Chest Building Question

[novastepp]

so you know that part of the pec maybe called the outer? closest to teh bicep if you put your arm to your chest. i dont know, anyway i have the least amount of definition there and i was wondering if there was an exercise i could incorporate into my chest day to target that area, i do flat BB bench, slight incline DB presses, weighted dips, and close grip bench (supersetted w/ pushups) on chest/tris day. so would anything else help with that area of the chest? see i just started bulking and i am around 8% BF now and i have the least amount of definition there. guess im just hoping there might be something i dont know about to help. plus im rambling now...

[TADOLFI]

Something I've tried that hits that area a little more for me.

Flat bench flyes and when I get to the top of the movement I turn the dumbell so that the palm of my hands are facing my knees, flex at full extension with the dumbells touching one another and hold it for a couple seconds.
I'll do this every third chest workout just to give my routine some variety.

Bump for more opinions...

[novastepp]

bump for any other opinions.......

[novastepp]

one last bump for any other opinions

[primetime1]

nova: i just read something at my gym about building a better chest and the article states that decline dumbbells is one of the best exercises for chest growth. i will try and obtain a copy tonight and post it on here for you to look at. i actually hit this up heavy this week for the 1st time and it defineltly blew my chest up like no other. and i think it helps with cuttin the bottom of the chest to upper abdomin. im goin to stick with these for the next few weeks so ill update you on how it goes.

[novastepp]

thanks a lot PrimeTime, i'll be looking for the article... maybe i'll incorporate a set or 2 in my chest routine and see how it goes, couldn't hurt!

[primetime1]

no probs at all bro.. ill try callin to speak with the trainers at my gym and see if they can fax it to me soon. i read this last week and didnt grab a copy... stupid me.. but im tellin you from how they felt on monday.. it was awsome..

[novastepp]

yeah, im gonna throw in a few sets of decline DB's at the end of my routine for a couple weeks, thanks again man...

[BeerBaron]

perhaps it's fat causing the lack of definition, that is a common area to store fat on your chest.

[novastepp]

i was thinking that too, but when i got my most recent physical i was 7.68% body fat, and i got pretty cut, so i don't know. but thank you for your opinion BeerBaron...

[primetime1]

nova, got that article today about chest exersises, i will post it up in here in a bit.. just gotta run out for a few..
ill have to type it out since i dont have a scanner to get it in here.

[lowstace]

cable cross over for out part i think are helpful

[Chookster]

flies flat and incline seem to hit it real good for me

[legobricks]

Standard flys on a machine, incline BB press, or i use the hammer strength, and seated chest press. I have pretty good size on the are of the chest you are talking about. And it is an area i have the least fat.

[primetime1]

Gain
Foolproof Pec Blasting
Build an impressive chest with this total program
By Dr. Clay Hyght

I doubt that I need to spend any time convincing you men of the importance of having a well-developed chest. You already know that a strong chest symbolizes power, both literally and figuratively. In today's society, where strength is admired and respected, a muscular chest places a man at or near the top of the proverbial pecking order, much like an expensive car. I don't know about you, but I'd opt for a great set of pecs over an expensive car any day.

Don't think for a minute that chest development and training is only applicable to men. When women train their chest muscles, especially the upper chest, it can make the area appear more symmetrical and even larger. It is a myth that if a woman trains her chest it will make her breasts smaller; only a drastic reduction in body fat will do that.

With that being said, I have laid out a program that is based on both science and in-the-trenches trial and error. If your chest could use some meat on it, this workout is sure to do it. If you really want to jump-start your chest training, perform the following workout every six to seven days for six consecutive workouts. At that point you will need to give your poor chest a breather by performing a less-intense, lower-volume workout for a couple of months before giving the program another run; otherwise over-training is sure to ensue.

Exercises:

Decline dumbbell presses
10-degree incline flyes supersetted with barbell presses (or push-ups)
Hyght flyes
Unilateral cable cross-overs

General Chest Training Tips

Avoid the most common mistake in chest training: allowing your chest to sag at the top of the movement. Your spine should stay slightly arched and your shoulder blades should not protract out to the sides. Pushing the bar or dumbbells too far and allowing your chest to sag and shoulders to come forward takes the stress off of the pecs and places it on the anterior deltoid.
In general, the concentric or "pushing" part of a repetition should take about one second while the eccentric or "resisting" part should take three to four seconds.
Avoid bouncing or overstretching at the bottom of the movements.
Don't lock your elbows out at the top of the movements. This is not only bad for the elbows but takes the tension off of the pecs, allowing them to rest.
Decline Dumbbell Presses
--------------------------------------------------------------------------------
EMG studies (which measure the activity of a muscle) show that the decline dumbbell press is the single most effective exercise for stimulating the primary muscle of the chest--the pectoralis major. This is thought to be due to the fact that shoulder muscle, specifically the anterior deltoid, is taken out of the movement, placing virtually all the load on the pecs. After one set I believe you'll agree to the effectiveness of this exercise.
Starting position
Begin by setting a bench to a declined angle between 15 and 30 degrees. Lie flat on your back on the bench with a dumbbell in each hand and your palms facing your feet. Your arms should essentially be straight up and down, which will put the dumbbells over your lower chest area.

