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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Thread: How do i get square flat pecs?
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05-04-2006, 05:50 PM #1
How do i get square flat pecs?
Let me not pray to be sheltered from danger, but to be fearless in facing it.
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05-04-2006, 05:54 PM #2Originally Posted by Kaiser SoseYou'll thank yourself when you're older for getting into the iron game at a young age.
It's not a game, it's a job.
It's not a job, it's a lifestyle.
It's not a lifestyle, it's my life.
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05-04-2006, 06:02 PM #3Originally Posted by Rane14
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.Let me not pray to be sheltered from danger, but to be fearless in facing it.
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05-04-2006, 06:05 PM #4
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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05-04-2006, 06:09 PM #5
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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cheers, hope this helped."Cowards die many times before their death. The valiant taste death but only once."
~~ William Shakespeare
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05-04-2006, 06:20 PM #6
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?Let me not pray to be sheltered from danger, but to be fearless in facing it.
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05-04-2006, 06:31 PM #7
Work the upper chest and slap your parents for their genes they gave you.
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05-04-2006, 06:32 PM #8Originally Posted by Kaiser Sose
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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05-04-2006, 07:01 PM #9
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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02-26-2010, 11:55 AM #10
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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02-26-2010, 12:06 PM #11
pretty straightforward:
1. incline press = top of the pecs
2. flat bench = middle
3. decline = lower
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02-26-2010, 12:07 PM #12
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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?Last edited by tovlakas; 02-26-2010 at 12:09 PM.
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02-26-2010, 01:35 PM #13
It's really just as simple as getting different parents.
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02-26-2010, 01:42 PM #14
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You best be doing your dips.
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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02-26-2010, 01:47 PM #15
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02-26-2010, 02:31 PM #16
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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02-26-2010, 03:32 PM #17
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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02-26-2010, 05:38 PM #18
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genetics
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02-27-2010, 05:52 AM #19
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02-27-2010, 05:55 AM #20
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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02-27-2010, 06:09 AM #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.-
Alchemist of Alcohol
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02-27-2010, 06:13 AM #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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02-27-2010, 06:23 AM #23
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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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02-27-2010, 06:31 AM #24
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Working on lower chest, will most likely help give you the rounded look you prefer.
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-
Alchemist of Alcohol
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02-28-2010, 12:23 AM #25
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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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02-28-2010, 04:49 AM #26
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02-28-2010, 09:55 AM #27
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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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02-28-2010, 09:58 AM #28
yep
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02-28-2010, 05:04 PM #29
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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02-28-2010, 07:36 PM #30
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It has been debated into oblivion. Don't feel like restarting it:
http://forum.bodybuilding.com/showthread.php?t=5169263-
Alchemist of Alcohol
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