Reply
Results 1 to 6 of 6
  1. #1
    Registered User AdamIsAHero's Avatar
    Join Date: Apr 2013
    Location: State / Province, United Kingdom (Great Britain)
    Age: 32
    Posts: 23
    Rep Power: 0
    AdamIsAHero has no reputation, good or bad yet. (0)
    AdamIsAHero is offline

    Chest being a sod

    Hey guys, I've been heavily into bodybuilding for a little while now, when I work out, I'm a little sore the next day, nothing major, but my chest is NEVER sore after a workout AND the muscles in the middle of my specs aren't developing whatsoever, there's a visible slope in the middle.
    I work it till failure on like a 20kg bench, I start on 60kg's, do 3 sets of 6-7 reps, then go down in stages of 10kg, pushing every set (3 sets per weight) till absolute failure.
    The wide grip works well for me on that.
    I then move to cross wires, again, starting on the 6th weight, moving down gradually, continuing till failure, I lose the 'pump' within 3-4 mins of finishing, it sucks!!
    I do lots of other chest exercises too, but cannot build the middle of my chest!!

    1) can someone PLEASE name exercises to build the bottom/middle of my chest
    2) why am I not burning/stiff after a workout? I just feel deflated :-(
    Reply With Quote

  2. #2
    Registered User Concat's Avatar
    Join Date: Sep 2012
    Location: Alberta, Canada
    Posts: 847
    Rep Power: 338
    Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50) Concat will become famous soon enough. (+50)
    Concat is offline
    Because the muscle fibres extend laterally across your chest, there's not really anything you can do to target the middle or inner chest. The best you'll get is anecdotes from various people, but the consensus is that it can't be done. It will simply fill out when you gain mass on your pecs in general. The problem may just be genetics - insertion points of the muscle.

    DOMs decreases over time after repeated sessions and it's not something to feel deflated about.
    Reply With Quote

  3. #3
    Boom baby!!! Lip33's Avatar
    Join Date: Apr 2013
    Location: Cumbria, United Kingdom (Great Britain)
    Posts: 75
    Rep Power: 144
    Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10)
    Lip33 is offline
    training every exercise to failure all the time isnt a good thing.... you should be hitting a 8-12 rep range and not going to failure every single time.
    aim for 5 or six different exercise, press, fly, crossover etc...

    bottom chest, decline bench, wide grip dips and cables high stand up straight and pull down with straight arms, cross over at the bottom
    Reply With Quote

  4. #4
    Registered User AdamIsAHero's Avatar
    Join Date: Apr 2013
    Location: State / Province, United Kingdom (Great Britain)
    Age: 32
    Posts: 23
    Rep Power: 0
    AdamIsAHero has no reputation, good or bad yet. (0)
    AdamIsAHero is offline
    Thanks guys
    I have a mountain of stubborn chest fat that i cant shift. (its not actually all that much, it just wont move, and with a dodgy back at the moment, im unable to do cardio, i lost 25kg's of pure fat, and i only need to lose 3-4 more before ill have a half decent chest
    So basically, its all going to go to the outside of my chest, and its just what happens?
    Cool Cool
    I do decline presses a good chunk, never done incline though, might have to give that a shot
    Reply With Quote

  5. #5
    Boom baby!!! Lip33's Avatar
    Join Date: Apr 2013
    Location: Cumbria, United Kingdom (Great Britain)
    Posts: 75
    Rep Power: 144
    Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10) Lip33 is on a distinguished road. (+10)
    Lip33 is offline
    incline will hit your upper chest... definition in the center will come with time when your chest fills out
    Reply With Quote

  6. #6
    Registered User JustinT24's Avatar
    Join Date: Jul 2010
    Location: Russellville, Alabama, United States
    Age: 38
    Posts: 386
    Rep Power: 186
    JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10) JustinT24 is on a distinguished road. (+10)
    JustinT24 is offline
    Incline flyes and turn dbs in at the top?
    Reply With Quote

Similar Threads

  1. lateral raises instead of military press?
    By iCY in forum Teen Bodybuilding
    Replies: 24
    Last Post: 06-24-2006, 09:39 AM
  2. chest routine
    By familyguyiscool in forum Teen Bodybuilding
    Replies: 4
    Last Post: 12-11-2004, 05:19 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts