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Thread: Narrow chest

  1. #1
    OT8268's Avatar
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    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
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    inc bench to get the upper chest, it will help it blend into your shoulders,

  3. #3
    OT8268's Avatar
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    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
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    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
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    I second that DevilsDeity.

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    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
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    forget the flyes. concentrate on the compound movements like bench, dips, inclines...

  8. #8
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    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
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    Stick with the basics for now....Flat and incline press....

  10. #10
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    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!

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