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  1. #1
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    Default How to build up great outer chest part?

    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?
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  2. #2
    Regular Poster luke's Avatar
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    those 3 exercises are probably the best ones you can do for that area.
    gota eat big to get big

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    Stealth Mod Saurus's Avatar
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    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
    Last edited by Saurus; 12-20-2006 at 04:01 AM.
    A person is only as big as the dream they dare to live.

  4. #4
    Trusted Advisor Doug's Avatar
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    Quote 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??
    Doug

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  5. #5
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    Default Thanks Doug!

    Quote 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?

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    Default Thanks Saurus

    Quote 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!

  7. #7
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    It's a pleasure.

    Doug might still have something to add, so watch this space....
    A person is only as big as the dream they dare to live.

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    Quote 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.
    Doug

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    Default Hello there Doug!

    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>

  10. #10
    Trusted Advisor Doug's Avatar
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    Quote 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.
    Last edited by Doug; 12-20-2006 at 10:05 AM.
    Doug

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    Default Hello there.....Doug

    Wow! Thanks Doug. The routine you provided makes me feel confident. I'll definitely push myself harder to achieve as what you told.
    May i know what is:
    1)"tempo of reps 2-1-2":
    Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2.
    2) Stretch the chest muscles after every set, Hold the stretch for 10-20 secs. (Did you mean that when i lift after every set like a ....Dumbell Fly....When i lower the dumbell, stretch and pause it for 10-20 secs after every set?)
    3) My friend asked me about the workout nutrition/supplement that he eats only 2 eggs every morning as his workout supplement. His workout time is at around 5.50p.m to 7.30p.m. DO you think this supplement work to him?
    Thanking you in advance for your help!!!

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    Default Hello there.....Doug

    Wow! Thanks Doug. The routine you provided makes me feel confident. I'll definitely push myself harder to achieve as what you told.
    May i know what is:
    1)"tempo of reps 2-1-2":
    Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2.
    2) Stretch the chest muscles after every set, Hold the stretch for 10-20 secs. (Did you mean that when i lift after every set like a ....Dumbell Fly....When i lower the dumbell, stretch and pause it for 10-20 secs after every set?)
    3) My friend asked me about the workout nutrition/supplement that he eats only 2 eggs every morning as his workout supplement. His workout time is at around 5.50p.m to 7.30p.m. DO you think this supplement work to him?
    Thanking you in advance for your help!!!

  13. #13
    Stealth Mod Saurus's Avatar
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    1. Take 2 seconds on the downward movement (2 real seconds, not a two count), 1 second pause, 2 seconds up.

    2. What you're talking about is the reps, not the sets. Finish all 12 press/fly supersets, and then stop and stretch for 10-20 seconds. Then do all 10 reps of the superset, stop and stretch etc.

    3. It depends on his goals, but most important thing is to eat more calories than he burns to gain weight and eat less than he burns to lose weight.

    The most important "meal" is the one immediately after training. Immediately after training, he should eat 50-60 grams of carbs, and within an hour of training, 30-50 grams of protein.

    Two eggs in the morning will do nothing for his training. It just forms part of his daily calorie allowance.
    A person is only as big as the dream they dare to live.

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    Default THanks Saurus!

    Great......Now understand why i grow slowly on my chest. As i heard from one of my friends saying that after doing one set press/fly, you'll have to stop and stretch for 5 minutes. This was how i did before. No matter how it stress a lot, I'll try to control my endurance.
    Thanks a bunch........ Saurus!!!!!

  15. #15
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by peterckt
    Wow! Thanks Doug. The routine you provided makes me feel confident. I'll definitely push myself harder to achieve as what you told.
    May i know what is:
    1)"tempo of reps 2-1-2":
    Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2.
    2) Stretch the chest muscles after every set, Hold the stretch for 10-20 secs. (Did you mean that when i lift after every set like a ....Dumbell Fly....When i lower the dumbell, stretch and pause it for 10-20 secs after every set?)
    3) My friend asked me about the workout nutrition/supplement that he eats only 2 eggs every morning as his workout supplement. His workout time is at around 5.50p.m to 7.30p.m. DO you think this supplement work to him?
    Thanking you in advance for your help!!!
    Mark (Saurus) has answered your questions, your friends workout supplement of two eggs will not help his training at all but will give some protein towards his daily intake, as mark said, but the content of two eggs is only approx 14g of protein, for weight training/bodybuilding he should be taking in approx 1g per lb of bodyweight. (recommended is 1.4-1.7g per Kg for strength athletes)
    Doug

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    Default My supplement!