Exercise
Begin the exercise by lowering the dumbbells down until you feel a comfortable stretch in your chest muscles. After reaching the bottom position, reverse the motion and press the dumbbells straight up until they are within a couple of inches of one another, focusing on the contraction of the chest muscles the entire way.

Sets and reps
After a warm-up set or two, perform three sets of between five and 10 reps.

10-Degree Incline Flyes supersetted with Barbell Bench Presses
--------------------------------------------------------------------------------
The combination of doing flyes immediately followed by bench presses is priceless in terms of building a stronger chest. Fatiguing the chest muscles with the flye movement ensures they are the weak link when you're performing the barbell bench press. Otherwise, the shoulders or triceps may ultimately be the weak link in this multi-joint movement, robbing the pecs of maximal stimulation and growth potential.
Starting position
Begin by setting a bench up with a slight incline, about 10 to15 degrees. Lie flat on your back with a dumbbell in each hand. Slide down far enough on the bench to ensure that the dumbbells don't bang into the weights on the barbell or the rack itself. (Make sure to have the barbell already loaded with the appropriate weight, which will be much less than you typically perform on the barbell bench press.)

Exercise
Slowly lowering the dumbbells out to the sides until you feel a good stretch in your chest. On the way down, it's natural to slightly bend your elbows (up to about 45 degrees) as you approach the bottom position. In the bottom position, the dumbbells will be approximately level with your chest, depending on your individual shoulder flexibility.

After completing as many reps as possible with the aid of a spotter, immediately lower the dumbbells and slide up the bench, positioning yourself under the barbell.

Starting position
Grasp the bar with a slightly wider than shoulder-width grip on the bar. Remove the barbell from the rack and begin with your arms straight up and down, placing the barbell over your upper chest. Typically, you'll place your feet flat on the ground for optimal stability.

Exercise
Lower the weight about two-thirds of the way down your sternum or breastbone. After lightly touching your sternum, push the barbell back to the starting position. If viewed from the side, you would notice that the path of the bar is not a straight line, due to the fact that you're starting with the bar at arms length over your upper chest and lowering it to your lower chest.

Sets and reps
After a light warm-up set of each, perform two supersets with a weight that enables you to complete between eight and 12 repetitions.

Hyght Flyes
--------------------------------------------------------------------------------
For lack of a better name, I call these Hyght Flyes, although I'm sure someone has done these at some point. I developed this exercise with one thing in mind: to stimulate the upper portion of the chest called the clavicular pectoralis, one of the most commonly underdeveloped muscles around.
Starting position
With a dumbbell in each hand and your palms facing forward, lie on a bench set to an incline of about 60 to 70 degrees.

Exercise
Begin the movement by raising the dumbbells up and slightly toward the center (toward one another). As you're executing the movement, rotate your arms in (palms down) slightly. In the finished position, your arms should be roughly perpendicular to your torso and the thumb side of the dumbbells should touch one another. After holding this final position and squeezing your upper chest for one full second, slowly return to the starting position.

Sets and reps
Perform three sets of 15 repetitions each.

Tips

Avoid using a weight that is too heavy. Doing so will take the precision out of the movement and place the stress on other muscles.
You'll notice that the path of the dumbbells essentially draws an upside-down V. This mimics the precise line of pull of the clavicular pectoralis.
Unilateral Cable Crossovers
--------------------------------------------------------------------------------
This last exercise ensures your chest will be fully fatigued by the end of this workout.
Starting position
Begin by setting a pulley in the appropriate position, about chest level for our purposes. After attaching a U-shaped handle to the cable, grasp the handle and position yourself about 12 inches forward of the pulley and a few inches more than arms length away to allow for a complete stretch.

Exercise
Begin by bringing the cable horizontally across your body until your pectoralis muscle is fully contracted. This point will be past the midline of your body, approximately in line with your opposite shoulder. After pausing for a second in the fully contracted position, slowly reverse the movement to the starting position.

Sets and reps
Perform 3 sets of 12 to 15 reps

[novastepp]

Kick ass bro, thanks.

[JAYROD]

that looks like a good program. i'll try it.

[primetime1]

no problem nova: hope it works well for you, ive done similar work outs for chest since ive read that all with lots of satisfaction cuz the pumps i got were sick and my chest feels solid and wide after doin them.