Results 1 to 10 of 10

Thread: Narrow chest

  1. #1
    OT8268's Avatar
    OT8268 is offline Associate Member
    Join Date
    Jan 2002
    Location
    NJ
    Posts
    383

    Narrow chest

    I have broad shoulders, and well built ones at that, with some good traps, but my chest whlie quite evident and noticable is not as wide as I want it, now I have started doing flies for the last 3 weeks, is there any other types of exercies I can do to increase the fullness of mychest. Any pointers on flies etc?
    I usually bring them all the way down and pause to get a good stretch before brining them up.

    My chest routine is this...
    Monday
    Towel Bench (reps depend on week, I am on BFS program, but it is power lifts, only once every 4 weeks do we do more than 5 reps ina set)
    Flies 3 X 10
    Dips 3X till failure

    Friday
    Full Bench (Reps follow the above)
    Flies 3X10
    Dips 3X till failure

  2. #2
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
    Join Date
    Feb 2002
    Location
    Pittsburgh
    Posts
    2,319
    inc bench to get the upper chest, it will help it blend into your shoulders,

  3. #3
    OT8268's Avatar
    OT8268 is offline Associate Member
    Join Date
    Jan 2002
    Location
    NJ
    Posts
    383
    Thanks now that I think about it and lookin the mirror, that is probably what I am lacking, thanks DD

  4. #4
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
    Join Date
    Feb 2002
    Location
    Pittsburgh
    Posts
    2,319
    i use dumbells cause bar bell inc bench hurts my shoulder

    and i like the squeeze when you bring the weights to the top and touch them togeather

  5. #5
    Mr. Trenton is offline Associate Member
    Join Date
    Jan 2002
    Location
    NJ
    Posts
    224
    I second that DevilsDeity.

  6. #6
    Neo's Avatar
    Neo
    Neo is offline Senior Member
    Join Date
    Mar 2002
    Location
    Boston, MA
    Posts
    1,290
    Try using the cable machine for chest flys. But use the lower cables. It will target a different part of your chest. Make sure to squeeze your chest on every rep.

    This is what i do for chest:

    flat bench-- 4 sets
    dumbell incline press -- 4 sets
    chest flys -- 4 sets
    decline bench -- 4 sets

    heavier weights w/lower reps....rip it up!!! Good luck! PM me if you have any questions!!!!

  7. #7
    Dr.Evil's Avatar
    Dr.Evil is offline Retired Moderator
    Join Date
    Sep 2001
    Location
    Secret Volcano Lair
    Posts
    2,228
    forget the flyes. concentrate on the compound movements like bench, dips, inclines...

  8. #8
    Nate_Dog's Avatar
    Nate_Dog is offline Member
    Join Date
    Dec 2001
    Location
    OZ
    Posts
    765

    AMEN!

    Dips are excellent... but also with good tech. Umm Good old flat bench. Incline will increase the strenth of your anterior delt. So that way you will be able to lift more on your flat bench!

    WHEN YOU BENCH - Adduct the shoulder blades(like you are holding a 50 dollar note between your shoulder blades), and depress them. Hence you will push out your chest. Think about what muscles you are using to do the exercise and focus on your chest!
    Last edited by Nate_Dog; 03-21-2002 at 08:06 AM.

  9. #9
    bex's Avatar
    bex
    bex is offline Banned
    Join Date
    Oct 2001
    Location
    england
    Posts
    1,380
    Stick with the basics for now....Flat and incline press....

  10. #10
    Jenna's Avatar
    Jenna is offline Female Member
    Join Date
    Oct 2001
    Location
    Houston TX
    Posts
    910
    Originally posted by DevilsDeity
    inc bench to get the upper chest, it will help it blend into your shoulders,
    I know I'm a girl - but I second that! I started going heavy on incline (6-8 reps) and I went from having NO chest seperation, to having noticeable seperation in my upper chest in just a few workouts!

    I would also include cable flyes really focusing on stretching that muscle out and pinching it together and holding it a sec each rep... heavy, heavy, heavy!

    <<<< JENNA >>>>

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •