How to get that "full" chest

[Superdude87]

Hey guys. I was wondering how to get that "full" chest where the pecs meet and touch in the middle. My pecs don't touch in the middle. Are there certain exercises that specifically work the middle region of the chest? Or does it just come with time? I've heard that barbell bench is best for this, but I workout alone and don't feel comfortable benching near my max without a spotter. Of course I could just bench weight that is comfortable so there's little risk of me needing a spot, but that'd be too easy and I probably wouldn't work the muscles hard enough. For bench I use dumbells. Any suggestions? Thanks


Steve

[Tromboner45]

instead of trying to work the full chest with as much weight as you can handle, take about 1/2-3/4 of your max and bring your hands together. That will bring your chest together.

[Superdude87]

Are you talking about barbell bench?

[Z21BC]

You can't work the "middle" region of the chest, you can't move where the muscle meets the bone, I asked the same question a while ago.

[biterman]

imo it would be weird to not ahve a gap lol

[Warstu]

Dumbell flys are good

[Mad_Dog_Divine]

Originally posted by Warstu
Dumbell flys are good

no not particularly. stick with incline press, flat press and dips. some ppl like flyes too but i think they are a waste of time.

[the fugee la]

Bench cable flyes are by far one of my favorite chest exercises, adn can be done in three different variations to specifically hit the middle upper and lower lats. All you need is an adjustable bench placed equidistant from two low cable pulleys with stirrup handles. Just lay on the bench (on an ancline or flat angle) and perform a flye motion, making sure not to cheat by rounding your lower back or bending your elbows too much.

For more info, the August issue of Muscle + Fitness goes into great detail about sets, reps, and proper technique.

[nGuyeN321]

Decline
Incline
Dips

[Mad_Dog_Divine]

Originally posted by the fugee la
Bench cable flyes are by far one of my favorite chest exercises, adn can be done in three different variations to specifically hit the middle upper and lower lats. All you need is an adjustable bench placed equidistant from two low cable pulleys with stirrup handles. Just lay on the bench (on an ancline or flat angle) and perform a flye motion, making sure not to cheat by rounding your lower back or bending your elbows too much.

For more info, the August issue of Muscle + Fitness goes into great detail about sets, reps, and proper technique.

sorry dude but muscle and fitness is not a good place to learn abt bodybuilding. the info is all wrong. not only can u not isolate upper middle or lower lats, they do not even exist! the lats are one big muscle group.

[nGuyeN321]

Originally posted by Mad_Dog_Divine
sorry dude but muscle and fitness is not a good place to learn abt bodybuilding. the info is all wrong. not only can u not isolate upper middle or lower lats, they do not even exist! the lats are one big muscle group.

yah listen to this guy dont read those bs magazines instead read on this fourms on articles on bb.com

[Sp1ke]

eat more and lift heavy you'll get it.

I been training for only 8months

[jerry85]

I have a huge chest, and it comes from just working all portions of my chest. Center= Flat barbell Bench, Lower= Decline Barbell Bench, Upper=Incline barbell Bench (The barbells can be replaced with dumbells). I also do either machine fly's or dumbell fly's to make my chest wider. And Finish off with Intense Dips for an overall chest workout.

[Charm1986]

"no not particularly. stick with incline press, flat press and dips. some ppl like flyes too but i think they are a waste of time."


incline flyes and incline dumbbell press's are a must when it comes to getting those pec delt tie ins.

[shab4life]

Originally posted by nGuyeN321
yah listen to this guy dont read those bs magazines instead read on this fourms on articles on bb.com

The information on this site isn't all the best. Lots of information that you think is right might come from a total newbie that knows nothing about the art. Some of the articles are even proven to not be wrong but aren't 100%. This site is amazing and carries with it loads of information but don't think it's all the best and the only thing out there. The bull**** magasines are there to make money but also cary good information that can help you out.

My opinion on getting your chest to touch and not have a big gap is to work it even more. The bigger it gets the closer its gona get to touching. Just keep pushing and do what you have to do. Not everyone can get a chest like that where its perfect in every way. Your genes and body type determine lots. Big boned or small boned, big or skinny, theres just lots of things involved. Your best option is to lift heavy and eat heavy. High protein and heavy weights will get you where you are no problem.

[DAMIANX17]

do a wide variety of chest exercises

incline,decline, and flat barbell bench presses
incline,decline, and flat dumbell bench presses
incline,decline, and flat dumbell flies
machine presses/flies

[PODNickerz]

As your pecs get bigger, they get closer.

