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  1. #1
    Usual Suspect Kaiser Sose's Avatar
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    Exclamation How do i get square flat pecs?

    Instead of rounded Pectorals? Is it just purely due to BF%, or should i do more incline bench and less flat bench?
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  2. #2
    Registered User Rane14's Avatar
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    Originally Posted by Kaiser Sose
    Instead of rounded Pectorals? Is it just purely due to BF%, or should i do more incline bench and less flat bench?
    I think it is a combo of bf%, genetics as to how your pecs will grow and exercise selection. Try to find the exercise(s) that works for you.
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  3. #3
    Usual Suspect Kaiser Sose's Avatar
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    Originally Posted by Rane14
    I think it is a combo of bf%, genetics as to how your pecs will grow and exercise selection. Try to find the exercise(s) that works for you.
    I read someone on here saying that ''flat bench gives you bitch tits'' is this true?

    Im by no means fat, my bf% is probably about 12% so its not that im overweight, and i am getting to reasonably decent build now, its just that my pecs project outwards more than fill up my chest if you know what i mean.
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  4. #4
    Registered User ultraMagnetical's Avatar
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    whats up bud....honestly the shape of your pecs depends on their attachment points, in other words its mostly genetic....if your clavicle have a high slope to them your chest will be rounded and you will have a decent set of traps...ppl who have flat clavicles usually have square chests but its tougher for them to develeop big traps...my chest is rounded...i personally like that look better.
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  5. #5
    Registered User joshrain's Avatar
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    the best way to get square like pecs is to work all parts of the chest, so that it is well proportioned. by this i mean do middle, upper, and lower chest, so that you have mass in all areas of the pectorals. your problem may be that your middle chest is to well built and your lower chest and upper chest are completely out of proporion with the middle, which obviously explains why you have rounded pecs. so to have a square and well proportioned ches, just make sure you work all apects of the chest middle,upper and lower. try to focus on the basic movements such as flat bench for total chest development, decline for lower chest, and incline for upper chest.
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  6. #6
    Usual Suspect Kaiser Sose's Avatar
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    Ok i get what you guys are saying, maybe im not hitting my upper chest enough, or its my genetics.

    Two questions;

    What angle do you lot have you incline bench on?
    Which chest muscle does dumbell flyes/pec deck do?
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    People's Champ Stu Pidasso's Avatar
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    Work the upper chest and slap your parents for their genes they gave you.
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  8. #8
    Registered User ultraMagnetical's Avatar
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    Originally Posted by Kaiser Sose
    Ok i get what you guys are saying, maybe im not hitting my upper chest enough, or its my genetics.

    Two questions;

    What angle do you lot have you incline bench on?
    Which chest muscle does dumbell flyes/pec deck do?

    do incline on the lowest setting...around 15 degrees from the ground...and your whole pec is owrked during dumbbell flyes
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  9. #9
    Registered User DLFB's Avatar
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    my left has that rounded shape,while my right has the square. considering i just started 2 months ago on working out on my chest, i wont fuss about it for now. when looking at the mirror un-contracted, they look even-just when i contract it the left pect goes in more to the left than the right which stays put.

    if by september i havent seen any changes i might need help from everyone.
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  10. #10
    Registered User The_Ark_Man's Avatar
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    I've only been lifting for about 6 months and I was curious if there was a way to build the bottom of your pecs in a straight line to accentuate the "square" appearance?
    I was told that flys would work the inside, and flat presses the outside of my pecs. So I tried decline versions of both and it hasn't made much difference. I've only tried that recently (within the last month). Is this too early to tell if it will have an affect? Does anyone have any suggestions?
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  11. #11
    Below Me WibbleWabble's Avatar
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    pretty straightforward:

    1. incline press = top of the pecs
    2. flat bench = middle
    3. decline = lower
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  12. #12
    Strength Coach tovlakas's Avatar
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    Originally Posted by The_Ark_Man View Post
    I've only been lifting for about 6 months and I was curious if there was a way to build the bottom of your pecs in a straight line to accentuate the "square" appearance?
    I was told that flys would work the inside, and flat presses the outside of my pecs. So I tried decline versions of both and it hasn't made much difference. I've only tried that recently (within the last month). Is this too early to tell if it will have an affect? Does anyone have any suggestions?
    It's not really possible to sculpt the shape of your muscle to such a fine degree. While incline and decline can accentuate upper and lower fibers, respectively, all chest exercises will work all the pec fibers and the shape of the pec is going to be due to the arrangement of the fibers, not their size.

