getting that cleavage in the upper chest

  • christastic

    Posts: 376

    Feb 11, 2013 4:30 AM GMT
    I've been working out for about 5 months and noticing growth in my pecs, but it seems to be all mass and no definition... "bird chested" might be a way to describe it.

    Meanwhile I have friends who don't work out, and when they wear V-neck shirts I can see the "cleavage", which is pretty sexy imo. Like in the below pic, the guy's got no mass, tho somehow he's got the striated cleavage! No fair!

    4fpmdxwdgd0omkeiit53ppcu1246336033.2.jpg

    What workouts should I be focusing on?
  • AMoonHawk

    Posts: 11406

    Feb 11, 2013 4:36 AM GMT
    These ... butterfly exercise
    Butterfly-Machine-Fly.png

    And these ... decline bench press

    03declinesmithpress1.jpg

    239.Decline-Bench-Press-1-600x600.jpg

    But as you get older you will want to stop doing the decline bench press because it can build your chest too much and make you look out of proportion.
  • christastic

    Posts: 376

    Feb 11, 2013 7:32 AM GMT
    That's interesting, because others told me to do the exact opposite - incline bench presses to work the middle chest muscles!

    I just realized I posted in the wrong section, so maybe a mod can fix this?
  • Posted by a hidden member.
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    Feb 11, 2013 7:41 AM GMT
    just inject some synthol into your man titties

    synthol-idiot-o.gif
  • Posted by a hidden member.
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    Feb 11, 2013 7:49 PM GMT
    Nabisco saidjust inject some synthol into your man titties

    Shame on you. This is a serious forum and the boy deserves a serious answer.

    33ufm9g.jpg
  • Posted by a hidden member.
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    Feb 11, 2013 7:51 PM GMT
    eagermuscle said
    Nabisco saidjust inject some synthol into your man titties

    Shame on you. This is a serious forum and the boy deserves a serious answer.

    33ufm9g.jpg


    I'm dying lol
  • Posted by a hidden member.
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    Feb 11, 2013 7:53 PM GMT
    lonesomepidgeon said Like in the below pic, the guy's got no mass, tho somehow he's got the striated cleavage! No fair!

    4fpmdxwdgd0omkeiit53ppcu1246336033.2.jpg



    Those "striations" are bones...
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    Feb 11, 2013 8:02 PM GMT
    like the first guy mentioned, the fly or pec deck. one thing you need make sure the height that you are, you will want to lower it that sat the upper inner pecs do most of the work.

    other things that I do that work out my upper chest which in turn give me cleavage.

    a reverse grib bench press. you want to go light on the weight. bring the bar down slowly to about just below your nips. this is an exercise where you will really feel the top shelf swell.

    the close grip bench press is also good for the upper chest, but not as good as the reverse grip

    another one that I like is a vertical cable cross-over. similar to the normal one, except you want to take the cables to the top, stand a half of step back from being in line with the cables, as you come down you can either do the cross-over or you can come down and touch your palms together. When you are at the point, you will want to squeeze your chest. you should feel the entire inside of your pecs rip.

    also the incline dumbell press, incline dumbell fly and inverted push ups are good for the upper chest.

    now as long as you concentrate on muscle isolation, squeezing them on the apex and using the proper muscle building weights/reps, you will get full cleavage.


    as someone who was once in your position, these things worked for me. hopefully you will find something that works for you. Doing the work but not seeing the results you want can be disheartening, but keep with. Things will come in time.

    great job and good luck.
  • MadeinMich

    Posts: 1624

    Feb 11, 2013 8:03 PM GMT
    You can try to work for it I suppose, but I've always been told chest cavities are genetic.
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    Feb 11, 2013 8:16 PM GMT
    Strangely enuf core work defines the chest . That is why you see guys with nice definition without big pecs.
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    Feb 11, 2013 8:38 PM GMT
    By coincidence, today I got to that part of the 12-week S&L program where you do alternating dumbbell flys (after pre-exhausting). Wow, you really feel it right down there in the cleavage. Moreso than regular flys. But yeah, you can get size without sharp definition unless you also get really lean.
  • Posted by a hidden member.
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    Feb 12, 2013 12:08 AM GMT
    Its all about what your eating...... you can workout until your blue in the face and your not going to see the results you want unless your nutrition matches.
    I can totally relate as i also found it really hard to gain muscle....
    watch this video... it should help a little

    http://www.youtube.com/watch?v=zmhoUvaw37w
  • Posted by a hidden member.
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    Feb 12, 2013 1:02 AM GMT
    It's all genetics and how developed your chest is, some people it takes years to get, some people have it naturally.
  • ignaceqbc