[lvhslifter]

lol some of you guys are horrible at giving advise .....my advice to you man, go ask some one whos qualified to give advice. but ...
your main work outs should be
flat bench
incline bench
decline bench
dips(are an add on)
flys (and an add on) <<<< i suggest these for getting ripped pecs

[15yOmOnStEr]

Originally posted by lvhslifter
lol some of you guys are horrible at giving advise .....my advice to you man, go ask some one whos qualified to give advice. but ...
your main work outs should be
flat bench
incline bench
decline bench
dips(are an add on)
flys (and an add on) <<<< i suggest these for getting ripped pecs

Flys won't get "ripped" pecs....low body fat will give you ripped pecs...even though flies are not a compound movement...it is still one of the better movements for chest because one of the main functions of the chest is actually to kind of act like a medial point of the upper body,which brings the arms to the center....if you catch my drift

[WESIDA]

Flatbench press
Dumbell Incline bench
Dips
---
Skull crushers
Close grip


i do all on the 4-8 rep range, chest has been growing great

[jerry85]

Originally posted by 15yOmOnStEr
Flys won't get "ripped" pecs....low body fat will give you ripped pecs...even though flies are not a compound movement...it is still one of the better movements for chest because one of the main functions of the chest is actually to kind of act like a medial point of the upper body,which brings the arms to the center....if you catch my drift

before you get ripped pics, you want to bulk them up. If you just have "ripped pecs" then you look like a skinny ass kid. You need to get abig bulky chest and then cut the fat. And if you work out right, you won't have any fat to cut off your chest.

[the fugee la]

**** sorry I meant to say chest, not lats.
And I've only ever bought one issue, and I only reccomended it because it had details about Bench Cable Flyes.
Thanks for the heads up.

[Mad_Dog_Divine]

nGuyeN321 - yeah the mags suck minge but most of the articles on bb.com are cat poo as well. first i "learnt" from the articles and then had to relearn once i joined this forum.

jerry85 - flyes do not make ur chest wider bro. increased muscle mass can make it look wider, but certainly not flyes.

Charm1986 - thats very opinionated of u 2 think that. nothing is a must. people grow a chest without benching.

shab4life - absolutely bro.

lvhslifter - what makes u better at giving advice? flyes dont give u ripped pecs. a big chest with low bf does.

the fugee la - save ur money from now on bro. learn from this forum. try not to listen to ppl that say high reps tone or flyes are excellent for chest mass. good luck

[jerry85]

Originally posted by Mad_Dog_Divine
nGuyeN321 - yeah the mags suck minge but most of the articles on bb.com are cat poo as well. first i "learnt" from the articles and then had to relearn once i joined this forum.

jerry85 - flyes do not make ur chest wider bro. increased muscle mass can make it look wider, but certainly not flyes.

Charm1986 - thats very opinionated of u 2 think that. nothing is a must. people grow a chest without benching.

shab4life - absolutely bro.

lvhslifter - what makes u better at giving advice? flyes dont give u ripped pecs. a big chest with low bf does.

the fugee la - save ur money from now on bro. learn from this forum. try not to listen to ppl that say high reps tone or flyes are excellent for chest mass. good luck

Dude, when you do fly's it works the outside of your chest, which extends the width of your chest muscle. Of course you need mass for it to show.

[Mad_Dog_Divine]

Originally posted by jerry85
Dude, when you do fly's it works the outside of your chest, which extends the width of your chest muscle. Of course you need mass for it to show.

Flyes do not work the outside of your chest. I don't want to get into another fight about flyes, but they absolutely do not work anything other than the entire pectoral. You only feel it on the outside because that is where the weight weighs down on your body.

[Guardian]

when u do flies use a slightly lighter weight. When u bring the barbells up rather then touch have them actually go past center for 3 inches or so and alternate which one goes farther closest and farther to u. Be carefull u dont hurt urself u need to go slow and watch what ur doing. U should feel a burn in ur mid chest regions. Dips also will help lower mid chest development. I suppoprt the idea that muscles can be developed more in different regions based on my experience, genetics also plays a role as well.

[WESIDA]

lets just say flyes are not made for mass. although i do include them every 3 weeks in my routine

[The Kurgan]

Please, let's have enough about the inner chest. As for chest development, I recommend using two or three exercises (any more is superfluous in my opnion) that target the chest from different angles, for example the bench press and the pec deck.

[SixStringThing]

damn sp1ke, you got that in 8 months? I don't know if you plan on cutting or not but that body you got right now is pretty much exactly my goal, in the longterm a little bigger but i'll be happy as hell when I reach that point. Any chance you can post your stats, diet, routine?

[the fugee la]

Thanks Mad Dog Divine.