READ THIS AND GIVE ADVICE OR I WILL BE KILLED IS THAT WHAT YOU WANT?

  • Posted by a hidden member.
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    Apr 29, 2010 1:53 PM GMT
    Is incline really as necessary as people say? I mean I know its for your upper chest but what if you dont really want a big upper chest? I never really liked the look of an overly large, puffy upper chest on a guy. Just a personal preference.Plus I do flat bench and also decline pushups so my upper chest does get worked. any advice would be great
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    Apr 29, 2010 2:40 PM GMT
    I tend to do more incline presses and dips, with just an occasional flat press...and that's because I want a bigger chest and arms to "fill the void" so my skin stays tight as the midsection gets smaller.

    In your case, it sounds like you'd be better off spending less time working on your chest, and more time building muscle where you want it. "Spot reducing" for fat loss is a myth; but "spot building" for muscle works great. icon_smile.gif
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    Apr 29, 2010 2:42 PM GMT
    Why stick to just two exercises? Mix it up between incline, flat, and decline; dumbbell, barbell, and cable; press and fly.
  • calibro

    Posts: 8888

    Apr 29, 2010 2:57 PM GMT
    they each work out different parts of the pec so it depends on your desired results
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    Apr 29, 2010 3:03 PM GMT
    paulflexes saidI tend to do more incline presses and dips, with just an occasional flat press...and that's because I want a bigger chest and arms to "fill the void" so my skin stays tight as the midsection gets smaller.


    I do want a bigger chest, just not a big upper chest,like I see on many guys. You know, like that super curved, roundish shape many guys have where there upper chest meets their anterior deltoids (shoulders).also, I workout at home so I cant really do dips. My chesr workout consists of flat bench, Flyes, various pushups, and the chest variation of pullovers. Will I at least develop an adequate overall chest with this routine, or will I end up looking ridiculous. MORE ADVICE PLEASE IM OBSESSIVE
  • PatrickD81

    Posts: 69

    Apr 29, 2010 3:36 PM GMT
    This is good advice actually. I've been looking for ways to build my chest up, as my upper abs are mostly muscle now, and tend to stick out, because my chest isn't filling out.

    So yeah, good advice.
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    Apr 29, 2010 3:37 PM GMT
    MunchingZombie saidWhy stick to just two exercises? Mix it up between incline, flat, and decline; dumbbell, barbell, and cable; press and fly.
    Actually I do mix it up depending on my routine. Right now I"ll be doing this routine for a couple more weeks, then change to something else. But I won't be doing any cable stuff...all my equipment is free weights. I gave my Bowflex away several years ago. LOL
  • Posted by a hidden member.
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    Apr 29, 2010 3:38 PM GMT
    Some people say that declines are a waste of time.... I rarely do those.
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    Apr 29, 2010 4:24 PM GMT
    I do different chest workouts to develop an overall physique. So the flat bench, incline, decline, and close grip flat bench are part of my total body workout. I spend alot of time on ab exercises and also do several sets of curls. I run 30 to 40 miles a week so I limit my leg routine to some moderate sets of squats.
  • Posted by a hidden member.
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    Apr 29, 2010 5:18 PM GMT
    I more strongly recommend incline dumbbell flyes (with a spotter) for upper chest.
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    Apr 29, 2010 6:15 PM GMT
    mickeytopogigio saidI more strongly recommend incline dumbbell flyes (with a spotter) for upper chest.



    why?
  • MileHighBoy

    Posts: 1

    Apr 29, 2010 6:30 PM GMT
    MunchingZombie saidWhy stick to just two exercises? Mix it up between incline, flat, and decline; dumbbell, barbell, and cable; press and fly.


    I TOTALLY AGREE. You've got a nice start, and don't need to worry about 'too much' mass for a long time. Do multiple exercises each chest day and mix up your routine big time every 3 weeks or so.

    In my opinion...YES, you def. need incline press (bench or dumbell) as part of your routine. Incline will utilize your traps as a secondary muscle group and building those up would be killer on your body.
  • Posted by a hidden member.
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    Apr 29, 2010 6:42 PM GMT
    I should add that im considerably bigger than my pics would lead you to believe, by about 25 pounds, theyre old pics. Also i was doing incline bench exclusively for about 2 months but couldn't seem to go heavier than 60 pound dumbbells , so is it okay to just switch back to flat for a couple months, especially if I keep doing incline flyes?
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    Apr 29, 2010 9:29 PM GMT
    Look at a muscular anatomy chart. Do you see muscles designated "upper chest?" Of course not. Inclines seem to be more effective for chest development as opposed to flat bench which involve more of the anterior deltoids. There's your pectoralis major, and pectoral minor. Flys will give you a better stretch, however, and, if the reps are above 8 and lower than about 20, bigger chest. Do a full range of motion, under full control. Do not use weights that you can't fully control.

    Go here:
    http://www.innerbody.com/image/musfov.html

    Note that there are a wealth of resources at your disposal to study this further.

    LOL. To avoid a "big upper chest" simply don't lift or eat properly. You'll have a sure fire plan for failure. I don't think you're in danger of getting too big of a chest at this time. At 6'0", and 160#, you're tiny, and there's ABSOLUTELY NO DANGER OF YOU BEING BIG AND PUFFY. ROFL. In fact, you look anorexic. LOL. Certainly, you can continue to do as you've been doing and things will mostly stay the same.

    Here's the standard weight chart for SEDENTARY men. Athletes will be considerably heavier.

    standard_weight_chart_for_men.jpg
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    Apr 29, 2010 11:09 PM GMT
    chuckystud said At 6'0", and 160#, you're tiny, and there's ABSOLUTELY NO DANGER OF YOU BEING BIG AND PUFFY. ROFL. In fact, you look anorexic. LOL.




