[nmb1233]

i have a really hard time developing my outer pecs. my chest routine is never the same. i generally start with a barbell exercise mostly flat but i switch it up to incline about every other time or 2. then i move on to dumbells. incline db press. decline db press. then i go on to a pre exhaust with cables. crossovers. cross ups or cable high press. then it will be either pull overs or decline hammer strength maybe some flat db if i feel i didnt go heavy enough. then dips supersetted with pushups. now when i do dips i switch it every time either seating dips or on the dip rack leaning forward. i started incorperating dips where you rotate your hands with your thumbs facing back instead of forward wrists out with your feet in front. can anyone help? sorry for the long post

[nmb1233]

i forgot to mention i dont do all those exercises i choose one from each section except the dips and push ups i always do as a finisher my sets are generally 3-4 sets warm up of 15 rest is 8-10 8-10 6-8 and if i feel i should do more 6-8. i rest about a min between sets (im an ectomorph if you didnt notice)

[WorkoutGuru]

It seems like a solid workout bro. Try using wide grip on most of those exercises and you'll see results. Put your index fingers on the rings of the bar and that should be wide enough. This way, your pecs are more heavily recruited instead of your triceps and shoulders helping out.

[nmb1233]

ya i do my middle finger on the rings just cuz im tryin to be safe but still go wide.....most pec tears are from being wide right?

[illnino]

a suggestion would be dumbell flies and really focus on extreme stretching at the bottom of the movement and static holding it there. its more so the time under tension so challenge yourself to do partial movements at the lower end of the rep to keep tension on the pec. i find on dumbell flies in the stretched position that really gets you sore the next day

[Painislove]

I find that stretching in between sets takes away some of my strength but I really feel my muscles being recruited. try stretching and using the rest pause method at different points throughout your lift. also take a week of doing rest pause really controlled lifting with lighter weight...and stretch in between sets if this doesn't help you are sol.

[monkeybiker]

Just lift heavier weights and don't over complicate it.
Stick with one exercise and aim to get stronger at it. Changing you routine all the time is proberbly not helping you as your body has to keep relearning the exercise.

[ibanezman88]

the best way to isolate the outer chest is to go real wide on the flies and stretch as far back as you can slowly and carefully with a moderate to lighter weight.
and come up to where your arms are shoulder width and don't touch them.
works great

[Cricket_Fire]

How do you flex one part of your chest?

[picabloo]

flex one part? you lost me there lol

but yah pretty much everything has been said... use wide grip with a moderate weight, don't strain yourself. Umm go fairly deep when you're doing dumbell presses. And dumbell flies are great too.

[FronttaBackThickness]

not much 2 say besides priority train the wide grip barbell bench press. as in first in the routine. and then go to deep dumbbell presses and the flat flies with the static stretch hold and a finisher of choice and give it time. if nothing, damn, might be shitouttaluck.

[Cricket_Fire]

flex one part? you lost me there lol

haha I just mean I don't believe you can build one part of a muscle at a time. The muscles contracts as 1 unit does it not?

[ibanezman88]

i don't recommend wide-grip barbell bench press.
they can easily put too much stress on your rotators.

just do the wide flies. trust me they work!