Chest development question

MJF

MJF

WWPBBD
I know when people say they need more upper or lower chest development, in reality the answer is that they just need more overall chest development. But I'll ask the question anyway. Based on my pic, would lots of decline bench help me at all? I have gyno and obviously more fat than I need(3J is working on that but it's only been a few days on the diet). And the side you're seeing isn't even the worst side.

A buddy in the gym who's around my age talked bad about doing incline a couple months ago and said there's no reason for us to do it. I forget his exact reasoning, but I took it out of my routine for the most part. I still hit it very slightly on my Friday workout.

I know I'm a candidate for just needing more chest development overall. I want to try to develop the lower half and lose the fat so I can try to see if I can hide the gyno until I can afford to get it operated on.

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If you focus your training around diet, and cardio you will lose bodyfat. As for chest development I always stick to dummbells flat and incline and flat and incline flys and dips. You have to hit 12 reps to hit all chest muscle fibers to get the pump to all muscle fibers. I have a nice developed chest and I never do decline bad on my shoulders.
 
Aside from the little bit of fat around the bottom of the pec, from that picture you look to have pretty good development! Upper pops in the middle and if you were to lose that bit of fat you have good shape as well brother.

I personally dont think doing more decline will fix anything, not that anything really needs to be fixed. I personally NEVER do decline. The only thing I do decline is a variation of a DB fly.

A couple tricks that might help you though if you arent already them are this. Remember it more about how you perform the exercises rather that what exercises your doing.......

1) With pressing movements, push with your elbows NOT your hands. Forget about your forearm and hand, the focus is from the elbow down as the main goal is to bring the two humerus bones as close together as we can get them. Your elbow acts a a hinge joint it should NOT be travelling up or down very far. And keep you shoulders pinched back and pushed down at all times. If they come out of this position to get the weight up the weight is too heavy.

2) With any barbell movement when you are pressing, in your mind, try to bring your hands together and bend the bar. The heavier you go the harder this will be to do but doing this ensure the pecs are engauged at all times.

3) Last but not least, and you see EVERYBODY doing this. Flys.....from your elbow to your hand should NOT be moving and arms should not be bent very much. If they are going to move then make sure it happens near the top of the movement and UNBEND then to get the two humerus bones closer together by allowing the DB not to touch too soon at the top, if you can even get them to touch, if youre doing the exercise correctly they wont. And again shoulders BACK and DOWN .

Hope some of this helps!
 
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Another pic. I would like that lower chest to be wider. But actually just before I posted this, I did a google image search and i guess the "shape" of my chest is fairly normal for thus pose. Just need bigger muscles and lose more fat.

View attachment 560697
 
According to former pro BB, and medical doctor, Carlon Colker,, decline bench press is a complete waste of time.. Filling out your upper chest is best for aesthetics, why,, gravity.. Your chest muscles are always being forced down by gravity. So you need to build up the upper portion, which when gravity is applied, will look as if the whole chest is being filled out.

He suggests that incline barbell and dumbell presses be emphasizes
 
I hit chest twice a week. Monday a heavy workout where I start with guillotene barbell press, then an incline bench with either bar or dumbbells depending on which bench is available. Then incline flys and either pec deck or flat flys. All 3 sets of 10 with approx 1 min rest.

Thursday workout I either do: dumbbell incline then dumbbell flat followed by flys, all 3x10. OR I do incline, flat, decline one right after the other with no rest, same dumbbells for each exercise, shooting for 10 reps on each. But if I get 10 incline, 6-10 flat, and 4-8 decline before failure that's ok too. Followed by flys
 
Roush said:
According to former pro BB, and medical doctor, Carlon Colker,, decline bench press is a complete waste of time.. Filling out your upper chest is best for aesthetics, why,, gravity.. Your chest muscles are always being forced down by gravity. So you need to build up the upper portion, which when gravity is applied, will look as if the whole chest is being filled out.

He suggests that incline barbell and dumbell presses be emphasizes
Click to expand...

LOL - and why should the community take Colker's advice?

His track record is terrible.
He was involved in a show similar to "the biggest loser" where a kid ended up in hospital DESPITE Colker being the "medical adviser".
He also wrote a bunch of books full of contradictory bullshit.

Why should anyone focus on dumbbell bench over barbell/machine versions when the weight you lift is ALWAYS going to be lighter and the focus on the chest muscle is ALWAYS going to be less due to the increase in activity of stabilizing muscles.

I'm also wary of any "guru" who claims an exercise is a complete waste of time because it ALWAYS depends on an individual's specific biomechanics, training experience, etc.
For example, I'm not a fan of decline bench either - yet I know many people who have gained good results from it in terms of overall (not just lower portion) chest development.

I strongly recommend you don't rely on Colker for training advice in the future.
 
I hit all 3 angles not sure if decline is necessary but cant hurt i dknt think lol i think incline is the mkst important my chest is pretty big and i stick to smith machine for those movements
 
Mrrippedzilla said:
LOL - and why should the community take Colker's advice?

