Help with Chest (pic)

[maurice02]

I am not sure what I need to focus on most. I can bench 270 about 3x on flat bench. My incline levels at 225 for 8x. My chest is just very awkward looking. I am currently running recreate and AP for 10 days now.
Advice on workout regimen for direct areas to focus on?
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[suncloud]

i read an article the other day about branch warren. he said that chest used to be his weak point, so he did chest 2x a week, doing incline, regular, decline on a barbell on workout 1, then the same thing with dumbells a few days later. dunno what else to suggest other than train harder or eat more. on second thought, try pullovers (for chest not back), that might help jumpstart the process. hope someone smarter than me chimes in....

 

[maurice02]

yeah not sure, i know i need to still slim down a bit, have that tummy for sure and not a huge amount of definition.
This is my back for comparison of front to back.

Any help anyone can give is greatly appreciated
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[pmiller383]

google hss100 chest . You will find a routine on t-nation that you can use to bring up your chest rather quickly. Other than that focus on dumbbells for a while and that should help too.

 

[CrownOfHorns]

I don't know where, but I once came across an article about chest improvement that said something like this:

While doing dumbell presses, whether incline, flat or decline you may tilt the db's INWARD a bit at the lockout position of every rep to add extra stress on the "inner" part of your chest.

Is that a proven method? I don't know. Did I try it? Yes. Did it work? I can't say for sure. During my chest obsession days (high school) I would do anything and I tried many techniques and routines at the same time.

 

[Iron Lungz]

While a routine change can be of benefit, the most important thing for you is to drop some body fat. How long have you been training? Do you do enough cardio?

 

[Rodja]

While a routine change can be of benefit, the most important thing for you is to drop some body fat. How long have you been training? Do you do enough cardio?

Word. It looks like you would benefit from flys with a slow eccentric contraction as well.

 

[maurice02]

While a routine change can be of benefit, the most important thing for you is to drop some body fat. How long have you been training? Do you do enough cardio?

i have been working out about 6 years. I have decent muscle under there just my chest is bulky looking.

I am gonna work a tad more on flys

as for cardio, 3 days a week, 20 min at a time. i probably should up that a bit more I assume.

 

[pmiller383]

i have been working out about 6 years. I have decent muscle under there just my chest is bulky looking.

I am gonna work a tad more on flys

as for cardio, 3 days a week, 20 min at a time. i probably should up that a bit more I assume.

You don't need to do more cardio, but you could probably benefit from switching the type of cardio you do. Try Interval training for a little while, sprint a quarter mile and then do as many push ups as possible, repeat this 4 or 5 times if you can once or twice a week and not only will you get cardio but you will get some extra chest work with it. After a month, as long as your diet is ok, you will definitely notice some improvement.

 

[dadream]

What's your diet like? Maybe look into a diet that emphasizes dropping bf, maybe the anabolic diet or metabolic diet. Basically try to eat clean, or cleaner.

 

[futurepilot]

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No disrespect, as we all started somewhere, but it seems like you may lift like the guys he talks about in the beggining of the video, trying to attack your sternum with the barbell.

And also your left shoulder in visibly higher than your right, it could be a posture thing. For me I needed deep tissue massage to get my right trap to loosen up

 

[maurice02]

yeah the shoulder was posture, i was slouching in the pic.......

Those guys are friggin huge. I think somewhat of the issue is that the top of my chest is much more developed. It is puffy as hell and sticks out with a shirt on.

The lower part is maybe underdeveloped.
Tonight I maxed as followed
Flat dumbells - 80 8x
Incline Dumbells 90 5x
Flat bar 270 3x
Butteryfly machine 200 10x

I am gonna try a bit more controlled movements and see what I can accomplish. maybe that is an issue.

 

[futurepilot]

ill tell you from personal experience that the minute you increase the quality of your reps your chest takes on a whole new dimention.

I also press from my neck, for some reason i think its a gironda move, maybe not. Either way, when i bench the bar to my neck instead of to my pecs it BURNS the next day. Ill take the weight alll the way down to the bar and fail at 12 reps after a couple sets of neck presses, and i can bench 275 pause and up, meet qualifying form.

 

[maurice02]

ill tell you from personal experience that the minute you increase the quality of your reps your chest takes on a whole new dimention.

I also press from my neck, for some reason i think its a gironda move, maybe not. Either way, when i bench the bar to my neck instead of to my pecs it BURNS the next day. Ill take the weight alll the way down to the bar and fail at 12 reps after a couple sets of neck presses, and i can bench 275 pause and up, meet qualifying form.

I am gonna try that. I switched up DB to BB quite sometime ago and then noticed my chest got real puffy but lost shape. I did chest tonight but due for it again on Sat so I am gonna take your advice and give that a shot . That video was very good.
Ithink a lot also has to do with BF. I am 5'10 and about 210. I think at 195 I would be better, but only way I ever lose weight is Atkins...and sick of doing that.

 

[robdog]

ill tell you from personal experience that the minute you increase the quality of your reps your chest takes on a whole new dimention.

I also press from my neck, for some reason i think its a gironda move, maybe not. Either way, when i bench the bar to my neck instead of to my pecs it BURNS the next day. Ill take the weight alll the way down to the bar and fail at 12 reps after a couple sets of neck presses, and i can bench 275 pause and up, meet qualifying form.

I also am a fan of the guillotine press. Great for the upper chest.

 

[bLacKjAck.]

Don't overthink it....

There is no "special" exercise that you need to do. I would say kick the BB out of your routine for now and focus on DB's. Throw in Flat/Incline/Decline flyes into your routine, maybe even start out with those before moving to a flat/incline press. Also focus on form and quit seeing how much weight you can throw up to impress people. Focus on your negatives/tut.

Also, play around with different rep ranges and tempos. Keep it all changing every workout.

Lastly, drop a good amount of bodyfat before you start looking for your chest.

Hope this helps....