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Originally Posted by Ironman I was hoping fro some feedback on training chest - |
I've read your whole post - you remind me of exactly the position that I was in.
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Do people here look at the chest as one muscle or as upper chest lower outer inner etc which need to be trained individually. My question relates to my training - at the moment my chest routing comprises of incline work only - eg I do incline db presses incline machine press and then to finish I do incline flyes. I do these for no other reason than they seem to target my chest better than for example flat benches which bring my shoulders in to play alot more.
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I agree completely - the bar bench does ZILCH for my chest, of course you can use a wide grip, but then you have to drop the weight - so you might as well stick with the DB bench, just make sure you take advantadge of the increased range, let the bells travel BELOW your nips before bringing them back up again. My chest looks pretty full, and I don't bar bench. Flys are the key - not just laterals, add DB Pullovers for that added dimension.
Now, I'm not recommending YOU forget bar-benching for chest - I admit, I hear a lot of conflicting opinions on its efficacy for chest development. Personally, I train at home, alone, so I can't go to failure on the bar bench, nowhere near. I consider it good only for building size in the front delts and triceps, as well as an excellent STRENGTH builder for the overall upper body. Also, review your bar-bench technique - are you pinning your shoulders into your body? Are you bringing the bar down to your nips? Ultimately, you must go with what works for you.
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Do you think with this routine I will have an unbalanced chest ie alot of upper thickness and flat lower chest - or are you of the opinion that the chest can be regarded as one muscle which grows proportionatly no matter what you exersise you use?
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I do see them as different strands - and they can be worked accordingly, although certainly not in perfect isolation. One thing that glares at me in your routine - almost everything is incline. I trained that way for a long time, hoping to build a 'tall' chest (dare I mention 50 Cent's name here?!!??). Trouble is, that'll get you nowhere, because the upper strands are naturally smaller in proportion to the lower ones.
You're afraid that your lower chest will dwarf your upper chest, right? I was. But when you see how GREAT a good lower chest is, how it complements the upper, and when your FRIENDS start commenting on how muscular you're getting, you'll be singing it's praises. You're quite lucky, you've done a lot of the work, now you're going to get some results.
So....
Pre-chest tip: flex your pecs a few times (as you do at parties for laughs!) this gets them 'activated',
DB Press, flat, go LOW for best bite in the pecs, and as you come down, let the pecs take the strain, your elbows should only be for balance;
Flys, flat, go SLOW, so again you can feel your pecs working.
DB/BB Pullover - added dimension to your chest.
Get us some 'before' and 'After' pics, mate!
KS