[GymRatPsycho]

Hey guys, so I've been training hard, and very constantly for about 3 months now. I have noticed huuugeee gains in every part of my body, especially my back. But I have one major problem.. My pecs need majorrr work. I have the size and the muscle in my pecs, but they need to fill in. I have flabby kinda pockets right under my pecs, and they just feel like theyre in need of muscle. I need some help with ideas of new exercices to fill them in and make me happy with them.

[justlift32]

What does your current chest workout look like?

[nicez3f]

hey man you have to realize its only been 3 months. two things this sport takes is hard work and patience. youre not goin to get huge overnight. just keep working hard and time will tell. as for your workout im not sure what u are doing so just give us an example of what youre doing and we can critique it and give you some other workouts so you can switch up your routine every several weeks.

[lazybber]

Give it time, its only been 3 months. It could be high body fat as well.

Post routine

[Painislove]

lower chest??? dips with elbows flared out focused on lower chest and don't go all the way up/partial reps. and mens health had a good exercise you take two ten pound weight plates and hold them together pushing them towards and away from your body at different angles. gives you a pump much like cable crossovers but does a little better job...at least from my exp. you can try some decline db bench as well...decline pushups and def. look into decreasing your bf. if you haven't already done so.

[GymRatPsycho]

Alright guys, thanks for the help. My current chest workout looks like this.

Flat Bench at 155lbs 3 x 10
Incline Bench at 115 3 x 10
DB Press at 50's in each hand 3 x 10
DB Flys at 40's in each hand 3 x 10

One more question, what else can I do other than eating right, cardio, and training, to decrease my body fat % ?? May seem like a stupid question but anything would help. I'll get some pictures up soon to show my physique soon for better judgement.

[Painislove]

take a fat burner.

[GymRatPsycho]

A fat burner as in Hydroxycut? Any others? I don't know if I really wanna be taking supplements to burn off the fat tho!? It seems like theres a way healthier way to lose it.

Also, what are some good exercices to work my top and lower chest? Because just by feel, my middle chest is quite big and has lots of mass.. Its kind of a wierd sight!? haha

[justlift32]

Top of your chest is all about incline presses. You may want to consider incorporating your incline barbell/dumbell presses first thing in your workout, so you can move the most weight and catch it up.

I usually alternate, for 6 weeks at a time. Ill start incline for 6 weeks then go back to flat, and so on.

[emkay237]

diet diet diet

[Painislove]

def try dumbell inclines at the start of your workout. in fact take a week of not doing any flat bench and work on diff. angles. this includes decline bench. i believe the tendon involved with decline and incline are the same so as to not overwork the tendon go heavy with incline one day and heavy on decline the other. concentration is key when stimulating your muscle fibers and make sure you don't go on an ego trip. if you feel your muscles working with 95 pounds on incline then so be it. also try the rest pause method.

[GymRatPsycho]

Ok so upper chest is all about the inclines.. It would make sense that lower chest is all about declines!? I need a way to fill in the bottom moreso than the top and middle. Thanks alot guys

[WorkoutGuru]

Painislove has pretty much said it all. However, I would throw in incline/decline flies. They work wonders, but make sure you don't go too low and hurt yourself. Always use the mind muscle technique and really focus on the muscle/part of the muscle you are trying to work on.