Chest Help

[ChiSuave]

I also posted this in the Technique Forum, so I aplogize for those that see this more than once.

I have a problem developing the "meat" of my pecs. It seems like no matter what chest exercises I do, the upper outter part of my pec (near my armpit) develops and my front delts seem to do a large part of the work. Does anyone have any advice on how I can develop my chest to the point that it becomes elevated from my body. Right now, it seems like my chest is almost flush with the top of my abdomen and the only part that does stuck out is the upper outter portion. Currenty, I have stopped doing flat bench and concentrated on flyes using different angles, cable crossovers, and finish off with dips. I appreciate any advice, suggestions, and/or help that anyone could provide. Thank you.

[SwoleCat]

U want MEAT and you are doing flyes/cables as the staple of chest training.

The errors are staring you right in the face, as those don't build meat at all, they just make the meat you have more refined.

~SC~

[soccer#3]

why would u stop doin flat bench, thats a base exercise for the chest.

this is my chest routine.. flat bench, incline (heavy weights) after that i do flat bumbell then incline bumbell (i do these a wit more reps but still heavy) and finish off wit bumbell flies

[Natty99]

Best chest growth = Two or Three different presses, Flys, Then DB pullovers.

[ChiSuave]

why would u stop doin flat bench, thats a base exercise for the chest.

I'm trying to stay away from compound movements in which my delts and arms would overcompensate for my chest

[MartyMcFly]

Try doing a small degree of incline or decline. Or put a board or two on your chest to reduce how far you go down to take pressure off your delts.

[SwoleCat]

I'm trying to stay away from compound movements in which my delts and arms would overcompensate for my chest

That's totally ass-backwards.

Compound movements build mass, and that is exactly what you need.

If you have to pre-exhuast the pecs to work them effectively in your pressing movements, fine, but do the presses! If not, forget mass and meat, it ain't gonna happen.

~SC~

[FullMoonHowlingWolf]

Stick with compound movements, as they will build mass with the proper diet, rest, and supplements.

[TADOLFI]

Read some threads, or articles on the net, about Form on Chest exercises. My hunch is that you may not be doing something right in your form.

Some people also benefit from slowing down the exercise movement and actually tracking where they feel the muscle responding - if you can do that, it may identify a problem area.

I have found that if I squeeze my shoulder blades together while pressing I get a better chest workout rather than involving shoulders, delts, tris...etc.

[FullMoonHowlingWolf]

Read some threads, or articles on the net, about Form on Chest exercises. My hunch is that you may not be doing something right in your form.

Some people also benefit from slowing down the exercise movement and actually tracking where they feel the muscle responding - if you can do that, it may identify a problem area.

I have found that if I squeeze my shoulder blades together while pressing I get a better chest workout rather than involving shoulders, delts, tris...etc.

TADOLFI just made some excellent points that should help you ChiSuave, as well as many other people. Also, concentrating on the muscle group you are working is very important.