    Do any of the rest of you think I look anorexic too? Not really how I want to lookicon_sad.gif Be honest though
  • Posted by a hidden member.
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    Apr 30, 2010 2:36 AM GMT
    You look good. Chucky suffers from body dysmorphia.
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    Apr 30, 2010 11:46 PM GMT
    naivenewbie said
    chuckystud said At 6'0", and 160#, you're tiny, and there's ABSOLUTELY NO DANGER OF YOU BEING BIG AND PUFFY. ROFL. In fact, you look anorexic. LOL.




    Do any of the rest of you think I look anorexic too? Not really how I want to lookicon_sad.gif Be honest though

    No dear you don't look anorexic, as Munchies said, Chucky and his "size issues" are all his own projection, he doesn't like being so short.

    You've a natural predisposition towards being lean, every body is different.

    If you want to build your chest take the advice of people in the threads, even chucky's but just ignore his little digs at you, he's useful once you stop paying attention to that.
  • MuscleComeBac...

    Posts: 2376

    May 01, 2010 12:27 AM GMT
    You have great symmetry, and a naturally balanced build for a pretty well trained ectomorphic frame. How you'll grow and develop with serious resistance training is based more on what is in front of you in the mirror, than on other men.

    For example, Chucky is a classic meso/endo, a combination of rounded short muscle bellies and broader, thicker frame with larger joints, in spite of his diminutive stature (which still is taller than me! LOL). In fact, many shorter men in the sport of bodybuilding tend to be more mesomorphic or endomorphic. Me, no. I'm a classic ecto who got fat and is now working my ass off to whip up something half-way decent. Thicker broader guys like linebackers, wrestlers, cage fighters, these guys typically tend toward meso as well.

    You, do not. So how to or why to train your upper chest (and yes, Chucky, get a grip, for forty plus years of bodybuilding, even people like Pearl and Mentzer have focused on the pectoralis major's upper and lower quadrants, with the two larger segments of the fan which scallop over at insertion creating a shelf, rather than the cleave distinguishing how the two lower bundles lay flatter toward the sternum, so stop giving the OP such grief... especially when you could be helpful, which I know you intend to be in spite of your spleen...yeesh! When you're shredded, your PM shows distinct separation - admirably - between the two quadrants....man!)

    A muscle is best shocked into having to adapt if it's stressed at all levels, and inclines as well as declines do make a difference in overall shape. YOU, OP, are not going to get a big shelf. Don't worry. Not as fast as you fear, and nor to the degree that you find unattractive, at least. You'd have to do some SERIOUS hard work to get that puff on your particular frame. You could, but only in time.

    So, the issue is not whether or not to do the particular movement, it's how to do it so that the range of motion is correct, thus giving you real benefit. Inclines and declines with dumbells allow you a deeper stretch, which forces you to engage the pec when exploding up long before you engage stabilizers (delts and tris) Ideally, to keep it nice and strict, a cambered olympic bar is particularly helpful in getting the most out of these exercises. But very few gyms have one. So dumbells are more likely to serve you.
    The other great benefit of doing them, properly, is that they make you stronger, which means your flat bench will increase (can't get bigger without getting stronger...naturally) and that is something you should VERY MUCH want.

    Do them. A muscle needs a full range of motion as well as targeting beyond the core movements. You'll be glad you did.

    And frankly, regardless, you have a terrific build. That's not sycophantish sympathetic flattery. I'm being honest. You're hot as is. No, you're not Chucky's type, but so very few if any of the men here are. It's a cross we bear.
  • JayDT

    Posts: 390

    May 01, 2010 12:31 AM GMT
    I think you have a great body and should keep doing whatever you are doing. I'd do ya.
  • Posted by a hidden member.
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    May 01, 2010 4:08 PM GMT
    JayDT saidI think you have a great body and should keep doing whatever you are doing. I'd do ya.



    Thanks man. Id do you too!
  • Posted by a hidden member.
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    May 01, 2010 4:22 PM GMT
    chuckystud said
    standard_weight_chart_for_men.jpg


    Damn.
    So I really am overweight. icon_sad.gif
  • Posted by a hidden member.
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    May 01, 2010 4:26 PM GMT
    MunchingZombie saidYou look good. Chucky suffers from body dysmorphia.


    This. And he projects his dysmorphia.
  • Posted by a hidden member.
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    May 01, 2010 4:29 PM GMT
    A1EX said
    Damn.
    So I really am overweight. icon_sad.gif


    I´m the same height as you, weigh the same and am borderline too thin (I now fit into my old 30 inch waist shorts for the first time in 8 years).... numbers don´t matter, body composition does.
  • Posted by a hidden member.
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    May 01, 2010 4:48 PM GMT
    A1EX said
    chuckystud said
    standard_weight_chart_for_men.jpg


    Damn.
    So I really am overweight. icon_sad.gif



    Youre not overweight man you look sexy. plus if a lot of your weight is muscle than you cant really go by that chart
  • Posted by a hidden member.
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    May 01, 2010 11:58 PM GMT
    A1EX said
    chuckystud said
    standard_weight_chart_for_men.jpg


    Damn.
    So I really am overweight. icon_sad.gif

    pffft please, I'm 6'2 with a large frame, if I was under 197 I'd look like I hadn't eaten in months, Charts are a stupid guideline, GUIDELINE... let me repeat that once more GUIDELINE!!!!!!!!!!! they aren't exacting and don't take into account every possible body variation!