Developing 'He-vage'

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    Oct 04, 2010 11:02 AM GMT
    I would like to develop that line between pecs, a.k.a the he-vage. Not for the purposes of wearing those horrible low-cut girlie tops, just because I think it will improve the shape and look of my chest.

    Currently, the chest-focused exercises I do are flat bench press, flyes, and dips. What could I do that concentrates on the inner chest to develop this line? I thought it was flyes, but I don't see much improvement. Is it a genetic thing? I'm not well-built by any means, but I have more muscle than some of the guys at my gym yet they have the distinct line in between their pecs.

    Can anyone help?
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    Oct 04, 2010 12:38 PM GMT
    It's mostly genetics, along with a heaping helping of food, hard work, and patience. But genetics still determine the final size and shape.
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    Oct 04, 2010 12:43 PM GMT
    paulflexes saidIt's mostly genetics, along with a heaping helping of food, hard work, and patience. But genetics still determine the final size and shape.


    So do you think that no matter how much mass I manage to put onto my chest, I'll never have that solid line in between? Kinda depressing!
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    Oct 04, 2010 12:52 PM GMT
    NickFit said
    paulflexes saidIt's mostly genetics, along with a heaping helping of food, hard work, and patience. But genetics still determine the final size and shape.


    So do you think that no matter how much mass I manage to put onto my chest, I'll never have that solid line in between? Kinda depressing!
    Judging by your pictures, it looks like you'll have a very thick and defined line eventually. Right now the pictures show a good amount of bodyfat left, which will prove to be an advantage for gaining size.
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    Oct 04, 2010 1:01 PM GMT
    hmm its not so much what you do but how you do it AND body fat percentage if you'll notice most of the guys who have that are both well developed in the chest area AND have a lower body fat percentage (Personally I wanna feed'em a sandwich but they balk at the carbs)

    try mixing up your routine by doing eccentric lifting (slow down/faster up) if you aren't already.

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    Oct 04, 2010 1:33 PM GMT
    lilTanker said
    try mixing up your routine by doing eccentric lifting (slow down/faster up) if you aren't already.



    Not tried that, how does it work?

    I hear what you're saying about the fat - at the moment I'm not too concerned about carrying a bit more fat as I'm still trying to gain size, but I have said to myself that I will cut down from the start of 2011...I'm going to get my bodyfat % read this week hopefully and then set my target.
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    Oct 14, 2010 10:09 PM GMT
    Don't give up Nick. I struggled for years trying to increase the size of my pecs and trying to get that cut down the middle. Finally, 3 or 4 years ago I radically altered my chest routine, and it has slowly made a difference. Here is what worked for me (I know one routine doesn't work for everyone):
    1) I emphasize incline bench movements that hit the upper part of the pec harder. I usually start with a few sets of Incline Press (Bench, Dumbbells, or Hammer Strength machine). Then I move on to Incline Flys. After a warm up, I do 3 heavy sets, then I go for one lighter set, really stretching on the lower part of the movement and concentrating on the center of my chest as I bring the dumbbells together.
    2) I follow up the incline movements with a conventional chest press. I've been using a machine because it seems easier on my shoulders, but if you prefer a convention bench press, go for it. I superset this with another fly type of movement. I vary this, but my favorite is to use a cable machine with the handles set low to the floor - I then bring them up in an arching motion until my hands meet just above the level of my head.
    3) Finally, I do a decline press, on a bench or machine. Sometimes I substitute dips for this. Again, I superset with some sort of fly movement - usually the Pec Deck or maybe a conventional flat bench fly.

    I think the two things about this routine that have made the biggest difference for me is the emphasis on fly exercises and putting the priority on incline exercises over the others.
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    Oct 15, 2010 10:17 AM GMT
    Thanks for the advice guys, I'll give it a go and hopefully will get some results!!
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    Oct 15, 2010 3:47 PM GMT
    He-Vage?

    You are screaming Pearl necklace at me