Any tips for a harder, more defined chest and lower abs?

  • sexyswimmer96

    Posts: 14

    Feb 09, 2015 12:38 AM GMT
    I've been working out for a while, but more recently I've been focusing on just strength training and aesthetics. For chest days I usually mix it up between incline, decline, and flat bench presses, as well as cable crossovers and pec flys. I'm almost to my goal of where I want my pecs to be in terms of just size, but I want to get them somewhat harder and more defined. So, does anyone have any tips on certain exercises, changes, or workouts to help with this?

    Also, my upper abs are great right now, but I haven't been able to his the lower abs, and obliques as much. So, any tips on exercises or tweaks would be greatly appreciated. Thanks.
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    Feb 09, 2015 5:19 PM GMT
    Try using the Perfect Pushup device, two cylinders that you rotate as you do the pushup. You can buy them online. Do those for a while and your chest will likely get hard as a rock.
  • Destinharbor

    Posts: 4435

    Feb 09, 2015 6:09 PM GMT
    sexyswimmer96 saidI've been working out for a while, but more recently I've been focusing on just strength training and aesthetics. For chest days I usually mix it up between incline, decline, and flat bench presses, as well as cable crossovers and pec flys. I'm almost to my goal of where I want my pecs to be in terms of just size, but I want to get them somewhat harder and more defined. So, does anyone have any tips on certain exercises, changes, or workouts to help with this?

    Also, my upper abs are great right now, but I haven't been able to his the lower abs, and obliques as much. So, any tips on exercises or tweaks would be greatly appreciated. Thanks.

    Try adding a close grip press both flat and incline and also dips with about a 30% lean forward. That helps the "cleavage" line. I also use Hammerstrength incline, flat and decline and after the normal set, swing sideways and do one arm presses, then the other side. If you place your free hand on your pec, you can feel the muscle tension right at the edge and adjust your seating angle for maximum isolation.
  • davfit

    Posts: 309

    Feb 09, 2015 11:59 PM GMT
    try this..hang from bar .lift knees up bent..up even to waist and down.. this will do it .. careful watch for cramping.. don't over do..starting out..For chest pull down cable.. use small close grip bar ..down slowly up slowly do not lean back.. pull to chest. both of theses will show results quickly
  • jjguy05

    Posts: 459

    Feb 10, 2015 6:40 AM GMT
    sexyswimmer96 saidI've been working out for a while...


    You're only 18. What's "a while"?


    sexyswimmer96 said
    but more recently I've been focusing on just strength training and aesthetics. For chest days I usually mix it up between incline, decline, and flat bench presses, as well as cable crossovers and pec flys. I'm almost to my goal of where I want my pecs to be in terms of just size, but I want to get them somewhat harder and more defined. So, does anyone have any tips on certain exercises, changes, or workouts to help with this?


    You have low bodyfat, so definition isn't an issue for you. Your issue is size. You don't have it.

    If you're looking to grow, definition shouldn't be top priority. That doesn't mean get fat, but it's not your first priority.

    Also, at this very early stage that you're in, focus on getting stronger and bigger. As you get bigger, and you notice part of your chest is lagging (maybe the upper pec, maybe the lower), then you can focus more on shaping it.

    For the time being, everything you're doing is fine (assuming you're doing proper sets and reps, and eating). Do the heavy presses you've been doing, and throw in some isolation afterwards.