Even Chest Development

  • aroydee

    Posts: 15

    Jul 05, 2009 3:43 AM GMT
    First, thanks guys for all the advice so far -- you are helping this "mature" guy out a lot as I work harder and harder and look and feel better and better!

    Question about the chest/pecs:

    I notice that while my chest is responding well to my lifting routine, there is some uneven development going on .... it's like I need to get more development in the area around the collar bone ... towards the center... make sense?

    Anything I should add to my routine to hit that area? (I already do flat, incline and decline... but definitely more emphasis on the flat thus far...)

  • Posted by a hidden member.
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    Jul 05, 2009 1:38 PM GMT
    First of all I'm an amateur and not a trainer or bodybuilder like Chucky. You need to take my advice with a grain of salt.icon_smile.gif

    Inclines are recommended for building the upper chest. Declines are used for lower chest. The linked article lists several exercises for the upper chest.

    A recent article on RJ mentions that the Bench Press developes the center of the chest and the Dumbbell Fly Press developes the outer chest.
  • intruder

    Posts: 45

    Jul 16, 2009 4:27 AM GMT

    Consider upward/downward angles by using incline or decline benches. Pushing in a more "upward" direction will focus more on the collar bone area. As an experiment, lift a 20 or 30 pound weight with your hands together and stretched straight in front of you. You will notice that the higher you go, the more the upper part of your pecs "cleavage" flex. The angle your arms are at when the part you need to exercise is flexed, is the angle your arms need to be in when you do your presses to bulk up that part.

    Then keep your grip narrow. A wide grip will work the outer part of your pecs (near the armpit) and a narrow grip will work the central bits. It sounds like you've pretty much always been holding a wide grip.

    I'm still working on my chest too... but learned this from a fine looking chap with an amazing chest (I'm not too proud to ask hot guys how they got hot).

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    Jul 16, 2009 4:32 AM GMT
    Thanks, this was a good thread. Been wondering the same things.