    Posts: 204

    Feb 12, 2013 5:09 AM GMT
    lonesomepidgeon saidI've been working out for about 5 months and noticing growth in my pecs, but it seems to be all mass and no definition... "bird chested" might be a way to describe it.

    Meanwhile I have friends who don't work out, and when they wear V-neck shirts I can see the "cleavage", which is pretty sexy imo. Like in the below pic, the guy's got no mass, tho somehow he's got the striated cleavage! No fair!

    4fpmdxwdgd0omkeiit53ppcu1246336033.2.jpg

    What workouts should I be focusing on?

    i will say...concentrate more to the arm...biceps triceps and lower arms.
  • ignaceqbc

    Posts: 204

    Feb 12, 2013 5:11 AM GMT
    turbobilly said
    lonesomepidgeon said Like in the below pic, the guy's got no mass, tho somehow he's got the striated cleavage! No fair!

    4fpmdxwdgd0omkeiit53ppcu1246336033.2.jpg



    Those "striations" are bones...


    BOLD TEXT GOES HERE take weight gainer, it will help you trust me BOLD TEXT GOES HERE
  • ignaceqbc

    Posts: 204

    Feb 12, 2013 5:13 AM GMT
    lonesomepidgeon saidI've been working out for about 5 months and noticing growth in my pecs, but it seems to be all mass and no definition... "bird chested" might be a way to describe it.

    Meanwhile I have friends who don't work out, and when they wear V-neck shirts I can see the "cleavage", which is pretty sexy imo. Like in the below pic, the guy's got no mass, tho somehow he's got the striated cleavage! No fair!
    some times people were born with a mass of muscles..dont worry with a good exercise you will got it.
    4fpmdxwdgd0omkeiit53ppcu1246336033.2.jpg

    What workouts should I be focusing on?
  • cmatador

    Posts: 38

    Feb 12, 2013 5:22 AM GMT
    Use cables at high, medium and low. Chest bench presses with incline, flat and decline to get a uniform result.
  • 2theTEE

    Posts: 637

    Feb 12, 2013 5:37 AM GMT
    Nabisco saidjust inject some synthol into your man titties

    synthol-idiot-o.gif



    Game of darts, anyone?
  • 2theTEE

    Posts: 637

    Feb 12, 2013 5:43 AM GMT
    cmatador saidUse cables at high, medium and low. Chest bench presses with incline, flat and decline to get a uniform result.


    ^ This. Also, do incline pushups until failure to finish off your chest routine.
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    Feb 12, 2013 5:46 AM GMT
    _2theTEE said
    Nabisco saidjust inject some synthol into your man titties

    synthol-idiot-o.gif



    Game of darts, anyone?


    1184.gif
  • Posted by a hidden member.
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    Feb 12, 2013 5:46 AM GMT
    Regarding the guy in the pic that you're jealous of: a skinny guy with abs is like a fat chick with boobs - it doesn't count.
  • calibro

    Posts: 8888

    Feb 12, 2013 5:47 AM GMT
    i think there was an episode of drag race on this very issue
  • HottJoe

    Posts: 21366

    Feb 12, 2013 5:52 AM GMT
    Wonder bra
  • christastic

    Posts: 376

    Feb 14, 2013 3:34 AM GMT
    _2theTEE said
    cmatador saidUse cables at high, medium and low. Chest bench presses with incline, flat and decline to get a uniform result.


    ^ This. Also, do incline pushups until failure to finish off your chest routine.


    Say I want to focus on upper chest... that would be the incline pushups/decline bench presses, right? As opposed to incline bench presses?

    Thanks everyone else who gave productive feedback!
  • Posted by a hidden member.
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    Feb 14, 2013 3:37 AM GMT
    I would just advise to add variation to your chest workouts.
    As shown here.

    gladiatorChest.jpg