Chest/Deadlifts

  • Posted by a hidden member.
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    Nov 12, 2013 6:33 PM GMT
    Hey guys,

    So I'd like to get more definition for my chest. I'm leagues away from what I use to be, buut I'd like to keep developing more and more. So I was wondering what you guys do that works great for a lower chest workout. I'd like to have it more defined so it pops out more haha

    Also any tips on how to dead lift? I want to do it for my upper glutes, but honestly I'm scared of doing it improperly since that would be terrible for my future self. So any tips or advice on the proper way to do it aka I have no idea what to do or what the proper form is. lol

    Thanks in advance fellas
  • Destinharbor

    Posts: 4435

    Nov 12, 2013 8:52 PM GMT
    If your gym has Hammerstrength equipment, use the incline, flat and decline machines. Do a normal set of 3 X 10 (I like increasing weight, not decreasing) and on each machine, when done with the three, turn sideways and do 2 or 3 sets one handed, then swing over and do it with the other hand. This works the extremity of the muscle. With your free hand, you can position it on the part of the muscle being worked and tell when you have just the right angle. I find the center cut is best worked by doing dips with about a 30 degree angle. Some like close handed presses but I've just never gotten the center burn from doing that, though I include it.

    Dead lifts really can be dangerous. Don't try them based on what someone says here. You need a trainer to watch you and make sure you're in the right position for long enough that you can feel it on your own.
  • in_this_corne...

    Posts: 704

    Nov 12, 2013 8:58 PM GMT
    Yes, it would be in your best interest to have a trainer show you how to dead lift. I see more guys just destroying themselves with wretched form dead lifts.

    You need proper leg, feet, back, ass, shoulder position at the start and good technique to the stand and controlled form back down...and don't forget the breathing.
  • Bunjamon

    Posts: 3161

    Nov 13, 2013 2:48 PM GMT
    If you absolutely cannot afford a trainer to show you deadlifts, there are some good Youtube videos. Scott Herman of Real World Brooklyn infamy has a series that goes over the basics (3-4 videos total). This one is on the setup:

  • Posted by a hidden member.
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    Nov 15, 2013 7:03 AM GMT
    Thank guys.

    Yeah after reading some articles online, I am pretty scared to do deadlifts on my own, so I think I will see if I can find someone to show me.

    Yeah I've been watching Scott's videos for other routines too. Thanks I'll definitely try to soak in as much info as possible before I go ahead and attempt to do even one rep
  • BigAlDevlin

    Posts: 140

    Jan 17, 2014 6:29 PM GMT
    The biggest and most important contributor for definition regardless of the body part is diet and cardio. Thats the only way to lower fat and water to low enough levels to show off striations. However if you want that full lower pec with great mass - look at arnold scwarzeneggers awesome! Than i would do decline bench first and foremost. As you want more shape and aesthetics go for higher reps (ie 10+ reps) instead of heavier weights which used to develop size and strength instead