MZiggy

is the chest all one muscle or can you target inner and outside part. I feel like im building muscle around the sides but not on the insides? i thought maybe close grip bench but i dont see any proof of this anywhere.

IainDaniel

Genetics.

Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.

Michael Jordan

kinkery

to build an overall good chest you need to hit it from all angles(like any other muscle) for example

Basics for chest:
Incline Press (start your chest workout with these all the time)
Benchpress

(remember to switch up from using DB's And Barbells)

Then Add in Some other stuff:
Pullovers
Fly's
Cable Crossovers
Incline Fly's
etc.

hope that helps.

MZiggy

chest day i do regular bench, decline bench, db flys, pushups in that order, then 2 days later on arm days i do military press, db flys, incline bench, skullcrushers and db curls.. does that look ok my other 2 days are for back and legs.

kcoleman

You've been misinformed.

kinkery

post your whole routine layed out good. incline press is for chest :| why is it on arm day? lol theirs no need for decline press.

kinkery

you think your gonna get a developed chest just by bench? don't think so bud. post a pic of your chest.

kcoleman

Yes.

No.

MZiggy

if hes misinformed can you inform us...

my routine looks like this

mon
bench, decline bench, db flys, pushups

tues
yates row, bent dumbell row, lat pulldown, pullups, shrugs

thurs
squats, sldl, lunges, leg curl, calf raise

fri
military press, db flys, incline press, tricep pushdown, db curls

i work out at home with a squat rack, adjustable bench, lat pulldown, leg curl, and a ez curl bar i guess its called so i cant do cable crossovers or anything like that. im tryin to gain weight im 6'6 and 205lbs. any help is appreciated

kcoleman

I am Joe's pectorals. Today Joe bench pressed 5 more pounds than he did last week, for an additional 1 repetition. After his workout, he provided his body with more than adequate nutrition for growth. I think responding to the stimulus he placed on me with hypertrophy would be a good idea when he falls asleep tonight.

But wait.... he neglected to finish off his workout with standing cable crossovers. Oh well. Fuck hypertrophy, I prefer homeostasis anyways.

MZiggy

i dont think i caught your point, should i drop decline bench and do incline the same day as regular bench i think thats the question?

kinkery

gaining weight is clean bulking. so its all about diet. also you should watch your tempo. for instance a tempo for hypertropy on bench would be 4-3-1 (4 negative, 3 sec strectch at bottome, and 1 sec going up) but it comes back to TUT(time under tensions).

kinkery

yes for instance. your chest workout should go something liek this-

Incline Press (always start with incline)
flat press
then add one of these: fly's, pullovers, incline fly's, or etc.

switch up from using dumbbells and barbells. drop the decline press( in my opinion its just an ego boost cause u can lift more)

kcoleman

Sorry MZiggy I was responding to kinkery.

As to your original question, no you cannot target specific areas of the chest. It is all one muscle, it contracts the same in every chest exercise.

You should read through Cowpimp's stickies, training 101 and designing a routine I think they're called. You'd probably be happy with an upper/lower/off/upper/lower split. Come up with something based on those stickies and then post it in this section for critique.

kinkery

so you don't think theirs isn't a difference in incline press and flat press .

Witchblade

Focus on overall development with different exercises. Don't target areas of the chest, just switch up exercises once in a while and keep a good vertical/horizontal push/pull ratio. The inner chest looks less developed than the outer chest simply because you lack overall mass.

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MZiggy

yea i used cowpimps designing a routine to make mine i mighta just added in incline press though i forget but everything else is straight from there

kcoleman

Incline press has a greater range of motion and calls the shoulders into play more so than flat bench.

Twigz

http://www.ironmagazineforums.com/tr...ecs-chest.html (Isolating the upper, middle and lower pecs (chest))

ILLEGITIMIS CON CARBORUNDUM!!
(don't let the bastards grind you down)

I love vegetarians, they're a great source of lean protien!

kinkery

i meant to say isn't a difference

kinkery

AKIRA

Well Looky Looky, the son of a bitch had done his homework...

Kinda odd finding an article like that on IM.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

I was thinking the same.

AKIRA

And no one said something about it yet!

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

What do you think about it?

kcoleman

What the fuck does that prove?

kinkery

stfu, you obviously know nothing

AKIRA

Well its mostly about form. Then at the bottom, it gives you a workout template with shitty labels. I dont think the article really says anything about targeting any particuliar muscular zone.

I say to hit the chest from all angles and make the fucker grow as a WHOLE. In all reality, if a person believes that doing this or that to get his/her chest to grow and it works, for that time being, let them have it.

When they plateau, theyre going to have to go back to the drawing boards, scratching their heads..again.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Double D

So where do you stand. Different angles work different spots of the muscle? Meaning do you think incline works the top of the chest? I know where I stand, but wondering about others.

kinkery

i'm just saying. IMO incline= upper(calvic). anything flat = Sternal Head and the pec. minor = chest dips and etc. but where i stand is that you should do all angles and exercises to get a proper developed chest. i'm not saying do 30 sets for chest in one workout. i'm saying stick with the basics in general( incline and flat(db's and bb's) and add in 2-4 sets of other stuff like dips(IMO this should be a staple in a chest routine( especially v dips) ), fly's, pullovers, cable crossovers. etc.