Chest growing to the side instead of outward

[Toenail Juice Z]

I have a small problem with pec training. My outer pecs are well developed but but I don't seem to have enough mass to push them outward. Could it be the grip I use. I always use a wide grip!

I start off with Bench presses for overall pec development. (mostly middle ofcourse)

Then incline presses for upper pecs, and the finish off with flyes for inner development.

However, my chest has a good shape, but most mass is on the sides, although I am constantly making improvements with poundages/strength. I have difficulty packing on mass in the mid/inner & upper. How important is the barbell grip. Should I start using a narrower grip?

Perhaps pressing with dumbells from now on would be better, since I have been only using dumbells for flyes for the last 6 months.

Need some opinions.

Thanks.

[SwoleCat]

I always use d-bells.

Whenever you grab a bar w/two hands, you are automatically locked into a movement.

~SC~

[Natty99]

I always use d-bells.

Whenever you grab a bar w/two hands, you are automatically locked into a movement.

~SC~

Always? Even for flat bench

[Toenail Juice Z]

Always? Even for flat bench

It's possible...You can get more of a contraction I reckon, but you can't load up a shitload of weight.

Bench presses with barbells help the ego I suppose.

[Fletch3138]

Swole, that is some good info. I definitely need to switch up my chest workout.

[SwoleCat]

Always? Even for flat bench

Especially w/flat bench.

Why do you think u see so many pec tears while benching.

All the pressure hits the pec/delt tie in for the most part and SNAP!

The purpose OF THE PECS are to bring the arms across the body, that does not happen w/a bench press. With d-bells u can bring them together at the top thus addressing more of the actual function of the pecs themselves while also being able to press.

~SC~

[heavyrotation92]

what if your chest has plenty of outward projection, but you want to make it wider, especially at the bottom and more full at the top?

[chinups]

I mostly use dumbells too. I use a press for a mix and thats it but mainly concentrate on dumbs

[Toenail Juice Z]

what if your chest has plenty of outward projection, but you want to make it wider, especially at the bottom and more full at the top?

That's the opposite of my question

I wanna know the difference between the grips on the barbell.

[Toenail Juice Z]

bump

[the hulkster]

Difference is the amount of stress placed on different points of the muscle, closer grip will obviously bring in more of the anterior deltoid and triceps into the movement, wider grip will activate wider on your chest and more the "armpit" area.

[Toenail Juice Z]

Difference is the amount of stress placed on different points of the muscle, closer grip will obviously bring in more of the anterior deltoid and triceps into the movement, wider grip will activate wider on your chest and more the "armpit" area.

Yes I know this. but doesn't a narrower grip also put more stress on the inner pics rather than than the outer?

[Warrior]

Call me a traditionalist but I don't get wrapped up in the idea that you are ever going to make any marked change in the shape of your chest - Mom and Dad played the biggest role here. IMHO, if you want better chest seperation (inner chest) put on more overall chest beef and lower the bodyfat... if you want more outer girth, focus on the lower, or pec major muscles, during training... if you want more shoulder tie in, train the upper, or pec minors, for new size. Answers normally lie between prioritizing the upper or lower pecs, adding more size or dropping more bodyfat...

[piepiezzz]

Toenail, A closer grip incline smith machine with help develop the inner upper pec(the muscle v right beneath your chin) Best inner pec developer I have used. I agree with dumbells too, but take a grip a little outside shoulder width an incline smiths, pop out the inner chest at the top of the movement, I think you will see an improvement.

I use to have the same issue back in my powerlifting days. Also sometimes do pec dec or crossovers BEFORE the incline smith

[boxingbean]

dumbells...stop wide grip..i got same problem but i like it! also focus more on incline wiht dumbells and decline

[Toenail Juice Z]

thanx bros.