help me sculpt my chest

[alfa23]

ok when i was very skinny i had a prominent bone "under my neck" which used to show very easily but since training for nearly 2 years that has gone, now i find it very hard to build my inner pecs, i usually do flat benchpress followed by 45o incline flyes, then a vertical hammer press "chest press" then standard pec dec machine, now my pecs look okay but the tops and centre are lagging, i have started using close grip bench but i dont find this stresses my chest enough. any ideas?

 

[blackbeard]

CG are mainly a tricep exercise..a good one but if you wanna hit your chest more i would use incline barbells or flat bench..you can drop the pec deck focus on heavy pressing with proper form and your chest will grow

 

[shortz]

You cannot reshape your chest, nor can you put emphasis on inner or outter chest.

 

[alfa23]

You cannot reshape your chest, nor can you put emphasis on inner or outter chest.

the chest is one muscle but needs to be hit from different angles to grow so it is possible to reshape, by that i mean grow the parts which are lagging

blackbeard would it be too much to do an incline barbell press the same day as i do flat bench? i will be very weak unless i do the incline first but in one chest day i wouldhave 3 presses? flat incline and hammer chest press??

 

[shortz]

the chest is one muscle but needs to be hit from different angles to grow so it is possible to reshape, by that i mean grow the parts which are lagging

blackbeard would it be too much to do an incline barbell press the same day as i do flat bench? i will be very weak unless i do the incline first but in one chest day i wouldhave 3 presses? flat incline and hammer chest press??

Angle training is largely a myth. It's amazing how many times I have this conversation in just one month.

 

[blackbeard]

the chest is one muscle but needs to be hit from different angles to grow so it is possible to reshape, by that i mean grow the parts which are lagging

blackbeard would it be too much to do an incline barbell press the same day as i do flat bench? i will be very weak unless i do the incline first but in one chest day i wouldhave 3 presses? flat incline and hammer chest press??

yeah i dont agree with the angle theory either..thats something developed by muscle and fiction..

i dont think you need to do 3 pressing moves in one workout..obviously if you do flat first you wont be able to handle te same weight on inlcine as you would if you started with that..so adjust accordingly..you dont need 20 sets either..i see a lot of people go from flat to decline to incline to cable to pec deck..yet they cant manage 225 with decent form

 

[alfa23]

ok but what about wideness of grip? i always use slightly wider than shoulders and bring the bar under my nipple does this make much difference to growth?

 

[shortz]

ok but what about wideness of grip? i always use slightly wider than shoulders and bring the bar under my nipple does this make much difference to growth?

Going wider on a press can incorperate more delt and chest, going narrow will cause tris to do more work. Grip does make a difference on what muscles are involved, but will not cause a different kind of growth. Muscles work as a whole to complete a task. Sharing the workload between all muscle fibers let's the body work more efficiently, that's why you cannot isolate a single area of a muscle.

 

[blackbeard]

Going wider on a press can incorperate more delt and chest, going narrow will cause tris to do more work. Grip does make a difference on what muscles are involved, but will not cause a different kind of growth. Muscles work as a whole to complete a task. Sharing the workload between all muscle fibers let's the body work more efficiently, that's why you cannot isolate a single area of a muscle.

yep..while we say CG are for tri's that doesn mean your delts and chest arent getting hit its just that using a narrow grip predominantly hits the tri's harder..hence its still a compound move