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  1. #1
    McDonalds :) ktothewire's Avatar
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    Your hardest chest area to grow?

    Hey Everyone,

    I'm curious what part of your chest is the hardest to develop? What exercises have you done to help achieve the growth in that area.

    Cheers =)
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  2. #2
    User ZoranM's Avatar
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    52.5204-53.5517° n, 13.4101-13.9885 ° e
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  3. #3
    SBD magic15's Avatar
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    upper chest, my bread and butter upper chest exercises and exercises that hit my upper are usually bb flat press and db flat press/ db incline press, db incline flys and db flat flys, lately because of shoulder issues I'm switching to close grip incline bb press
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  4. #4
    McDonalds :) ktothewire's Avatar
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    Originally Posted by ZoranM View Post
    52.5204-53.5517° n, 13.4101-13.9885 ° e
    Oddly that's my exact location too!

    Originally Posted by magic15 View Post
    upper chest, my bread and butter upper chest exercises and exercises that hit my upper are usually bb flat press and db flat press/ db incline press, db incline flys and db flat flys, lately because of shoulder issues I'm switching to close grip incline bb press
    Yeah seems to be my issue is my top as well, been really focusing on incline flies; I'm scared to do to much weight though since I have a ****ty shouldars (weak!)
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  5. #5
    SBD magic15's Avatar
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    I don't touch the dumbells together at the top of flys to keep the tension on the muscle and the very top part of the dumbell fly movement is pretty much useless unfortunately, and I only go as far at the bottom to feel a stretch ( hold the bottom /stretch position for a second) it seemed to help ....I don't ever go real heavy with this exercise and keep the reps over 10
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  6. #6
    Transformer Evandrus's Avatar
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    Your chest is not broken up into differant areas. It consists of the pectoral major and pectoral minor. Your genetics/ diet will determine the outcome of the shape of your muscles/body composition. The myth/assumption that certain chest exercises ex(decline bench) is better for the lower part of chest is simply not true. As said your chest grows as a whole.

    Now, what exercises will personally stimulate the most growth for you, I can not answer.
    In my own personal experience and research, incline DB press stimulates the pectoral major/minor more directly than any other exersice.
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  7. #7
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    Originally Posted by Evandrus View Post
    The myth/assumption that certain chest exercises ex(decline bench) is better for the lower part of chest is simply not true.
    Ye it is. And I didn't read that in a book.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  8. #8
    Johnny Rotten ThickAsABrick's Avatar
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    Originally Posted by Evandrus View Post
    The myth/assumption that certain chest exercises ex(decline bench) is better for the lower part of chest is simply not true. As said your chest grows as a whole.
    lol
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  9. #9
    Transformer Evandrus's Avatar
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    In all seriousness, I'd love some positive! " scientific feedback" on the subject. ( not trying to start some silly Internet brawl). Maby someone can sway my view on this!

    An understanding of human anatomy, and some research is we're I stand with my view.( note, I'm pointing out the effects of decline bench in particular).

    Here a couple articles I quickly rounded up that back up my claim( unfortunately these are not peer reviewed studies)


    http://www.bbpics.com/fitness/articles/chestmyth.html

    http://www.bodybuilding.com/fun/chesttraining.htm

    http://worldfitnessnetwork.com/chest...ining-muscles/
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  10. #10
    Johnny Rotten ThickAsABrick's Avatar
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    Originally Posted by Evandrus View Post
    In all seriousness, I'd love some positive! " scientific feedback" on the subject. ( not trying to start some silly Internet brawl). Maby someone can sway my view on this!

    An understanding of human anatomy, and some research is we're I stand with my view.( note, I'm pointing out the effects of decline bench in particular).

    Here a couple articles I quickly rounded up that back up my claim( unfortunately these are not peer reviewed studies)


    http://www.bbpics.com/fitness/articles/chestmyth.html

    http://www.bodybuilding.com/fun/chesttraining.htm

    http://worldfitnessnetwork.com/chest...ining-muscles/
    There's no debate that lower chest can be emphasized. There is debate about compartmentalization (shifting emphasis to inner or outer portions.) You're just confused. It's ok. Here, have a protein shake and a hug.
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  11. #11
    Registered User Hoorayforpoopoo's Avatar
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    Definitely my upper inner chest. Been using a cross body cable press to target.
    http://www.facebook.com/pages/Bar-Nunn-Fitness-and-Personal-Training/327676860670523


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  12. #12
    Transformer Evandrus's Avatar
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    Originally Posted by ThickAsABrick View Post
    There's no debate that lower chest can be emphasized. There is debate about compartmentalization (shifting emphasis to inner or outer portions.) You're just confused. It's ok. Here, have a protein shake and a hug.
    Thanks for the hug and protein shake man!...please if you will though, enlighten me a little more in detail this time?...this really didnt explain much.
    Last edited by Evandrus; 01-23-2013 at 01:31 PM.
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  13. #13
    McDonalds :) ktothewire's Avatar
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    Great posts everyone. Really learned a lot!... and I never got a protein shake or hug
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  14. #14
    Registered User Thewix's Avatar
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    My nipples - they just won't grow. I'd appreciate knowing what everyone else's nipple regime is.

    I'm doing progressive overload on all my nip exercises ( nip ups, nip dips, nip press) but I'm still on coke bottle top nipple size.

    I'd appreciate any help you guys could give.




















    Ps upper chest.
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    End well this will not.
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    Upper Chest but recently I added Incline Cable Flies and my chest is responfing well.
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  17. #17
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    Originally Posted by Evandrus View Post
    Thanks for the hug and protein shake man!...please if you will though, enlighten me a little more in detail this time?...this really didnt explain much.
    This might help you grasp the concept:

    Even though your chest is made up of pectoral major and pectoral minor, you can tear those two muscles at different places (outer, inner, upper, lower) to stimualte growth in different areas of your chest.
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  18. #18
    Transformer Evandrus's Avatar
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    Originally Posted by Lefticle View Post
    This might help you grasp the concept:

    Even though your chest is made up of pectoral major and pectoral minor, you can tear those two muscles at different places (outer, inner, upper, lower) to stimualte growth in different areas of your chest.
    True!, good way of putting it. I always use to think this and it still makes sense. Thanks for enlighting me haha!
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  19. #19
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    Originally Posted by Thewix View Post
    My nipples - they just won't grow. I'd appreciate knowing what everyone else's nipple regime is.

    I'm doing progressive overload on all my nip exercises ( nip ups, nip dips, nip press) but I'm still on coke bottle top nipple size.

    I'd appreciate any help you guys could give.




















    Ps upper chest.

    Feel ya bro, my nips have been lagging too.

    How many nip ups you at? I can do bout ... 3.50, and my nips are pushin' 1.25" right now..
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  20. #20
    Transformer Evandrus's Avatar
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    Originally Posted by JmanTheJuiceman View Post
    Feel ya bro, my nips have been lagging too.

    How many nip ups you at? I can do bout ... 3.50, and my nips are pushin' 1.25" right now..
    Try doing some Nip flys!,...works the inner nip....your nips will POP! right out you do these!

    Ps....helps if you warm up with some Nip flicks first!
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    Upper chest, like most.
    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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    Originally Posted by DJAuto View Post
    Upper chest, like most.
    Is there a proven reason why the top portion is a bit harder to grasp growth?

    Thanks guys!
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    i would say inner chest. I haven't been at this for nearly as long(approx. 9 months) and I'm still a growing teenager. It appears as if my outer chest is extremely thick and wide and my upper chest doesn't have too many problems but the inner portion of my chest just hasn't filled out yet. It'll take time, i suppose.
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    Originally Posted by Evandrus View Post
    Your chest is not broken up into differant areas. It consists of the pectoral major and pectoral minor. Your genetics/ diet will determine the outcome of the shape of your muscles/body composition. The myth/assumption that certain chest exercises ex(decline bench) is better for the lower part of chest is simply not true. As said your chest grows as a whole.

    Now, what exercises will personally stimulate the most growth for you, I can not answer.
    In my own personal experience and research, incline DB press stimulates the pectoral major/minor more directly than any other exersice.
    You most certainly can emphasize the clavicular area of the pec relative to the sternal portion, and incline presses do that. Others that can as well may be low pulley flyes, incline flyes, cable crossovers, and plate raises.



    Anyways, my upper chest needs to come up a bit as well. I just emphasize incline movements (flyes and presses) when wanting to bring it up. No real secret to it, really. I love finishing my chest workouts with cable crossovers though. I like how you can change how you do the movement to emphasize upper chest (though I also try to get a good overall contraction as well on some sets)
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    Originally Posted by Evandrus View Post
    Try doing some Nip flys!,...works the inner nip....your nips will POP! right out you do these!

    Ps....helps if you warm up with some Nip flicks first!

    Icepack after?
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    my whole chest
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    Originally Posted by JmanTheJuiceman View Post
    Icepack after?
    Yea sure!, they'll be hard as diamonds you do that!
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    Originally Posted by ktothewire View Post
    Is there a proven reason why the top portion is a bit harder to grasp growth?

    Thanks guys!
    There's less concentration of fibers up top and much more bone, so I think it's just that growth is slower and less noticeable over time.
    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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    Originally Posted by DJAuto View Post
    There's less concentration of fibers up top and much more bone, so I think it's just that growth is slower and less noticeable over time.
    Got it. Thank you very much!
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    Originally Posted by Evandrus View Post
    Your chest is not broken up into differant areas. It consists of the pectoral major and pectoral minor. Your genetics/ diet will determine the outcome of the shape of your muscles/body composition. The myth/assumption that certain chest exercises ex(decline bench) is better for the lower part of chest is simply not true. As said your chest grows as a whole.

    Now, what exercises will personally stimulate the most growth for you, I can not answer.
    In my own personal experience and research, incline DB press stimulates the pectoral major/minor more directly than any other exersice.
    Not to create an argument but just wondering from this viewpoint then what would the differences between incline/flat/decline be other than more or less triceps and shoulder involvement?
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