    As for inside vs outside, this is a myth. There is something called the "all or none principle" which states that when a muscle fiber contracts, it contracts equally across the entire length. Since the pec muscle fibers are horizontal across the chest, this means that when the inside portion of the fiber contracts, so does the outer portion and everything in between. The reason you feel more squeeze in the chest when you bring your arms together in a fly is because your biceps are pressing your chest muscles together, nothing more nothing less.

    Which chest muscle does dumbell flyes/pec deck do?
    Well, the pectoralis major is the only "chest" muscle for all intents and purposes (there's the pec minor too but that's under the pec major) and the whole muscle is worked during any chest exercise you do.
    Last edited by tovlakas; 02-26-2010 at 12:09 PM.
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  13. #13
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    It's really just as simple as getting different parents.
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  14. #14
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    You best be doing your dips.
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    Registered User Pump Freak 86's Avatar
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    Originally Posted by WibbleWabble View Post
    pretty straightforward:

    1. incline press = top of the pecs
    2. flat bench = middle
    3. decline = lower
    What about the inner and the outer?
































    And in before "notsureifsrs.jpg"
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    Like mentioned its just simply genetics. I have more of a rounded style chest and I personally like the look better I appear larger than friends that are the same size with square style chest and agreed I have huge traps and barely train them it looks like I shrug massive weight LMAO
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    Man I had this exact same crisis and just decided one day that I would try what felt right. I had rounded jugs but my chest was obviously strong, so here's what I did and I feel it's a good direction to take.

    -Incline Bench: Switch it up with DBs with slightly cocked wrists
    -Decline Fly's: (Feels terrific)
    -Cable crossovers: (set the cables higher than your shoulders and punch them downward so you get that nice boobie squeeze)
    -Cable some-****s-i-made-up: set the cables at shoulder height and clap your hands in front of your chin and then in front of your belly button and that's one rep.
    and then dips. DIPS DIPS DIPS.

    but cables I find have provided me a more angular chest. That and going from 206 to 180 (ha this is probably the biggest factor actually). Lowering BF% and then working out chest, you can run your finger down the middle of your chest and feel the line being created. Anyway my point is, DO NOT NEGLECT CABLES. They are the ****. I'll post before and after pics as soon as I find a before.


    P.S: My chest doesnt really get sore too much anymore but with the cables my outer chest (outer chest? the area bordering my armpit i dont know) is almost always sore, but the main pec not so much. Don't ever leave out some form of fly or cable crossover.
    Last edited by .international; 02-26-2010 at 03:37 PM.
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  18. #18
    Registered User NWfishslayer's Avatar
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    genetics
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    Originally Posted by tovlakas View Post
    It's not really possible to sculpt the shape of your muscle to such a fine degree. While incline and decline can accentuate upper and lower fibers, respectively, all chest exercises will work all the pec fibers and the shape of the pec is going to be due to the arrangement of the fibers, not their size.

    As for inside vs outside, this is a myth. There is something called the "all or none principle" which states that when a muscle fiber contracts, it contracts equally across the entire length. Since the pec muscle fibers are horizontal across the chest, this means that when the inside portion of the fiber contracts, so does the outer portion and everything in between. The reason you feel more squeeze in the chest when you bring your arms together in a fly is because your biceps are pressing your chest muscles together, nothing more nothing less.

    Well, the pectoralis major is the only "chest" muscle for all intents and purposes (there's the pec minor too but that's under the pec major) and the whole muscle is worked during any chest exercise you do.
    When I started with only flat presses, I noticed that my pecs seemed to be pointing out and looked more like boobs than muscles and I have a very low bf% so I know that having too much couldn't be the reason. Do you know why they built that way?
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  20. #20
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    Thanks for all the advice. It looks like the main thing I've lacking in my workout is the dips, so I'll be doing those from now on.
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  21. #21
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    Ugh....... shoot me now.

