The Perfect Pecs

  • vince_the_cyc...

    Posts: 126

    May 08, 2007 4:09 PM GMT
    Hey! I'm looking for some favorite chest exercises out there.

    I've been weightlifting seriously for the past 9 months or so, and I'm starting to see some great development.

    However my pecs seem to have a bit of a gap between 'em toward the bottom. What lifts are best to work the "inner pec", and help square 'em off a bit.

    Thanks!
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    May 08, 2007 9:39 PM GMT
    From your picture looks like that's just the way your pecs attach to your sternum. I know that's how mine are. My sternum is concave, my pecs will never meet in the middle at the bottom. Just keep workin' your chest, concentrating on the contraction at the top of your presses and flys. They'll fill out and define up just fine.
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    May 09, 2007 1:13 AM GMT
    Yeah that's how mine are too. Just keep working them out and they'll fill out. You'll always have the dreaded gap, but it's forgivable when your pecs get all big and bulky.
  • dreamer

    Posts: 91

    May 09, 2007 1:50 AM GMT
    what u need to do is some mass building exercises for the chest--start with heavy incline barbell presses to add mass to upper chest -- and cable crossovers as a finishing exercise-- bring out definition in the lower chest area also by doing dips.
  • PghPecs

    Posts: 7

    May 09, 2007 2:08 AM GMT
    To work the inner chest use a close hand grip on an incline press. Also, flyes are my favorite but instead of holding the dumb bells with palms facing in towards each other, hold them facing towards your lower body (like you are going to do a press). It really isolates the chest muscles. Also,perform flyes high (over your face), middle (over your chest) and low (over your stomach) to hit all areas of the chest. Otherwise, diet is probably just as important to bulk up. Eat lots of protein. Good luck!
  • vince_the_cyc...

    Posts: 126

    May 09, 2007 5:58 PM GMT
    Awesome, thanks for the tips.
  • MikemikeMike

    Posts: 6932

    May 11, 2007 4:29 AM GMT
    Same here Vince- told by my gym owner to do flys- also standing cable flys- set cables to grounfd level stand , bend knees slightly keep posture straight and without bending ur elbows too much bring the cable handgrips from ur waist (about a foot apart on each side of ur hip) then raise them up like u r handing a bowl to someone at colar bone level- good luck- I need to update my pics it does work!
    Good luck!

    Mike
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    May 11, 2007 3:06 PM GMT
    I don't know the textbook name for these but me and my workout partner call them Champagnes. They are called that because they develop that champagne glass shape between your pecs.

    Go light at first because you will be using muscles you've probably never used before and you don't want to drop the weights on your face!

    Grab two dumbbells and lie down on a bench with palms facing each other. You start with the dumbells touching each other on your chest (palms facing each other) and you then press the dumbells up untill the elbows are extended. Throughout the exercise the edges of the weight plates touch each other. It is very important to press the weights together hard throughout the movement. Take a short pause at the top of the lift. Remember to come back to the top of your CHEST...not your stomach.
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    May 14, 2007 2:55 PM GMT
    In looking at your picture, it looks as though most of you chest is coming along but that your pec delt tie ins need some work.

    Using and incline bench at 45 degrees, or LESS, do incline dumbbell flies at the end of your workout. Concentrate on form, and getting a full stretch of the affected muscle groups. For someone of your developed a 15,20, or 25 pound weight should be more than enough. Your rep range should be in the 8 to 25 area. Don't lift like a moron and fuck up your attachments by lifting in bad form. You should do the reps through a full range of motion. Towards the end of each set, do a stretch, which will help to lengthen my muscle and is good for the attachments. Longer muscles are bigger. NEVER STRETCH AT THE BEGINNING OF A WORKOUT UNLESS YOU ARE A HIGHLY SKILLED ATHLETE WHO STRETCHES DAILY. Always stretch a WARM muscle. Only an idiot stretch a cold muscle.

    Do NOT put the incline at more than 45 degrees. That will involve more anterior deltoids which you do not want.

    In order to avoid future should impingement, make sure you do reverse flies with dumbbells (working your posterior deltoids) with your back or shoulder day. So many times, I've seen folks lift like morons and over-develop their anterior deltoids, which causes their shoulders to roll forward and cause impingement. Don't do that. YOU MUST WORK YOUR BACK, AND POSTERIOR DELTOIDS, TO MAINTAIN BALANCE AND PREVENT SHOULDER PROBLEMS.
  • GQjock

    Posts: 11648

    May 19, 2007 11:38 AM GMT
    I don't think there are any perfect pec exercises out there...
    for inner pecs why don't you try flys but with each rep pull back all the way and then the next go only halfway and do that as one whole rep
    that will influence more the inner part which is what you were complaining about
    ... but what I've noticed over time is that there are a specific shape to most guy's pecs ... that's more individualistic than with any other muscles
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    Jun 26, 2007 4:09 PM GMT
    shouldn't a declined press help out with that? i began an aggressive workout program a few weeks ago, starting with 3 chest exercises twice a week and later added 2 more: press, incline press, decline press, flye and incline flye. 3 sets of 12, 10, and 8 reps using stacked free weights--when i'm on the last set using the most weight, i can barely finish all 8, but that's a good thing :) best wishes on your pectoral endeavors :)
  • cacti

    Posts: 273

    Jun 26, 2007 7:21 PM GMT
    Vince,
    First, I'd like to say that I love guy's chests with a good gap in the lower sternum. So don't be too self-conscious about something genetic like that cause I'm sure I'm not the only one. You can always develop your pecs which will make that area even better, but the way your muscles connect there will always be unique to your chest, which is a good thing!

    As far as 'squaring' them off, I think that is another genetic shape thing to some degree as well, but filling them out would probably give you a shape that you'd be very happy with too. Decline work is going to work that area for you(the lower pecs) and incline works the upper, which is also good to do. For your area of concern, try doing some dips... I always seem to get an incredible pump in my lower chest after a good few sets of really concentrating on squeezing the pecs and using them for most of the work.

    I used to hate my gap too, but when I get an awesome pump in my chest(esp lower) like that, I realize that this gap is starting to actually helping my chest look better now that it's starting to fill out! So use it to your advantage.. I think you'll be happy.


    Oh and chuckystud, I guess this makes me an idiot or a moron, but I had no idea you weren't supposed to stretch a cold muscle. I'm not saying I don't believe you, but I can't say I *feel* like an idiot considering phys ed classes way back in highschool always had us doing it that way... :P