His track record is terrible.
He was involved in a show similar to "the biggest loser" where a kid ended up in hospital DESPITE Colker being the "medical adviser".
He also wrote a bunch of books full of contradictory bullshit.

Why should anyone focus on dumbbell bench over barbell/machine versions when the weight you lift is ALWAYS going to be lighter and the focus on the chest muscle is ALWAYS going to be less due to the increase in activity of stabilizing muscles.

I'm also wary of any "guru" who claims an exercise is a complete waste of time because it ALWAYS depends on an individual's specific biomechanics, training experience, etc.
For example, I'm not a fan of decline bench either - yet I know many people who have gained good results from it in terms of overall (not just lower portion) chest development.

I strongly recommend you don't rely on Colker for training advice in the future.
Click to expand...

Why should the "community" take anyone's advice, yours, mine, Bob's, Joes..

I didn't mention the word rely in the post... I simply stated another mans opinion.

Fitness is a personal journey, IMO, I rely on myself, like I always have..I do what I want however I choose cause it's my body to do with it how I choose.

Doctor Colker can go bust a nut in your ass as far as I care.. If you like it,, fine, your entitled to your opinion too just like him
 
Lmao bust a nut.... i rely on myself i take advise that makes sense here and there but i love to experiment. Oh wait what?? My tren dose is too high?? Ok fuck it let me try upping it and see if your wrong oh what my dick wont work on low test let me find out for myself lol
 
I like dips, flat bench, and incline. I use dumbbells. I don't do flyes. I keep it simple. I do drop sets and some high reps. I rarely go below 8 reps. That's just me. I mix it all up all the time.
 
49ER said:
Lmao bust a nut.... i rely on myself i take advise that makes sense here and there but i love to experiment. Oh wait what?? My tren dose is too high?? Ok fuck it let me try upping it and see if your wrong oh what my dick wont work on low test let me find out for myself lol
Click to expand...

Yep :) makes for a better life being a free man then a man that depends on others.
I'm more the free spirited risk taker that doesn't rely on anyone and will take opinions as I see fit- but I'm still gonna analyze and make the best decision for ME.
I haven't worked for anyone else since I was 21,, I'm 38 now,, people work for me- I didn't get to owning two businesses, multiple houses, 6 figure cars, etc.. By doing or relying on others,, let alone relying on midget stuff shirt little man syndrome guys stuck behind a computer screen writing articles and telling guys what they are supposed to do cause they are always right, and everyone should trust in these nerds that probably have no real life or success..

I'd rather go my own way,, give opinions, take opinions, but fuck someone telling me they know it all and telling me what or what not I should do.. I've proved otherwise in life, and would rather be free then to follow blindly follow "trust" or rely on these guys.. Sure I'll use them like a little whore, I'll take all the knowledge they've learned giving their free time and life away for it, but I'm just using the bitches.. So keep researching bitches, I'll use what I want from you like I would a whore but I won't follow .. OR RELY on you ..

FYI - I thought the bust a nut in the ass statement was fitting- being opinions are like assholes, everyone has one..
 
6 figure?? Have o told you your screen name is by far the best here and i love your car avi! Wanna be friends?
 
49ER said:
6 figure?? Have o told you your screen name is by far the best here and i love your car avi! Wanna be friends?
Click to expand...

Sorry the car avi is now a collector peice.. It was car 297 out of 297 and custom signed by jack roush prior to delivery to my home. I kept it two years and sold it with only 3900 miles on it to another collector..
At my 7300 ft elevation, I didn't get it out on many Sundays.. So instead I drove an audi A7, a land rover Lr4.. Oh yeah, the six figure car.. My mercedes CLS63 AMG S. (The fastest four door luxury car ever produced.. Faster then a Ferrari f430.... 700 hp and all wheel drive luxury is a perk)

If your ok with the fact that the roush mustang is now just a photo and I drive German cars, then ok we can be friends. :)

And if I'm bragging too much,, who cares. I'll have my hot wife and hot girlfriend pose on the car holding a "steroidology" sign and prove shit
View attachment 560718

Edit
View attachment 560719

But I don't abuse the mercedes like my rover

View attachment 560720
 
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Roush said:
Sorry the car avi is now a collector peice.. It was car 297 out of 297 and custom signed by jack roush prior to delivery to my home. I kept it two years and sold it with only 3900 miles on it to another collector..
At my 7300 ft elevation, I didn't get it out on many Sundays.. So instead I drove an audi A7, a land rover Lr4.. Oh yeah, the six figure car.. My mercedes CLS63 AMG S. (The fastest four door luxury ever produced.. 700 hp and all wheel drive luxury is a perk)

If your ok with the fact that the roush mustang is now just a photo and I drive German cars, then ok we can be friends. :)

And if I'm bragging too much,, who cares. I'll have my hot wife and hot girlfriend pose on the car holding a "steroidology" sign and prove shit
View attachment 560718
Click to expand...
Thats awsome bro anyone who can make it big without working for anyone is doing something right props to you i hate working for people lol good thing is my job now nobody fucks with me i dont see anyone just do my job and go home and i only make close too 1 figure :-( lol
 
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