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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Thread: Your hardest chest area to grow?
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01-23-2013, 09:51 AM #1
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01-23-2013, 09:58 AM #2
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01-23-2013, 09:59 AM #3
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
East Coast Mecca
http://bevfrancis.com/
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01-23-2013, 10:01 AM #4
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01-23-2013, 10:09 AM #5
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
East Coast Mecca
http://bevfrancis.com/
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01-23-2013, 11:22 AM #6
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.NASM CPT
!!Lean bulk crew!!
Current lifts!
BB bench 205x6
Deadlift 315x9
Squat x squat...in progress
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01-23-2013, 12:18 PM #7
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01-23-2013, 12:44 PM #8
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01-23-2013, 01:09 PM #9
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/NASM CPT
!!Lean bulk crew!!
Current lifts!
BB bench 205x6
Deadlift 315x9
Squat x squat...in progress
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01-23-2013, 01:13 PM #10
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01-23-2013, 01:17 PM #11
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01-23-2013, 01:24 PM #12
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01-23-2013, 02:14 PM #13
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01-23-2013, 02:23 PM #14
- Join Date: Jan 2008
- Location: State / Province, United Kingdom (Great Britain)
- Age: 42
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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.1k+
*minimalist crew*
*experiences over possessions crew*
*positive crew*
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01-23-2013, 02:28 PM #15
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01-23-2013, 02:33 PM #16
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01-23-2013, 02:41 PM #17
- Join Date: Jan 2011
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01-23-2013, 02:56 PM #18
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01-23-2013, 04:44 PM #19
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01-23-2013, 04:54 PM #20
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01-23-2013, 05:41 PM #21
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01-23-2013, 06:14 PM #22
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01-23-2013, 08:12 PM #23
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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01-23-2013, 08:20 PM #24
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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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01-23-2013, 09:14 PM #25
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01-23-2013, 09:17 PM #26
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01-24-2013, 06:34 AM #27
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01-24-2013, 03:57 PM #28
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01-24-2013, 04:55 PM #29
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01-24-2013, 10:38 PM #30
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