[sirg]

i started working out two years ago just doing benchpress about twice a week. this year i was doing a full body program until i twisted my knee and im pissed because i loved how effective deadlifts were. I have a question regarding the shape of my pecs. somebody told me that you shouldnt worry about pec shape until you can bench a lot of weight but I have seen some large pecs that have the same "problem" as mine. as of now i can bench 145.

what im talking about is the bottom of the sternum having no muscle on it. if you make a line from your bellybutton straight up until you hit the ribcage, that is the spot im talking about. the lowest part of your pecs, in the center. Is there a specific workout that is better for targeting this area? When I do dips I really feel the burn in this area, and that is the only exercise where I notice that area feels like its getting hit. Any suggestions?

[mr_bhana]

The shape of your pecs are gentically determined, But to get you're lower pecs in shape i would do dips, Decline bench/Dumbbell Bench and Flyes

[sirg]

cool thanks

[Lil Rocky]

dont worry bout pushin super heavy weight man, heavy weight isnt going to shape your muscles...any thing you do to stimulate the muscle is going to change it. wide grip dips, low cable flyes, decline bench, and on the pec dec machine do flyes but raise the seat up a notch or two from normal and really squeeze the lower inner chest together

[Iron_Mercenary]

EAT MASS. THINK MASS. TRAIN MASS.

[Escobar187]

no offense but with a max of 145 your pecs probably arent even close to forming a 'shape' as you are talking about. Give it a few years. How old are you? In the beginning, just doing flat bench AND incline bench will be fine. Incline is very important for the shape of your chest. Focus on flat & incline barbell and dumbell

[XTRMMUSCLEMASS]

The shape of the your pec would stay the same as it is genetics. But it can get bigger and have a fuller and thicker look for sure if you train right and eat good.

what does your routine look like? give us more stats , and im not sure why you bench is at 145 after 2 years of benching? did u stick to your workout routine? or u just worked out for fun.
tnx

[airborne man]

it's all about genetics

[sirg]

Originally Posted by Iron_Mercenary

EAT MASS. THINK MASS. TRAIN MASS.

if i had nothing i needed to do ever i would love to have that type of lifestyle, it would be hard but fun and satisfying.

[sirg]

Originally Posted by XTRMMUSCLEMASS

The shape of the your pec would stay the same as it is genetics. But it can get bigger and have a fuller and thicker look for sure if you train right and eat good.

what does your routine look like? give us more stats , and im not sure why you bench is at 145 after 2 years of benching? did u stick to your workout routine? or u just worked out for fun.
tnx

I just turned 21 on april 4th. It wasn't really 2 straight years of benching. It was more like 2 semesters, then summer off then 1 semester of full body training then i tore my miniscus and this semester has only been upper body which kinda sucks.

For the first two semesters when I started benching I knew nothing about working out and just did it sort of randomly whenever the soreness wore off.

I took the summer off and then my third semester of college I began a whole body program plus began a gain. I would do Bench, Squat, Deadlift, Cable flies and Dips one day and then take a day off and do Pendalay Rows, Standing military press, Squats, lat pull downs and pull ups on the other workout day and take another day off and keep alternating. I ended up gaining 5 pounds over the semester. Then in the begining of my fourth semester I messed up my knee so I couldnt do leg work any more then lost my gf and was sort of depressed and didnt go to the gym for a about two months. Lately ive just been doing bench again. Ive been doing barbell presses and dips only.

Im thinking about adding cable flies again and also internal rotation exercise

[Escobar187]

you probably want to incorporate some flat and incline bench dumbell too. Stick with it.