Genetics.....Chest....Help? *pics*

Mr Moley · 03-05-2009, 05:17 PM

My chest seems to curve out very early and i was wondering what i would do to make it more square and fuller around the center...or is there nothing i can do and it's just genetics?

dieseld · 03-05-2009, 05:32 PM

im not sure about your goals, but when you gain size it should begin to fill in, at least somewhat id think..shape of a certain muscle is genetics, development of THAT muscle is also genetics..hard to tell exactly how it will develop later

Mr Moley · 03-05-2009, 06:03 PM

Yeh im trying to gain alot of size. I'm currently on a bulk and getting bigger daily :) But yeh it's always been a little thing of mine that my chest is quite rounded at the bottom and not squared out to give me that mass look.

Mr Moley · 03-07-2009, 11:47 AM

Noone else?

**chrispghmuscle** · 03-07-2009, 12:04 PM

It's too early to tell.. You need to train your chest more.. The more mass you add to it the more it will fill in..

Mr Moley · 03-07-2009, 12:57 PM

I train my chest very hard and it grows very well. I'm only 16 so hopefully it will fill out in the coming years and ill be a MASS MONSTER XD.

Thanks again for the reply chris. I'll just wait and see what it does.

Any good exercises to hit the middle though?

**chrispghmuscle** · 03-07-2009, 01:10 PM

Quote:

Originally Posted by Mr Moley

I train my chest very hard and it grows very well. I'm only 16 so hopefully it will fill out in the coming years and ill be a MASS MONSTER XD.

Thanks again for the reply chris. I'll just wait and see what it does.

Any good exercises to hit the middle though?

Well these are your years when your body will grow like crazy.. Between 15 and 22.. So train like a beast.. Eat, rest and recover..

Mr Moley · 03-07-2009, 03:44 PM

I am doing so, don't worry about that haha.

**Moro** · 03-07-2009, 04:35 PM

Just keep filling it out bro take a pic in 3 months then see if theres a difference

RAGEN2008 · 03-07-2009, 05:08 PM

Just make sure you hit all angles. Declines, flat and inclines and throw in some flys and cable cross overs. Just keep at it and make sure to post up a routine and your diet so the guys can help tune you into the right direction.

Eating good and working out on a good routine and you'll be on the way to your new body before you realize it.

Grambo · 03-07-2009, 05:15 PM

Flys are great for chest because really the Pec Major's main movement is Adduction and I have felt my chest blow up on Heavy flys and DB incline presses.

RAGEN2008 · 03-07-2009, 05:17 PM

Yeah flys and inclines are my two favorite chest exercises as well. Especially on the peckdeck machine or fly machine where you keep the rest periods down, I get serious pumps that way.

Mr Moley · 03-07-2009, 06:52 PM

Yeh i already push heavy DB inclines and flys. I love those 2. I'll just keep at it.

adeutch · 03-07-2009, 07:40 PM

Also, it appears that someone drew breasts on your chest using a Sharpee. That should come off with a little soap and water and some scrubbing. That's what happens when you pass out at a party.

Seriously though, I don't think you should be concerned. Just focus on gaining size and strength. I think if you keep lifting your entire chest will respond accordingly.

Mr Moley · 03-07-2009, 07:56 PM

haha thanks man. Much appreciated.

Comerz · 03-08-2009, 10:49 AM

jus adding my 2 sense in here-

Dumbell over barbell for more muscle growth IMO due to more ROM and stretch of the fibers.

Also when you do a dumbell press, when you push the dumbells to the top, squeeze your chest in together, this rips it even more.

Also after a couple sets stretch your chest to rip the fibers more.

Hope this helps bro

Mr Moley · 03-08-2009, 10:51 AM

Ive always used dumbells. I actually have probably done about 20 REPS with a bar in my entire life. My gym does not have bars or anything just a rack of good dumbells so ive always used them. I will concentrate more on the squeeze also. Thanks man.

GeorgeT · 03-08-2009, 12:47 PM

i had the same problem but its not as bad anymore, it filled out as i got stronger so HEAVY BENCH PRESS MY FRIEND. in your case just do heavy flat, heavy decline and some cable crossovers, make sure u squeeze at the end of the movement it'll really help fill that area out fast.

Mr Moley · 03-08-2009, 02:57 PM

awsome thanks.

picabloo · 03-09-2009, 01:38 AM

waaaayy to early to tell bud, give yourself a few more years and train hard. Your chest has tons of developing and filling in to do.

Mr Moley · 03-09-2009, 05:13 PM

ok cheers.

I hit my chest SUPER hard today and it felt ammazing :)

**qqqwww** · 03-13-2009, 06:40 PM

what do u usually exercise for chest ??
and how many sets each and how many reps ??

Mr Moley · 03-13-2009, 06:54 PM

I usually start off with some heavy pressing with dumbbells.

Ill do 40kg x 4
37.5 x 6
35 x 8

Then ill do some flyes
12.5kg x 18
15kg x 16
17.5kg x 14

Maybe some cable crossovers then

22.5kg each side for around 16 reps 3 sets

Then i like to do dumbell pullovers

22.5kg - 12
25kg - 10
27.5kg - 8

The bench varies from incline to decline and flat each week.

Maybe one or 2 more exercises.

**qqqwww** · 03-13-2009, 09:34 PM

ok ... ill teach you some tips ..

Bench press -
(2 light weight warming up sets -12-20 reps)
then 3-5 sets , 8-12 reps

Incline bench press
3-5 sets | 8-12 reps

Dumbbell flys
3-4 sets | 8-12 reps

Decline bench press
3-4 sets | 8-12 reps

Cable cross over
3-5 sets medium weight | 12-15 reps

***if you went too heavy and cant do completely 8 reps by your self, DONT DO IT, or you can just let someone helps you with it***

**Kaboom** · 03-13-2009, 10:08 PM

Wow thats nice to see.A pro that admits to doing declines lol.Lots of people say they are a waste of time.

Jessethebody · 03-13-2009, 10:15 PM

Quote:

Originally Posted by Kaboom

Wow thats nice to see.A pro that admits to doing declines lol.Lots of people say they are a waste of time.

I was thinking the same thing i personally love declines!

GeorgeT · 03-13-2009, 11:54 PM

Quote:

Originally Posted by jessethebody

I was thinking the same thing i personally love declines!

same here, i love going heavy 3x2's on them they really helped my flat bench jump up in weight!

Mr Moley · 03-14-2009, 06:44 AM

Quote:

Originally Posted by qqqwww

ok ... ill teach you some tips ..

Bench press -
(2 light weight warming up sets -12-20 reps)
then 3-5 sets , 8-12 reps

Incline bench press
3-5 sets | 8-12 reps

Dumbbell flys
3-4 sets | 8-12 reps

Decline bench press
3-4 sets | 8-12 reps

Cable cross over
3-5 sets medium weight | 12-15 reps

***if you went too heavy and cant do completely 8 reps by your self, DONT DO IT, or you can just let someone helps you with it***

Ill try this on monday :) Thanks alot man.

Tdubs88 · 03-14-2009, 06:49 AM

yah there is some good advise givin...main thing for me is...dont over due your self with the weight..alot of people these days just stack it but there form looks like a guy with Parkinson's..keep at a weight you can do full sets with alone...getting a spot on the last rep is fine...posture means alot when it comes to lifting...great form can take you farther then heavy lifting with bad form..good luck

**qqqwww** · 03-14-2009, 07:12 AM

or instead of doing decline bench press u can also do the dips ..