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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?

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

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!

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

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.

This is one problematic area for me if I don't keep up with my fat burning 3x a week for at least 30 minutes. If I stay on top of my game this area looks pretty well defined.

You might also want to focus on developing the area in order to have it pop out more. When you do this in addition to lowering your overall body fat you will have pectoralis minor muscles that will cast shade like awnings on a building. Okay maybe not that much.

A good exercise for this area are dips for chest. Not the dips where your body is perfectly perpendicular to the floor as this focuses mainly on traps. Arc your body and try your best to push your butt out and tuck your chin in. Imagine creating a concave arc with your body. This movement is very similar to the decline bench press which also develops the outer chest or pectoralis minor. But for some reason dips done as I've described really work the muscle well, much better in my opinion.

If you have higher levels of fat here in this area in contrast to the rest of your body you may have a form of gynocemastia. Which is feminine breast development in men. No amount of back breaking cardio/fat breaking will get rid of it completely. It will help but if this is the case then I would suggest talking to an endocrinologist.

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)

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?...

Mako_Shark said

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?...

GENETICS...you can only do so much with targeting either the pectoralis major or minor.

One guy once told me I have a chest very commonly seen in latin guys. He meant it as a compliment as he liked my chest but I don't remember why he said that.

I can bring up the upper or outer chest but the over all shape it eventually takes on is limited to genetics.

Magic marker.. it's magic!