    Reason people say that "flat bench can give you b*tch tits" is becuase flat bench works the lower pecs. Just like decline bench, and chest dips. The chest is simplistically divided into upper/lower. There isn't an inner/outer per se, but the all or nothing fire method is not accurate either. You can not isolate inner or outer, but you can emphasize one or the other.

    If you want the flatter/square pecs, your best bet is to focus on inclines, and hope your genetics match to your liking.
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  22. #22
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    and what if you want a rounded chest from the middle region to the lower?

    Flat bench and decline?
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  23. #23
    shut up and smith squat hypnojedi's Avatar
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    This is my routine, should I ditch flat bench on Sunday, replace it with incline dumbbell, and focus hard on that?

    TUES
    Squat
    Overhead press
    Incline bench press
    Skullcrushers

    THURS
    Deadlift
    Barbell row
    Barbell curl
    Hammer curl
    Weighted crunches

    SUN
    Squat
    Flat bench press <<< Move incline from Tuesday to here and remove flat bench?
    CGBP
    Pull ups
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  24. #24
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Memorial93 View Post
    and what if you want a rounded chest from the middle region to the lower?

    Flat bench and decline?
    Working on lower chest, will most likely help give you the rounded look you prefer.
    Originally Posted by hypnojedi View Post
    This is my routine, should I ditch flat bench on Sunday, replace it with incline dumbbell, and focus hard on that?

    TUES
    Squat
    Overhead press
    Incline bench press
    Skullcrushers

    THURS
    Deadlift
    Barbell row
    Barbell curl
    Hammer curl
    Weighted crunches

    SUN
    Squat
    Flat bench press <<< Move incline from Tuesday to here and remove flat bench?
    CGBP
    Pull ups
    I prefer to favor incline work over lower chest work. How you do yours, is up to you though. I usually have about a 2:1 upper to lower ratio myself.


    None the less, here is an old post of mine:
    Originally Posted by Me
    The foundation for any chest workout:

    Incline Bench press (db or bb is your choice)

    Then choose one of the following:

    Flat bench
    Decline Bench
    Weighted Dip

    Pair the Incline Bench press with the exercise you chose of the three. That is your base for a chest workout. An upper and lower chest exercise. Then add in auxiliary movements, such as maybe a couple burnout sets of one of hte other three, some flyes or cable cross overs. You will be fine.
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  25. #25
    Registered User LordCAG's Avatar
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    question if you can work or focus on upper or lower chest why are my Decline,flat,and incline the same, as in I can do the same weight for all three? could it be that they are all the same muscle working the same amount no matter the angle?
    weights are heavy :(
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    Originally Posted by The_Ark_Man View Post
    Thanks for all the advice. It looks like the main thing I've lacking in my workout is the dips, so I'll be doing those from now on.
    Specifically, try the Vince Gironda dips...
    ironguru.com/chest/
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  27. #27
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    Originally Posted by chazzy1864 View Post
    but the all or nothing fire method is not accurate either.
    Care to explain that with some proof? The all or nothing principle is a scientific law...

    http://en.wikipedia.org/wiki/All-or-none_law

    http://www.hfpn.com/shop/article.aspx?atid=1912
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    yep
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    Originally Posted by LordCAG View Post
    question if you can work or focus on upper or lower chest why are my Decline,flat,and incline the same, as in I can do the same weight for all three? could it be that they are all the same muscle working the same amount no matter the angle?
    Not exactly. It's one muscle but it has more than one head so each ROM emphasizes a different area in the same way that you can emphasize your various tricep heads and the inner and outer biceps; that is to say, you can emphasize a part of it but you can not work it in isolation. The other heads will get SOME stimulation.
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  30. #30
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by tovlakas View Post
    Care to explain that with some proof? The all or nothing principle is a scientific law...

    http://en.wikipedia.org/wiki/All-or-none_law

    http://www.hfpn.com/shop/article.aspx?atid=1912
    It has been debated into oblivion. Don't feel like restarting it:
    http://forum.bodybuilding.com/showthread.php?t=5169263
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