chest help

warrior111 · 03-13-2008, 02:57 AM

ok my pectorial muscles look rounded right now, and im really looking to get them to that big square look to them. Also i have no muscle in between them. right in the middle of my sternum its just bone and also near my collar bone, so im looking to build up there to.

any advice on getting them square, and widening over the sternum and collar bone

thanks

**mabo** · 03-13-2008, 05:53 AM

You can't do much about about the shape of your pecs, you can't change where they attach. Best you can do is just make them larger.

**Kaboom** · 03-13-2008, 06:34 AM

Yep its got alot to do with genetics but you get them larger and Build your shoulders especially front delts and get them to tie in together it can still look massive.

**ZackKnight** · 03-13-2008, 11:51 PM

if you build your chest up and do some heavy pullovers you'll be a lot better off. You really can't help where the chest INSERTS but you can help what it looks like in other aspects.

**ZackKnight** · 03-13-2008, 11:54 PM

and there's not really an upper or lower pec (what i meant to say in my previous post, sorry for saying chest). There are exercises that can help you build the pec major and pec minor though. which there you could essentially say there are two muscles there, but its' debateable around this forum. Look at Markus Ruhl's chest. See how he has the split in the middle. He does a lot of incline and he used to do a lot of decline to even it out. Decline will help turn your nipples down like you want and put a lot of mass on ur chest, but just be careful where you lower the weight to. Some people do it on their xyphoid process and that's how powerlifters do it. It'll make you more powerful, but it won't give you the pecs of a bodybuilder that you're looking for. Just take all of that into consideration.

KM · 03-14-2008, 12:22 AM

Quote:

Originally Posted by warrior111

ok my pectorial muscles look rounded right now, and im really looking to get them to that big square look to them. Also i have no muscle in between them. right in the middle of my sternum its just bone and also near my collar bone, so im looking to build up there to.

any advice on getting them square, and widening over the sternum and collar bone

thanks

Cosign everyone else. Genetics determines the shape of the musculature. Focus on building the pectoral major/minors as well. Especially the pectoral major (clavical head 'upper chest') , for upper chest if that's what you're saying your problem is, the collar bone. Chest separation will be more clear as you continue building your pecs, there is no separate muscle in between.

Keep building your pecs, eventually you'll be satisfied.

warrior111 · 03-14-2008, 06:07 AM

Can i do like a whole week on traps delts and chest, then back to routine

**Kaboom** · 03-14-2008, 07:43 AM

thats called overtraining!

**Kaboom** · 03-14-2008, 07:44 AM

and pointless.What kinda gains you think you will see in a week?

the_invincible2000 · 03-22-2008, 02:23 PM

Quote:

Originally Posted by warrior111

Can i do like a whole week on traps delts and chest, then back to routine

kaboom is right ,its useless.

therock030488 · 03-22-2008, 11:07 PM

Building the chest, or most any muscle for that matter, just takes time, it don't happen in a week or a month. Just keeping working and it will get thicker and bigger, but like others said you can't do much about the shape of your chest, it's genetic.

monkeybiker · 03-23-2008, 03:37 PM

Quote:

Originally Posted by warrior111

Can i do like a whole week on traps delts and chest, then back to routine

If you feel your chest is your weak point you could focus on your benchpress.
By this I mean do your normal routine but your priority should be lifting more weight in the bench press. Do the other exercises but don't worry to much about making progress with them unless they become easy then increase the weights you lift.

I did a similar thing with squats to make my legs grow and it worked quite well.