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Thread: Outer pecs
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01-02-2007, 07:56 PM #1Junior Member
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Outer pecs
What exercises do you believe are best for developing the outer pecs?
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01-04-2007, 07:51 PM #2Junior Member
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Anybody?
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01-04-2007, 08:00 PM #3RETIRED VET
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I think wide grip bench presses are excellent for the outer chest as well as flys with a deep stretch and pause at the bottom...
CD
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01-04-2007, 09:17 PM #4
Flys, weighted dips, wide grip (anypress)
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01-04-2007, 09:25 PM #5
Any type of wide grip bench (barbell or machine). Wide DB or machine flyes.
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01-04-2007, 09:52 PM #6Junior Member
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Thanks for your input!
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01-04-2007, 10:04 PM #7
You can not target one area of the chest, so forget about shaping that muscle. Your best bet is to do full ROM.
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01-05-2007, 10:18 AM #8
wide grip with pause at bottom & top...slowly... I find the pause at the full bottom will stretch & then the power u need to have after the pause will stimulate some fibers that wouldnt be otherwise.
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01-05-2007, 03:25 PM #9RETIRED VET
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You can not target one area of the chest, so forget about shaping that muscle. Your best bet is to do full ROM.
example incline bench hits upper chest more so than flat bench...
CD
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01-05-2007, 03:46 PM #10Originally Posted by CaptainDominate
By the way have you ever looked at an Anatomy chart of insertions and origins? Or studied how muscle contraction works?Last edited by Jason865; 01-05-2007 at 03:52 PM.
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01-05-2007, 03:57 PM #11RETIRED VET
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The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results.
IEMG max motor-unit activation
Exercise/% EMG Muscle Stimulation
Pectoralis major:
Decline dumbbell bench press - 93
Decline bench press (Olympic bar) - 89
Push-ups between benches - 88
Flat dumbbell bench press - 87
Flat bench press (Olympic bar) - 85
Flat dumbbell flys - 84
CD
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01-05-2007, 05:25 PM #12Originally Posted by CaptainDominate
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01-05-2007, 05:36 PM #13RETIRED VET
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Im not talking about "muscle shaping" im talking about prioritizing certain areas of a muscle...this is basic knowledge i would think, i cant imagine youd get very far not accepting this fact..
CD
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01-05-2007, 05:56 PM #14Originally Posted by CaptainDominate
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01-05-2007, 05:59 PM #15RETIRED VET
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Nope it is a muscle and fitness BS myth, no educated person would even consider what you are saying. You have a ton of reading to do.
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01-05-2007, 06:23 PM #16Originally Posted by CaptainDominate
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01-05-2007, 06:25 PM #17RETIRED VET
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You have 0 education in this area so I wiill just let your silly comments fade away.
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01-05-2007, 06:31 PM #18
I agree to a point that alot of the upper, inner,outer,lower pec stuff is a myth. Genetics play a HUGE part in the shape and size of a individuals muscles. I believe it is also common knowledge that if you had one exercise for chest to do, only one, it would be best to do Decline presses ( probably with dumbbells to bring the arms in closer at the concentric point).
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01-05-2007, 06:32 PM #19
What area?
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01-05-2007, 06:35 PM #20RETIRED VET
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Any area? pick a muscle group...if you cant target areas--like you said, then why do different angles at all?
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01-05-2007, 07:00 PM #21Originally Posted by CaptainDominate
Lats....Rows
Traps...deads or shrugs
Quads....ATG squat
Variety is the spice of life.....why take a reat from lifting? why not always do the same reps? why not do the same sets? Why mix up volume and intensity??Last edited by Jason865; 01-05-2007 at 07:02 PM.
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01-05-2007, 07:36 PM #22RETIRED VET
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As predicted, you have no beneficial knowledge on training to pass on...dont bother replying im unsubscribed.
