Many of the users of this forum have problems regarding puffy chest i.e soft sagging lower chest which looks as if it has been filled with air. I also have that problem. I tried many exercises and workouts and finally i have devised something that really works and which can reduce the puffiness to some extent and make the lower chest more rounded and perfect. Although it's tough for most rookies but once you get the hold on it, it will be much easier. Here's the workout:-
1. Close grip pushups with body at an agle of 30-40 degrees:- 3 sets for 20 reps( Do not keep the grip so close that it stimulates the triceps more than the chest. Go really slow in the negatives).
2. Long grip pushups:- 3 sets for 20-25 reps
Remember to lose the puffiness of the lower chest and to tighten the lower pecs you will have to hit them hard and often. That's why i recommend this routine two times a day. I have benifitted a lot and have tightened my lower pecs using this routine. Pushups also improve your endurance and tones your chest muscles. Believe me guys, this really works!
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Thread: Solution to Puffy Chest!
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07-18-2006, 07:56 AM #1
Solution to Puffy Chest!
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07-18-2006, 07:58 AM #2
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07-18-2006, 07:58 AM #3
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07-18-2006, 08:06 AM #4
Yep Decline Bench and Dips work but they bulk up your lower chest if u go heavy on them. And pushups tones and strengthens ur pecs thus making them tight. The combination of Decline bench, Dips and Pushups is deadly! It really makes the pecs. The Decline bulks up the the pushups tone. Just give it a try!
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07-18-2006, 10:07 AM #5
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07-18-2006, 10:14 AM #6
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07-18-2006, 10:25 AM #7
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07-18-2006, 11:31 AM #8
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07-18-2006, 11:33 AM #9
- Join Date: Apr 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 5,910
- Rep Power: 638
Originally Posted by Mattyx
toning is non-existant bull****.
look at the pro bodybuilders. they have a physique many people would call 'super toned'. do they do high reps with low weight to achieve this? NO.
'toned' is a term wrongly used to mean 'developed'. 'toned' muscles are actually developed muscles. building up the muscle by doing 6-12 reps, and then doing cardio will create muscle 'tone'. there is no specific type of exercise that'll tone you up. a toned look comes from developed muscles and low bodyfat.
doing 20 rep pushups recruits Type I muscle fibres (slow twitch), and growth is not the optimum way for them to respond to exercise. pushups will create some hypertrophy, because Type II muscle fibres (fast-twitch) will be used TO AN EXTENT. pushups may add muscle mass to a noob, but they won't do much for an experienced lifter.
decline bench press and dips will solve this problem and will add a lot more muscle mass in a much shorter space of time than pushups will do.
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07-18-2006, 11:40 AM #10
- Join Date: Apr 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 5,910
- Rep Power: 638
Originally Posted by SummitJag
decline: http://www.shapefit.com/chest-exerci...ench-press.gif
flat: http://www.shapefit.com/chest-exerci...edium-grip.gif
incline: http://www.shapefit.com/chest-exerci...edium-grip.gif
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07-18-2006, 11:47 AM #11
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07-18-2006, 11:58 AM #12
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07-18-2006, 01:35 PM #13
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07-18-2006, 01:48 PM #14
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07-18-2006, 01:53 PM #15
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07-18-2006, 01:54 PM #16Originally Posted by ibs2006
by puffy chest do u mean gyno? no exercises will ever get rid of that. if by puffy u mean fat, then this is a simple matter of losing fat.
ur done. http://www.intense-workout.com/tone_definition.htmlRIP Wesley aka Iron Addict
Overtraining: What it is and what it isn't. And why you've stalled.
http://forum.bodybuilding.com/showthread.php?t=1715261
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07-18-2006, 01:57 PM #17
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07-18-2006, 03:14 PM #18
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07-18-2006, 03:18 PM #19
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07-18-2006, 03:19 PM #20
- Join Date: Apr 2006
- Location: United Kingdom (Great Britain)
- Age: 34
- Posts: 5,910
- Rep Power: 638
Originally Posted by ibs2006
you either develop muscle (bulk) or reduce bodyfat (cut). 'toning' is non-existant. look at pro bodybuilders. they have a physique most non-BBers would refer to as 'toned'. do they have specific 'toning' workouts? NO!!! they either bulk or cut.
toning is falsely used to mean muscle gain and fat loss. developing the lower chest by doing dips and declines will cause muscle gain. doing cardio will shed the fat on it. the combination of the two will lead to 'toned' pecs.
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