    Do you think this product work to enhance my workout? Appeton Weight Gain --->http://www.ntuchealthmart.com.sg/Pro...ProdN=HSN04G-3
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  17. #17
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by peterckt
    Do you think this product work to enhance my workout? Appeton Weight Gain --->http://www.ntuchealthmart.com.sg/Pro...ProdN=HSN04G-3
    I cant see how much it costs but basically it is a skim milk protein. I would go onto google and have a look at weight gain supplements, normally you can purchase 2,5, or 10kg supplements quite cheap....will last a lot longer and be cheap over the long term...

    Or you make your own:
    500ml (2 cups) of Skim Milk
    2 scoops of Whey Protein
    2 teaspoons of Natural Peanut butter
    1 Banana
    1/2 cup of Oats
    1 teaspoon of honey

    Calories approx 800, with 70g protein.
    Doug

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    Default What are these two workout meant?

    Bent over barbell row? - 4 sets of 10 reps
    Upright row? - 3 sets of 8 reps

  19. #19
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    Default Which one should i use?Flat dumbell flys, Incline dumbell flys or decline dumbell fly

    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. (Regarding the Dumbell Flys, which one should i do>Flat dumbell flys, Incline dumbell flys or decline dumbell flys?)

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    Default Hello there Doug.......

    Chest workout:
    (1) 2 X warm up sets (1 set light-1 set half the training weight used on 1st set)
    (2) Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2
    (3) Incline dumbell press: 12-10-8-6 each set supersetted with dumbell flys to failure.
    (4) Dumbell flys 3 sets to failure , supersetted with wide pushups.
    According to schedule that you plan for me, refer (2) If i finish "Flat barbell press with 12-10-8-6 (are these 4 sets doing at the same weight?) , If i complete these 4 sets and move on to (3)Incline dumbell press, at this step shalll i need to add more weight? For example, if i use 30kg for the (2) and how about the weight for (3) Incline dumbell press: and etc.

    Thanks for your help.............

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    Default

    Bent over barbell row is where you bend over at roughly a 45 degree angle, with a straight back, pick up the barbell and slowly pull it into your mid section, starting position is just below the knees for the bar, do it slowly and controlled.

    Upright row is standing straight and pulling the bar upto just under your chin, you can find both these exercises in the 'exercises section', here's the links
    http://www.muscleandstrength.com/exe...right-row.html
    http://www.muscleandstrength.com/exe...rbell-row.html

    I usually do incline dumbbell flyes however im not too sure i guess it depends what you want o target but i find incline is best, wait for someone else to post regarding this issue and they can clear it up.

    I think the 12,10,8,6 is for the same weight, it should get harder if you have the correct weight so therefore you wont be able to do as many reps as you go on. When you do incline you dumbbell press you just have to pick a weight that you can do the target amount of reps with, you should be close to failure on the last couple reps so it depends. I would think after 4 sets of flat dumbbell press you would probably need a slightly leighter weight.

    It's the same with every ecercise you do, you need to select the correct weights, make sure it's not too easy but also dont go too heavy and sacrifice form. If you work to 8 reps then use a weight where you can get 8 reps with good form but struggle on the last couple, that way you know your pushing yourself.

  22. #22
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    Quote Originally Posted by peterckt
    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. (Regarding the Dumbell Flys, which one should i do>Flat dumbell flys, Incline dumbell flys or decline dumbell flys?)
    You can do either of the fly's, start with flat fly's then when you come to change the routine you can change to incline...
    Doug

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  23. #23
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    Quote Originally Posted by peterckt
    Chest workout:
    (1) 2 X warm up sets (1 set light-1 set half the training weight used on 1st set)
    (2) Flat barbell press: 12-10-8-6 (bar should come down level with upper chest) tempo of reps 2-1-2
    (3) Incline dumbell press: 12-10-8-6 each set supersetted with dumbell flys to failure.
    (4) Dumbell flys 3 sets to failure , supersetted with wide pushups.
    According to schedule that you plan for me, refer (2) If i finish "Flat barbell press with 12-10-8-6 (are these 4 sets doing at the same weight?) , If i complete these 4 sets and move on to (3)Incline dumbell press, at this step shalll i need to add more weight? For example, if i use 30kg for the (2) and how about the weight for (3) Incline dumbell press: and etc.

    Thanks for your help.............
    you should be able to increase the weight on the different sets because the rep range is lower, it may take you a couple of sessions to sort the correct weight out,
    Doug

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    Default Thanks Doug

    Hello there.......Doug!!! I have tried your routine! i tried it last Wed and Fri. It did help me a lot. I can even see the outer part of the chest. I just couldn't believe it builds up faster merely in two days time. I'll continue doing it for 3 months. Thanks Doug....... You are an excellent, world-class expert..... Thanks a bunch!!!!

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    Default

    yeh he has that affect on people. lol
    gota eat big to get big

 

 

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