I'm looking to have more defined outer pecs... How do I do it?

  • Mako_Shark

    Posts: 222

    Aug 05, 2008 8:20 PM GMT
    Hey there-

    I'm looking to define my outer pecs. For some reason, I have a subtle, but stubborn layer of fat that prevents my outer pecs from looking "defined". Are there specific outer chest movements that can target this, or is this achieved strictly through cardio and overall fat loss? Currently, I do cable crossover moves, and dips to target my outer pecs, but they are particularly stubborn to cut... Am I relegated to the treadmill for good, or is there a more effective work out I can do to cut my outer pecs?
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    Aug 05, 2008 11:59 PM GMT
    there is no such thing as spot reduction of fat you have to shed it all over and from wherever it choses to come from look at your diet not your training
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    Aug 06, 2008 12:23 AM GMT
    Diet is a large part of it--It doesn't help to lift weights if your diet is high fat. So cardio workouts combined with your lifting and a good diet are all necessary to get the defined look. Also, I do four different types of chest workouts to hit all areas of the pecs. Flat bench press, close-grip bench press, incline bench press, and decline bench press. Lat pulldowns and cable rows also help. good luck!
  • GQjock

    Posts: 11649

    Aug 06, 2008 12:32 AM GMT
    The Pecs.... being one of the few large groups of muscles in the body do have a multi-faceted set of movements related to their insertion into bones and the joints they encompass
    as the muscle gets closer to the shoulder it takes on a similar set of movements
    so... things like wide stance push ups
    and cable fly's are very good for the outer pecs
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    Aug 06, 2008 12:56 AM GMT
    Just based on my experience, you should try some flat bench dumbbell flys; I've had good luck with those.
    Also throw in some dips; leaning forward to hit more chest than tri. I hope that make sense; I could demonstrate better than describe it.
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    Aug 06, 2008 1:41 AM GMT
    runningstud saidDiet is a large part of it--It doesn't help to lift weights if your diet is high fat. So cardio workouts combined with your lifting and a good diet are all necessary to get the defined look. Also, I do four different types of chest workouts to hit all areas of the pecs. Flat bench press, close-grip bench press, incline bench press, and decline bench press. Lat pulldowns and cable rows also help. good luck!


    They do? How so? (refering to bolded part)
  • Mako_Shark

    Posts: 222

    Aug 06, 2008 8:45 PM GMT
    Sounds like a few of you guys are getting good results from doing dips. I think I need to pay more attention to my form when performing the dips, by leaning forward as opposed to remaining perpendicular to the floor. I've also ramped up cardio slightly more than what I've normally been doing (it's like pulling teeth to get myself to do more cardio... ughhhhh)... thanks for the advice, I'll definitely implement a lot of your suggestions and keep track of the improvements!

    Also, what determines the shape of one's pecs? I love square-ish pecs on guys... but from my understanding, pec shape is determined more by genetics than by any specific chest excercises? Thoughts?...
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    Aug 11, 2008 6:20 AM GMT
    Magic marker.. it's magic! icon_biggrin.gif