Bigger, fuller chest.

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    Jan 08, 2012 4:46 PM GMT
    Hey realjockers,

    I have a flat chest, and this may be because of genetics. Nontheless I was wondering if anyone had any tips or certain exercises that have helped them get a bigger chest? Thanks for the responses in advance icon_smile.gif.
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    Jan 08, 2012 5:50 PM GMT
    I wouldn't say you're flat chested seeing your pic. I was worse, much much worse at your age. What worked for me... lots of pushups and I mean lots. All throughout the day, everyday, from the second I got up, at work (finding a private place) . During commercials on tv in the evening etc.

    AND besides just barbell presses and dumbell flys I put even more emphasis on using a pec deck / fly machine. Don't poo poo it, they work. If the gym you go to has one where the swing arms are floating, make sure you pull them in close to your chest when you're squeezing them together. Most people I see using them just have their arms outstretched the whole movement. no. Lots of sets, lots of reps.
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    Jan 08, 2012 8:24 PM GMT
    Yeah, I don't think you're flat chested either. I think your pecs have a pretty good span/shape. And more importantly, they're in proportion to the rest of your body.

    Personally, my pecs were lagging for the longest time. So I decided to work them twice a week, and started to see some good results after. I added a variety of exercises, using high reps, low reps, heavy weights, and low weights. You really have to experiment to find out which exercises/routines works best for you.

    What's your current workout routine? Maybe we can offer some specific pointers.
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    Jan 08, 2012 10:51 PM GMT
    hmmm I just read this looks like I'm on the right track... results are taking forever but I'm sure one day soon it will all kick in and one morning I'll knock over the cereal bowl AHAHAHA
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    Jan 08, 2012 10:54 PM GMT
    I've had issues working my chest as well. I think your chest looks fine and it's something that probably takes time(also, genetics are probably a factor.)

    I've heard inclined presses can help. Hitting the chest from different angles is supposed to help with a more "3-dimensional" chest. This is what I've heard anyways. Give it a shot! And let me know how it works.

    I'd like a bigger chest as well!
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    Jan 08, 2012 10:57 PM GMT
    That chest aint flat! but chest flys are working for me. Lay down on a bench, dont use the fly machine.
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    Jan 08, 2012 11:31 PM GMT
    decline presses for sure. and I also do incline flies, pec dec, cable crossovers, and flat bench dumbbell pressses.....2x a week is fine....time for recovery is a must. Reps in proper form is better than sloppy heavy reps.
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    Jan 08, 2012 11:38 PM GMT
    press ups diet and rest is a sure way

    i have a cheap healthy and very easy to follow muscle building diet if you message me your email address - you also need to build back and shoulder muscle groups jfk you want bulk
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    Jan 08, 2012 11:48 PM GMT
    A physiotherapist in Australia taught me how to pull my shoulder blades in and down. Does wonders for the position of the shoulders and the look of the chest. Might not be an issue for you since you seem to be rather athletic.
    So yeah, scaps (scapula = shoulder blade) in and down when you do deadlifts (might be really hard on the heaviest lifts but works like a charm on the lighter ones). Push ups help, so does weighted dips. I've never been much of a fan of bench press.

    And like the clever man said: experiment.

    (I really should do some pictures to illustrate the difference when you pull scaps in)
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    Jan 08, 2012 11:48 PM GMT
    The pecs aren't the whole chest. Lift big, but keep it balanced with back and lats exercises for overall size. You could be doing the pec dance before you know it. You'll also find that as you go down in body fat, that the definition of what you already have really improves.

    But yes, I do see a lot of guys in great shape and with massive arms and legs but who don't have much pec size or definition. Quite possibly it's genetic.
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    Jan 09, 2012 12:04 AM GMT
    Try a little low-tech device called the "Perfect Pushup." They're sold on line and in most big box stores. . . two cylinders that rotate as you do the pushup. I've been using them for a while and it has really made a difference.
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    Jan 09, 2012 12:18 AM GMT
    dumbell flies, cable flies, pec deck....weight is not important, feeling the squeeze and the burn is