Flabby Chest

[cktx81co]

Been training for years and lost a little momentum after a move. I am back and going strong, but my chest just seems flabby. I do not bench a bunch due to a wrist surgery a while back. My diet is good, I don't drink heavily and if I do its a bourbon on the rocks. I am on a 4 day workout split, chest exercises include the classics, 4 sets 10-12 reps. I did put on some weight, I was at 230lbs at 6'0" but am down to 215lbs after it got warm with a target goal of 195lbs.

Advice?

[SuffolkPunch]

I'm afraid that at 6'0'' and anything close to 200lbs, you will have a fair bit of fat on you unless you are a really jacked up monster.

Your genetics decide where the fat goes - if it's on your chest, the only option is to diet to lose fat from all over. You may have to lose as much at 20lbs to start looking decently lean.

Check out the 'basics' sticky thread in the fat loss forum, it's going to be all about calorie control. Weight training is important too - but choice of routine etc. is not going to be a deal breaker.

[MG5]

Lose more fat, gain more muscle.

Well-structured, smart training

Small to moderate calorie deficit

A few days a week of cardio, low intensity steady state will do

Stay active throughout the day

Sleep well

Patience, consistency, time

[TolerantLactose]

My diet is good

This doesn't tell us much.

I am on a 4 day workout split, chest exercises include the classics, 4 sets 10-12 reps.

This either. What do mean by the "classics"?

[cktx81co]

It is what I figured, carrying too much fat. Gonna see about getting back down towards the 195lb frame and check back. Thx fellas!

[Bando]

Wrap that weak wrist nice and tight and do heavy incline dumbbell presses, 8-12 reps for at least 4 sets. Then do it flat for at least 3 sets. If you can, do it decline for another three sets. Then do flyes at any angle for another 3 sets.

This won't spot remove the fat but will shape your chest in a way that will make the fat stretch over the "plates" of your pecs so they look like armour and not like tits.

In 8 weeks or so if you're consistent you'll see a big change.

[cktx81co]

Wrap that weak wrist nice and tight and do heavy incline dumbbell presses, 8-12 reps for at least 4 sets. Then do it flat for at least 3 sets. If you can, do it decline for another three sets. Then do flyes at any angle for another 3 sets.

This won't spot remove the fat but will shape your chest in a way that will make the fat stretch over the "plates" of your pecs so they look like armour and not like tits.

In 8 weeks or so if you're consistent you'll see a big change.

I've been doing all 3 with flys, 4 sets then bar bench and incline for 4 each. Total 32 sets, too much?

[LiftNutz]

Been training for years and lost a little momentum after a move. I am back and going strong, but my chest just seems flabby. I do not bench a bunch due to a wrist surgery a while back. My diet is good, I don't drink heavily and if I do its a bourbon on the rocks. I am on a 4 day workout split, chest exercises include the classics, 4 sets 10-12 reps. I did put on some weight, I was at 230lbs at 6'0" but am down to 215lbs after it got warm with a target goal of 195lbs.

Advice?

It sounds like you are on the right track, but you may need to increase the intensity of your workouts and/or change up your routine a bit in order to see results. Additionally, make sure you are eating enough protein to support muscle growth.

[user4GBWO6QG1OA]

Using dumbbells is better than the bar if you have a wrist issue. Keep losing your weight at the same time adding more protein into your system less carbohydrates that are processed, fruits and vegetables are all right. Just keep working out because you won’t notice as you lose the fat and it will look like you’re losing muscle in the area but you’re really getting rid of breasts😁 Your muscle will come up if you keep working it out.