How to build up great outer chest part?

[peterckt]

Hello there! I'm a new member here from Malaysia. I have my own workout equipment at home. I have faced a problem here:
Can you help me to solve this problem:
How to build up great outer chest (Outer curved shape)? I have been working on CHEST workout for almost three years. It improves a bit. I visited other sites and the experts mentioned that working on Bench Dumbbel Flys, Incline Dumbbell Press and Incline Dumbbell Flys can improve outer chest greatly. Any comments?

[luke]

those 3 exercises are probably the best ones you can do for that area.

[Saurus]

The muscle you have indicated is the Pectoralis Minor:



The muscle is hidden under the pectoralis major. It is a synergist in chest exercises and cannot be worked in isolation.

Strictly speaking, you can break up your chest training into "upper" and "lower" pec exercises, but you cannot isolate the "inner" or "outer" chest since there are no nerves that activate the inner or outer pec fibers exclusively, and the same fibers run across from the ribs to the sternum.

However, to increase the size of the outer chest as far as is possible, do as your primary exercises:

1. Dips
2. Bench presses

and some:

dumbell fly's
pec decks
cable crossovers

[Doug]

Originally Posted by peterckt

Hello there! I'm a new member here from Malaysia. I have my own workout equipment at home. I have faced a problem here:
Can you help me to solve this problem:
How to build up great outer chest (Outer curved shape)? I have been working on CHEST workout for almost three years. It improves a bit. I visited other sites and the experts mentioned that working on Bench Dumbbel Flys, Incline Dumbbell Press and Incline Dumbbell Flys can improve outer chest greatly. Any comments?

(1) Exactly what equipment do you have??
(2) Have you been doing the same exercises for 3yrs??
(3) What is your hand spacing when doing bench pressing??
(4) What does your chest workout comprise of??

[peterckt]

Originally Posted by Doug

(1) Exactly what equipment do you have??
(2) Have you been doing the same exercises for 3yrs??
(3) What is your hand spacing when doing bench pressing??
(4) What does your chest workout comprise of??

(1) I have a workout bench, a home gym machine.
(2) I do Chest, Back & Biceps, Legs and Shoulders & Triceps. Only Chest grows slower.
(3) I grip the bar about 3 inches wider than my shoulder width.
(4) I do upper, middle and lower. I used to do Decline Dumbbell Press last year. But now change it to Bench Dumbbell Flys and Incline Dumbell Flys. It gradually improves. Is this the right methods of building up chest?

[peterckt]

Originally Posted by Saurus

The muscle you have indicated is the Pectoralis Minor:



The muscle is hidden under the pectoralis major. It is a synergist in chest exercises and cannot be worked in isolation.

Strictly speaking, you can break up your chest training into "upper" and "lower" pec exercises, but you cannot isolate the "inner" or "outer" chest since there are no nerves that activate the inner or outer pec fibers exclusively, and the same fibers run across from the ribs to the sternum.

However, to increase the size of the outer chest as far as is possible, do as your primary exercises:

1. Dips
2. Bench presses

and some:

dumbell fly's
pec decks
cable crossovers

Thanks for your details and advice. I'll imrpove it according to your recommendations!

[Saurus]

It's a pleasure.

Doug might still have something to add, so watch this space....

[Doug]

Originally Posted by peterckt

(1) I have a workout bench, a home gym machine.
(2) I do Chest, Back & Biceps, Legs and Shoulders & Triceps. Only Chest grows slower.
(3) I grip the bar about 3 inches wider than my shoulder width.
(4) I do upper, middle and lower. I used to do Decline Dumbbell Press last year. But now change it to Bench Dumbbell Flys and Incline Dumbell Flys. It gradually improves. Is this the right methods of building up chest?

Post up your chest routine and how long you have been doing the same routine...

three inches wider than shoulders is a bit narrow unless you have big shoulders..the arm spacing should be at a width that when the bar comes down the arms should be as near to vertical as they can be, not to wide or to narrow.

[peterckt]

Chest:
Flat Bench Press (2 Sets on 25kg's 10 reps)
Flat Bench Dumbell Flyes (2 Sets on 27kg's 10 reps)
Incline Bench Press (2 Sets on 27kg's 10 reps)
Incline Dumbell Flyes (2 Sets on 25kg's 29 reps)

Sometimes, i don't exactly follow up the routine. I haven't tried to add more weights. I used to add more weights but it was tired when lifting. Lifted 4-5 reps and stopped. The chest routine as i mentioned, i have been doing it for one year. Any comments on it>

[Doug]

Originally Posted by peterckt

Chest:
Flat Bench Press (2 Sets on 25kg's 10 reps)
Flat Bench Dumbell Flyes (2 Sets on 27kg's 10 reps)
Incline Bench Press (2 Sets on 27kg's 10 reps)
Incline Dumbell Flyes (2 Sets on 25kg's 29 reps)

Sometimes, i don't exactly follow up the routine. I haven't tried to add more weights. I used to add more weights but it was tired when lifting. Lifted 4-5 reps and stopped. The chest routine as i mentioned, i have been doing it for one year. Any comments on it>

Firstly you are not pushing yourself hard enough for chest building, your routine should be changed normally after about 8 weeks or when you find that your weight or reps arent going up (you should keep a training log)

Try this routine for the next three months...you must work hard to get results, training half-hearted will bring healf-hearted results..

Warm up with some cardio 5-10 mins to raise body temperature. do some stretches, lightly warm up triceps, shoulders, chest,

Chest workout:
2 X warm up sets (1 set light-1 set half the training weight used on 1st set)
Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2
Incline dumbell press: 12-10-8-6 each set supersetted with dumbell flys to failure.
Dumbell flys 3 sets to failure , supersetted with wide pushups.

Stretch the chest muscles after every set, Hold the stretch for 10-20 secs

Make sure that the flys are done 100% correctly, with just a slight relaxed elbow, and is not executed to heavy and they end up doing a movement like a dumbell press....

Make sure that your nutritional intake is adequate for recovery and growth.