How to get squarer pecs??

  • christastic

    Posts: 375

    Aug 10, 2013 7:31 AM GMT
    I'm doing my pec flys and push-ups and benching, and my pecs are getting thick, but not any wider. Bird-chested is the only way I can describe it. What am I doing wrong?
  • MikemikeMike

    Posts: 6932

    Aug 10, 2013 7:34 AM GMT
    At 20 you could have a super fast metabolism. You would need to up your cal/protein intake.
    You look like a young Rupert Everet-ever hear that?

    The shape of your pecs also has a genetic factor.icon_idea.gif
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    Aug 10, 2013 1:51 PM GMT
    MikemikeMike saidAt 20 you could have a super fast metabolism. You would need to up your cal/protein intake.
    You look like a young Rupert Everet-ever hear that?

    The shape of your pecs also has a genetic factor.icon_idea.gif


    I agree.. I was going to suggest genetics as well.
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    Aug 10, 2013 2:01 PM GMT
    Eat!
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    Aug 10, 2013 2:18 PM GMT
    Aristoshark said
    christastic saidI'm doing my pec flys and push-ups and benching, and my pecs are getting thick, but not any wider. Bird-chested is the only way I can describe it. What am I doing wrong?

    If you work to broaden your back and shoulders---lat pulldowns, for example, it will have the effect of widening your torso. Then you'll lose that "bird-chest" look. It won't happen overnight though.


    QFT. Your chest will be nothing until your ribcage expands.
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    Aug 10, 2013 3:13 PM GMT
    Become best friends with incline bench.
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    Aug 10, 2013 4:41 PM GMT
    turbobilly saidEat!


    This.
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    Aug 10, 2013 6:27 PM GMT
    Aristoshark said
    christastic saidI'm doing my pec flys and push-ups and benching, and my pecs are getting thick, but not any wider. Bird-chested is the only way I can describe it. What am I doing wrong?

    If you work to broaden your back and shoulders---lat pulldowns, for example, it will have the effect of widening your torso. Then you'll lose that "bird-chest" look. It won't happen overnight though.


    I think that's what happened to me, dammit I like lat pulldowns.
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    Aug 10, 2013 11:55 PM GMT
    dips
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    Aug 11, 2013 12:17 AM GMT
    It might be genetics. But trying inclined (dumbbell) bench press might help.
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    Aug 11, 2013 12:42 AM GMT
    ^ all of the above ^

    part genetics, part muscle mass development in your chest AND back, part fat storage and body composition.

    while lots of guys focus on only chest exercises (benches, fly) they forget to do incline and decline bench press, pull-ups, lats, rows, and back fly. think about opposing muscle groups - the muscles on the front and the back of the body which counter-balance each other. working them from all sides will eventually help expand your rib cage and give you the breadth that you're looking for,

    this can take years, and you're only 20 - you've got lots of growing left to do! take your time.



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    Aug 11, 2013 12:43 AM GMT
    Wide arm pushups
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    Aug 11, 2013 12:49 AM GMT
    Try doing dips with weight, 6 to 8 reps. Bend forward to use pecs more than arms. My pecs got wider after some months of doing dips
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    Aug 11, 2013 1:14 AM GMT
    I have a problem with my pecs too, but I'm not so much concerned with how wide they are as I am their thickness.

    I'm only 23 and soon be 24, so it could be that I simply haven't completely filled out, but I still am annoyed at the fact that they're as flat as they are.
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    Aug 11, 2013 3:04 AM GMT
    Phillips_73 saidI have a problem with my pecs too, but I'm not so much concerned with how wide they are as I am their thickness.

    I'm only 23 and soon be 24, so it could be that I simply haven't completely filled out, but I still am annoyed at the fact that they're as flat as they are.

    Maybe you should try push ups or weight lifting.
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    Aug 11, 2013 4:15 AM GMT
    Philibuster said
    Phillips_73 saidI have a problem with my pecs too, but I'm not so much concerned with how wide they are as I am their thickness.

    I'm only 23 and soon be 24, so it could be that I simply haven't completely filled out, but I still am annoyed at the fact that they're as flat as they are.

    Maybe you should try push ups or weight lifting.


    I do, but I guess just not often enough. I don't have a membership anywhere, so I've just been working out sporadically, and my results have been slow. With pushups, I have to modify them by leaving my knees on the floor, as I just don't have the arm strength. I do use free weights when I work out.

  • JBinSFO

    Posts: 90

    Sep 17, 2013 3:16 PM GMT
    I know what you mean about wanting squarer pecs. Very rare shape, but man, is it sexy. Mostly, pec shape is defined by genetics, I think. You can maximize whatever genetics you have by declines presses and underhanded standing cable flyes from the lower pullies. But you have to really focus on the part of the muscle. Even then, it's not so easy to modify the shape of the pecs.

    Good luck!!
  • Destinharbor

    Posts: 4433

    Sep 17, 2013 3:27 PM GMT
    I use the Hammerstrength machines as part of my chest day. Do your normal flat, incline, decline sets but after each one, turn about 45 degrees to one side and do a set of one arm presses with that arm, then shift to the other side and do it at 45 degrees. Do three sets of each. With your free hand, place it high on the pec on the inclines, to the side on the flat ones, and along the bottom on decline. If you get the angle right, you can feel the muscle fibers at the extremity working and that tells you you have the angle right. If not, adjust. And do dips with your chest at about a 30 degree angle to work the cleavage as well as pec dec and cable flys. This all puts more focus on the outside edges of the pecs.

    But back work is required as well as noted above.
  • christastic

    Posts: 375

    Sep 17, 2013 6:47 PM GMT
    Thanks guys. I've been doing one arm pec flys on the machine, (so that the arm crosses all the way to the other side w/o the other arm blocking it) and I can really feel the inner chest working. Cleavage development is somewhat noticeable over the last 2 months... but not sure if it may be due to other exercises as well
  • TheBizMan

    Posts: 4091

    Sep 18, 2013 2:01 AM GMT
    Bird chests unite!

  • JBinSFO

    Posts: 90

    Sep 18, 2013 2:11 AM GMT
    christastic saidThanks guys. I've been doing one arm pec flys on the machine, (so that the arm crosses all the way to the other side w/o the other arm blocking it) and I can really feel the inner chest working. Cleavage development is somewhat noticeable over the last 2 months... but not sure if it may be due to other exercises as well


    OK but if you want square pecs, as you state, you must do these also from below, not just from the side. That wast the "thrust" of my earlier post. I hope you get my "thrust".
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    Sep 18, 2013 2:22 AM GMT
    QFT. Your chest will be nothing until your ribcage expands.[/quote]

    Ribcage expansion looks like Dog Shit; its a thing of old and most people dont like Barrel shaped Torso's anymore - Hence why Fitness models focus on Aestetics is taking the forefront in the bodybuilding industry.
  • GQjock

    Posts: 11649

    Sep 21, 2013 5:06 PM GMT
    All these chest exercises and the advise on them is great
    But I have some good and bad news
    The good news is you can get the chest that you want
    But the bad news is you're gonna have to do some things that are gonna sound counter productive

    And that's eatmore calories
    A self professed bird chest and a man who calks himself slim is going to have to up the ante food wise to get more muscle mass
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    Sep 21, 2013 5:20 PM GMT
    Are guys boobs supposed to be square ? icon_confused.gif