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01-05-2007, 07:46 PM #23
It is both well known and widely accepted that you can target upper lower and mid pecs with incline decline and flat bench, this is largely to the way the pec muscle origin points are placed on the sternum the higher up the sternum the greater the angle needed to stimulate them and vise versa with the lower insertion points, the uppermost pec inserts into the clavical rather than the humerous which requires a slightly less than upright incline to stimulate it. I have learned this both from research and practical experimentation on myself.
However, I am not such a believer in inner and outer pec targeting. personaly I feel you should take the joints through the fullest range of movement possible and it is that which will develop the full shape of a muscle, with flys for example there is a lot of resistance in the extended position at the start of the movement (less fillament overlap) and a lot less resistance at the top (greater fillament overlap) where the muscle would normaly be stronger. IMO the strain will still be evenly distributed accross the muscle. However most manuals will still say that flys are THE outer pec exercise but I noticed no outer pec benefit when experimenting on myself with this exercise.
Dont flame eachother guys a couple of members got suspended today for just that.
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01-05-2007, 08:09 PM #24
When I want to develop any special area, I take the first step approach.
What is the first step approach you ask?
The first step is walking in to the gym.
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01-05-2007, 08:31 PM #25
It is not widely accepted and I am still waiting to see any scientific data. To be honest I am amazed anybody on this site believes this old myth.
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01-06-2007, 04:48 AM #26Anabolic Member
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Originally Posted by CaptainDominate
I completly agree to. A good way to monitor this is where you feel most sorness the next day, (as well as which part grows most.)
Ive tried a full chest workout with only inclines, sorness the next few days will only go from the middle Pec area and all the way up to the chest-shoulder tie in.
When adding in declines, I feel the sorness around the whole lower Pec area, center and outer.
Imo chest is more dependent on angels than any other muscle group, exept back maybe...
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01-06-2007, 06:05 AM #27Originally Posted by Jason865
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01-06-2007, 02:29 PM #28Originally Posted by Jason865
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01-06-2007, 02:41 PM #29
Tell me how you contract only one part of a muscle with only one insertion and origin???
I rest my case, in all seriousness some of you guys need to put down the muscle and fitness and pick up a book on Human Kinetics.
Start by reading basic Anatomy and Physiology, then some works by Michael Boyle.
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01-06-2007, 02:55 PM #30Originally Posted by Jason865
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01-06-2007, 03:03 PM #31Originally Posted by beuleux
Look up insertions, Actions and origins, then look up the Pectoralis major. Ok now look up how muscles contract.
Plaese do not give out non scietific opinions and act like you have taken any college Anatomy & Phiolosigly and/or Kiensiologly...it just makes you look bad and it misleads new people.
Last edited by Jason865; 01-06-2007 at 03:07 PM.
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01-06-2007, 03:08 PM #32
You are unbelievable...Im joining the good captain and unsubscribing
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01-06-2007, 03:15 PM #33Originally Posted by beuleux
http://www.rad.washington.edu/atlas/...alismajor.html
Show me how to hit the "outer Pecs" here?Last edited by Jason865; 01-06-2007 at 03:29 PM.
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01-06-2007, 03:17 PM #34
is that you in your avy?
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01-06-2007, 03:28 PM #35
Also I can not think on one one trainer with a PHD who believes you can target one area of the Pectoralis major...ie hit the "outer pecs."
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01-06-2007, 03:32 PM #36Originally Posted by Jason865
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01-06-2007, 03:37 PM #37Originally Posted by italianplayboy09
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01-06-2007, 03:46 PM #38~ Vet~ I like Thai Girls
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I am thinking IP check here. Jason865, you seem to be in serious flame mode for no good reason. And if you actually believe what you are saying then you are in serious need of help. Now answer the question, is that you in your Avi ?
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01-06-2007, 03:53 PM #39Originally Posted by Kale
As for shaping the chest I do not think you can at all, inclines might in a very tiny way hit the top of the chest a bit more but you can not target the inner or outer pecs at all.
As for my Avatar It is Danny Padilla the uncrowned Mr O 1981
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01-06-2007, 03:56 PM #40~ Vet~ I like Thai Girls
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Originally Posted by Jason865
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