Not happy with my chest

[peach_lover]

Hi bodies,,

I am completly not happy with my chest... I still have some fat there and that makes me not in shape... Would you please advise me with good chest excersie that may help me have my chest better. Give me good chest scheulde to start with.. I do chest once a week alone. How many sets should I do? With with excersie should I start and with which one should I finish.


Please Advise...

 

[Mudge]

Chest fat wont come off with exercise, as exercise does not locally burn fat for energy.

I just do regular benches and incline work, nothing fancy at the moment.

 

[Mortality]

there is no "spot reduce", you need to lower your overall bf%, i.e. cardio + diet.

here is a basic chest routine which you could try:

incline DB press
flat DB press
flat/incline DB fly
chest dips
straight arm pullover

 

[Uzi9]

A)Start with bench presses and finish with them as bench presses work the pectorial muscle well and as a muscle contract in only one way why would you have to do other exercises?

B)It would be easy to realise that you have two tools to change your body in the gym.
1) weight training to build muscle
2) Cardio to burn caloires to aid body tissue loss

So a good chest routine isnt the only way to be happy with your chest you need weight training for chest (for size which means shape) and a calorie negative diet and maybe some cardio to make your chest look toned

C)Depending on how hard you work each set and how often you train chest will tell you how many sets you need, if you workout to complete faliure and train chest every 3-4 days then 1-2 sets is enough for muscle growth and you need only do 6-10 reps while I am on this point I will say that if you think that you need to do lots of reps and sets to "burn" the muscle to make it look toned then you will be wrong because to look toned you have to diet to lose fat, lifting weights to pump the muscle full of latic acid will not make a muscle look toned in itself but serves only to burn calories and have a less positive effect at building muscle then lower reps.

So do 1-2 sets of bench press every 3-4 days to faliure (1-2 light warm up sets before) and do some cardio (low intensity)

Put your body in a slight calorie negative state but if your not drastically over weight but just have "lose skin" then you should just eat correctly i.e. low fat high protien diet, 5-6 small meals a day.

 

[bench]

I do 4 sets of flat bench super setted with 4 sets of lieing flat flys then 4 sets of incline flys and finaly i do 4 sets of leaning forward dips. I find super setting on chest gives you a good pump.

 

[Lord Denning]

Bb & Db presses are good chest exercises. Make sure that you focus on using your pecs when lifting. It is all to easy to put too much load onto your triceps. Check out the posts on Mind muscle connection and on how bench properly.