Chest for tall guys

  • Posted by a hidden member.
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    Jul 27, 2016 12:12 AM GMT
    Chest is probably the hardest muscle group for me to build. I'm 6'3 220 and I'm in serious need of some tips to help me fill out properly.
  • Triggerman

    Posts: 528

    Jul 27, 2016 1:30 AM GMT
    Without knowing all your measurements, I am assuming you have long arms. Makes it hard to work chest deeply. It's levers and angles. I would still do bench, preferably decline with the bar all the way down to the chest and stopping just short of lockout at the top. But I would do more flye type single joint movements. Dumbbell flyes, cable crossovers, close-grip push-ups, dips with elbows out to the side. Take the shoulder (anterior deltoid) and tricep out of the movement. Either they are strong and doing all the work or they are weak and limiting how much you can bench press, ect. Also, learn the difference between pec major and pec minor. Pec major is the muscle you can see on top and brings the arms across the front of the torso. Pec Minor sits under pec major and pulls the shoulders forward and together. Most chest exercises hit major but by focusing on minor you build a muscle under the visible chest muscle and lift it up and out. Like a natural implant...lol.

    Hope that helps. Hard to give accurate advice here but I had the same problem and eventually fixed it. Best, Triggerman
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    Jul 27, 2016 1:42 PM GMT
    Triggerman said ....learn the difference between pec major and pec minor. Pec major is the muscle you can see on top and brings the arms across the front of the torso. Pec Minor sits under pec major and pulls the shoulders forward and together. Most chest exercises hit major but by focusing on minor you build a muscle under the visible chest muscle and lift it up and out. Like a natural implant...lol. Best, Triggerman


    This is great advice. What you can do is a little research into the muscles of the chest... and isolation exercises of those muscles. Testing yourself on those exercises should help you get an idea of where in your chest you have a deficit. Once you've got an idea of... " Okay, I seem to be strong here, but weak here" then you can move exercises to build the weak area. It'll take plenty of time.
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    Jul 27, 2016 7:34 PM GMT
    Calvinh88 saidChest is probably the hardest muscle group for me to build. I'm 6'3 220 and I'm in serious need of some tips to help me fill out properly.


    Contract the pecs and hold for a couple seconds at the top of press. Makes all the difference.
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    Jul 27, 2016 10:12 PM GMT
    Chest exercise recommendations are valid, but as someone who took 5 years to start developing pecs, I can attest that a wider chest area requires more muscle mass in order to achieve the same volume a narrower chest area would achieve with less mass. It's always tougher for tall guys. You work twice as hard to get half the results.
  • FitBlackCuddl...

    Posts: 803

    Jul 28, 2016 5:44 PM GMT
    Calvinh88 saidChest is probably the hardest muscle group for me to build. I'm 6'3 220 and I'm in serious need of some tips to help me fill out properly.


    I hear you, Calvin, for me, it's a bitch too. After puberty all I had was a "string bean body" complete with "chicken-chest". Benching is hell, so I fall back to the machines. Decline, incline and pec deck.

    My chest has firmness and a bit of definition now, but is still nothing to crow about. Must be failing Triggerman's Pec Minor test. icon_smile.gif