodyfat.
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  3. #3
    Bulking till ´16 Bruno93's Avatar
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    Ehm, you can't really fill the inner part of your chest with a certain exercise. Just focus on benching heavy, as your chest fills, it'll get a fuller look. Mix flat and incline bench press every once in a while and you're good to go.
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  4. #4
    Registered User Keeper4560's Avatar
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    Originally Posted by patshea098 View Post
    Alright, im a big guy. Im 5'11, 195 pounds currently (lost about 20 from a injury that kept me out for 6 months). Im only about 12% BF. 17 1/2 arms, 43-44 chest....jsut to give a picture. if you didnt look at my profile haha though im about 205-210 in them.

    ANYWAY....im pretty well shaped all around as it is...but i want to get my chest to look like these pictures. How do i get the bottom of my pectorals shaped and to curve inward at the bottom so much? Like would decline bench do this? Also how can i get the really defined grand canyon down the center of my chest...the center of my chest isnt that big for some reason despite flies. What could i do to build this section?

    Thanks all
    Patrick Shea

    Hey man mind telling me ur current chest plan? I may be able to help if i see that
    Bench 220x1

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  5. #5
    Resident "Guru" Fricano's Avatar
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    Go back in time and choose different parents.
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  6. #6
    Registered User patshea098's Avatar
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    I have a "huge" upper and lower chest....again i think my Bodyspace has pics to show this. I guess i jsut need to get more cut? Or more size to fill in.

    Current Chest Workout:
    DAY 1 OF 4 DAY CYCLE (day 4 is a rest day)
    1X135 for 20 warm up set
    1X8 225 lbs flat bench
    1X8 250 lbs flat bench
    1X8 275 lbs flat bench
    1X8 225 lbs incline bench
    1X8 235 lbs incline bench
    1X8 245 lbs incline bench
    3X10 115, 135, 155 lbs Peck Deck
    IF i have more energy or dont feel im done then...
    3X10 Close grip Dumbell bench inward grip weights touching with 65-75 lbs.

    SECOND DAY 1 OF 4 DAY CYCLE (day 4 is a rest day)
    1X20 70 lbs dumbells for DB Flat Bench warm up
    1X8 100 lbs dumbells for DB Flat Bench
    1X8 115 lbs dumbells for DB Flat Bench
    1X8 125 lbs dumbells for DB Flat Bench
    1X8 80 lbs Dumbells for DB Incline Bench
    1X8 90 lbs Dumbells for DB Incline Bench
    1X8 100 lbs Dumbells for DB Incline Bench
    Rest is the same as Monday
    Last edited by patshea098; 05-01-2011 at 06:14 PM.
    Age: 19
    Weight: 203
    Height: 5'11

    Bench: 405 lbs
    Squat: 465 guesstimate
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  7. #7
    Registered User Keeper4560's Avatar
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    Originally Posted by patshea098 View Post
    I have a "huge" upper and lower chest....again i think my Bodyspace has pics to show this. I guess i jsut need to get more cut? Or more size to fill in.

    Current Chest Workout:
    MONDAY-
    1X135 for 20 warm up set
    1X8 225 lbs flat bench
    1X8 250 lbs flat bench
    1X8 275 lbs flat bench
    1X8 225 lbs incline bench
    1X8 235 lbs incline bench
    1X8 245 lbs incline bench
    3X10 115, 135, 155 lbs Peck Deck
    IF i have more energy or dont feel im done then...
    3X10 Close grip Dumbell bench inward grip weights touching with 65-75 lbs.

    WEDNESDAY:
    1X20 70 lbs dumbells for DB Flat Bench warm up
    1X8 100 lbs dumbells for DB Flat Bench
    1X8 115 lbs dumbells for DB Flat Bench
    1X8 125 lbs dumbells for DB Flat Bench
    1X8 80 lbs Dumbells for DB Incline Bench
    1X8 90 lbs Dumbells for DB Incline Bench
    1X8 100 lbs Dumbells for DB Incline Bench
    Rest is the same as Monday

    Well I'm no expert but it takes atleast 48 hours for your muscles to fully recover. It seems like your doing A LOT of chest personally. Have you ever thought maybe you're over training? I can see why your chest is so big due to all the stuff you do, but ever thought of not training chest mon/wed? Maybe if you gave it a little bit of time it may heal and recover better? Just a thought.
    Bench 220x1

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  8. #8
    Back Hater __Iceman__'s Avatar
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    If you feel your chest is big enough you just need a lower BF%. Also look towards adding some crossovers at the end of chest workouts.
    How much grass could an ass to grass squater squat if an ass to grass squater could squat grass?
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  9. #9
    Registered User Unoriginality's Avatar
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    Originally Posted by Fricano View Post
    Go back in time and choose different parents.
    This. If you're 12%bf at that weight you'd most likely know what your filled out chest is going to look like
    Updated 12.06.2011

    stats:
    5'8 178lbs
    275x2 Bench
    400x5 Smith machine squat
    500x4 Deadlift

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  10. #10
    Registered User nightkast_boy's Avatar
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    throw in some dumbell flys or cable crossovers also try decline benching
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  11. #11
    Registered User patshea098's Avatar
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    Decline bench had crossed my mind but not cable crossovers. Im going to do that! should i replace the peck deck with cable crossovers?

    and to Keeper4560, my bad i typed it up wrong. It was too complicated to explain it. Bascially i have a 3 day split of Day 1- Chest/Biceps Day 2- Shoulders/Triceps Day 3- Back/Legs Day 4- OFF, then start the cycle again.
    Age: 19
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  12. #12
    Registered User My_Legacy's Avatar
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    Well shape is completely determined on genetics. Just get your flat pressing up in general and you should see improvement
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  13. #13
    Registered User patshea098's Avatar
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    haha trust me, im trying to get it back up to 425!
    Age: 19
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    Height: 5'11

    Bench: 405 lbs
    Squat: 465 guesstimate
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