Outer Pecs

[bleachcola]

What do you meatheads do for them? And try to resist the urge to say squats or deadlifts.

 

[pullinbig]

bench press. =0l

 

[bleachcola]

bench press. =0l

Haha, as soon as I hit 'submit' I knew this would pop up. But what I'm looking for is something a little more isolating of the area. I do isolation work next to never, but am curious how I would look with a stronger outer chest. I believe a certain grip with DB will hit it, but it's been forever since I read that article. Any other suggestions?

 

[Insane_Man]

I really feel the burn in that region doing dips with a full range of motion.

 

[Double3]

I dunno try DB's and like IM said dips

 

[roccodart440]

flys
dips
wider grip bench
DB flat bench.

 

[tman55]

bench

 

[Vennom96]

Incline DB flyes do wonders for my outer chest! Just a slight incline.

 

[blackbeard]

the pecs only move in ONE motion
you cannot hit a differentare by changing exercises-sorry thats jsut typical folk lore..

you will either have thick outer pecs or you wont the only thing you can do is build ur pec region and let the chips fall where they may

 

[bleachcola]

Thanks for the replies folks.

 

[BigRonWannabee]

Maybe you should work on fascia stretching - extreme stretching as explained by DC or something similar.

 

[Double3]

the pecs only move in ONE motion
you cannot hit a differentare by changing exercises-sorry thats jsut typical folk lore..

you will either have thick outer pecs or you wont the only thing you can do is build ur pec region and let the chips fall where they may

Yeah pretty much.

 

[roccodart440]

the pecs only move in ONE motion
you cannot hit a differentare by changing exercises-sorry thats jsut typical folk lore..

you will either have thick outer pecs or you wont the only thing you can do is build ur pec region and let the chips fall where they may

I am going to have to disagree. Depending on the excersize and grip you use you will get more stretch and different amount of contraction.

Chest isn't an area I have trouble with and the outer's grow nicly but there is a distinct difference in the way my chest looks if I do cable flys vs. just benching. The same can be said if I add incline to my w/o. My upper chest visually grows and the separation becaoomes much more notable.

 

[Mudge]

the pecs only move in ONE motion
you cannot hit a differentare by changing exercises-sorry thats jsut typical folk lore..

you will either have thick outer pecs or you wont the only thing you can do is build ur pec region and let the chips fall where they may

What he said. Mine are naturally the thicker part of the chest, have been my whole lifting life, because that is my predisposition.

Can't change that.

 

[blackbeard]

I am going to have to disagree. Depending on the excersize and grip you use you will get more stretch and different amount of contraction.

Chest isn't an area I have trouble with and the outer's grow nicly but there is a distinct difference in the way my chest looks if I do cable flys vs. just benching. The same can be said if I add incline to my w/o. My upper chest visually grows and the separation becaoomes much more notable.

i totally disagree with you lol
separation is based on diet not an exercise..

the only part i somewhat agree with is for SOME Inclines may be better than flat benching..it all depends on your style..but at the same time inclines hit the whole pec area not just the upper so there really is no need to do flat/incl/decline and then flyes all in 1 workout

 

[aProtege]

Cables just fill you chest with blood, giving you that pump.

I do a fly variation that allows me to use more wieght and really get that strech from the resistence.

Lay flat/slight incline on a bench
Holding the wieght in a hammer style grip push them straight out over you
SLOWLY bring the wieght (straight out) to you sides
Then bring in to your chest and push straight out
REPEAT
15-10 rep range.
I find this works best.

This is my last excercise of chest day.

 

[Double3]

i totally disagree with you lol
separation is based on diet not an exercise..

the only part i somewhat agree with is for SOME Inclines may be better than flat benching..it all depends on your style..but at the same time inclines hit the whole pec area not just the upper so there really is no need to do flat/incl/decline and then flyes all in 1 workout

I belive inclines are the only thing you can do that will actually make a difference in your chest. I started doing them first a while back and it made a difference in the upper chest for sure.

 

[roccodart440]

i totally disagree with you lol
separation is based on diet not an exercise..

the only part i somewhat agree with is for SOME Inclines may be better than flat benching..it all depends on your style..but at the same time inclines hit the whole pec area not just the upper so there really is no need to do flat/incl/decline and then flyes all in 1 workout

Funy how two people who dissagree can suddenly see things the same way. LOL.

I agree with separation being based on diet but muscle growth can still be seen.

I also agree that incline flats and decline don't and potentially shouldn't be included in the same w/o.

Incline definitly hit the upper chest more than flats IMOAE. ALso flys do more than just pump you up. They stretch the muscle potentially further than benching and contract it harder upon finish.

All I'm trying to get across here is there are more worth while excersises for chest than flat bench wihtb a bar BUT flat bench can no dobt get you 90% of the way all on it's own.

Most people no doubt could benift from dropping the amount of excersiszes they do and increases the amount of sets, form, weight and intesnity on the ones that are left.

 

[Eze]

Maybe you should work on fascia stretching - extreme stretching as explained by DC or something similar.

Yep!

Grab a set of 30-40lb dumbells.

Lay back as if you were going to do DB flyes.

Hold the weight at the bottom and push out your chest.

You'll feel a good stretch.. .after 15 seconds it will burn like a mother fucker, but you need to hold it for 1 minute. Once you are able to hold it for 60 secs, increase the weight next time you do the stretch. Once I started doing this my chest really began to fill out nicely.

 

[bleachcola]

Yep!

Grab a set of 30-40lb dumbells.

Lay back as if you were going to do DB flyes.

Hold the weight at the bottom and push out your chest.

You'll feel a good stretch.. .after 15 seconds it will burn like a mother fucker, but you need to hold it for 1 minute. Once you are able to hold it for 60 secs, increase the weight next time you do the stretch. Once I started doing this my chest really began to fill out nicely.

Will poutine help fill out my chest?