To all sifu here, it's regarding chest workout.
How to workout to get the chest bulging out at the side? it looks like a nice curve line from the armpit to middle of chest line... Like in these 2 photos below?

This post has been edited by moviefans25: Oct 17 2012, 02:30 PM


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decline bench press?

A short answer:

Do a chest exercise.

A long answer:

Before doing a chest exercise, you should know first how the muscle and fat system works. In general, human body consist of muscle, fat, water and bone etc.. In order to get the chest muscle, doesn't matter is what shape, chest muscle is always a muscle, it NEEDS training and good DIET in order for it to grow, and after gaining muscle which probably you'll gain some fat along the way, you need to do some cutting (cut bodyfat) in order for the muscle to show itself..so in this picture you posted, obviously he is in different state of bulking before he can show his chest muscles..trust me, in order for you to get that kind of curvy line from armpit to middle chest, is to BUILD CHEST MUSCLE!! There is no such thing as getting only that part here and there..only hardwork, smart n training will get you there..

Example of chest exercise: Bench Press (Flat, Incline, Decline), Push Up, Decline Tricep Dip, Dumbell Flyes (although I don't recommend this, for bulking stick to Bench Press)..

do chest curls...on a more serious note, like the above poster said, once you grow your pec muscle and your body fat is low, you'll see all sorts of curves. ok, can close this thread now.

What's wrong with Dumbbell Flyes?

There are two reasons:

1) It's not one of my favourites..
2) Its only used for isolation, some study suggest, bench press gives better impact to overall chest development, as corresponding to his question above..

i see... coz im not sure which workout actually target that part since there are many kind of chest workouts

i remember i read someone's replied in this forum, his chest is nice and he was telling someone to adjust the workout use this and that... but i couldn't recall back where was the thread lol ...

Btw, i thought dumbbell press and fly are for mass? No?

Dumbbell Press = Bench Press, pressing movement,hence you're able to use more weight and build better chest
Dumbbell Flyes = For isolation purposes, almost same as pec dec, stretch pecs to side..limited to weight can be used n only targets chest..not the ideal exercise to build max strength n size, but better during cutting I guess..

yo, real talk.

it's just conditioning & genetics. Your genetics determine how your chest will look like shape wise and your conditioning will show it.

Everyone's pectoralis muscles attaches to the humerus, drop your body fat and you'll see the curve

Damn i thought it would be pics of a woman's curvy chest. -____-

since you are using a photo of Greg Plitt, I suggest you to go youtube and search for this guy.
* This guy is a mind-blower!!!

You will see what is his philosophy of life, "stop asking, and start believing in yourself!"

This post has been edited by yan99033: Oct 18 2012, 07:51 PM

Greg Plitt was a juicer before so go figure.. And he's a big advocate of bro science. Non the less, he gives great motivation.

It is understandable if he was/is taking steroids, because of his career. No matter what, he is still giving positive influences throughout the world.

I've been trying to find evidence on this. Do you have any you could share?

Of course there's no solid evidence. Nobody who's sponsored and having a career in fitness modeling wants to admit to taking steroids.
Look out for his photos before he became a mainstream model. He was huge as hell. There's no reason why he can't just maintain his weight. After all, fitness models rarely bulk and cut. With or without steroids, he has good genes and he knows his body damn freaking well.

Lack's zyzz's abs symmetry though. Nobody can beat zyzz's abs..

Ah, I was just hoping there's proof. All the other natty bbers would stop with their arguments lol.

He'll lose his sponsorship and stuff if he admitted of being a juicer lol. I don't have anything against users but I rather have them admit getting help instead of saying its all natural lol. Check out Ben noy. That guy is crazy crazy lean all year round and still manage to bulk and he claims he's clean.

It's possible without juicing, to a certain extent. But yes very possible.

The way you reply really implies plitt is onjuice, regardless of evidence. Same could be said for Ben Noy, no?

Innocent till proven. That should be how it works.

I just love Greg's attitude, nothing more.

http://www.youtube.com/watch?v=2NB_yvDe2Ik

And apparently he doesn't give a sh!t to those keyboard rangers that talking sh!t about him

This post has been edited by yan99033: Oct 19 2012, 10:13 AM

Word. People are too quick to discount proper diet and good training. Hence on the other hand, if one is experienced enough, you will be able to tell if a trainee juices.

If we had too many inexperienced people judging if someone juices based on casual observations alone, a lot of people would be shot dead.

I just got into the gym in February.
however I hate my chest shape. I can't get that curvy shape of chest.

this is my workout for chest
4 sets of bench press
3 sets of incline press
3 sets of decline press
3 sets of pec fly(machine)/dumbbell fly

reps are 12/10/8

can anyone help me with this?

This post has been edited by Kidz1995: Oct 20 2012, 03:46 PM

Sure, can you post a pic of your chest so that can get a better picture of your chest progress?

How bout your diet ratio? Are u bulking or cutting? What is your current status of bodyweight n bodyfat?

How long have you been bench pressing?

it takes years to build up a nice body, when we speak of NATURAL body builder. It requires time and consistency, and take full responsibility on your "food intake". As it is the building blocks of your body.

This is false.
It depends on your starting point of course but with proper determination, discipline and a little luck you can see good results in as little as 18 months.

I did not do things 100% right the first time. I had a Shitty program and Shitty diet. The only thing I did right was the discipline to bust my ass minimum 5 days in the gym. But even then women were already checking me out after ard 2 years.

Of course if you're talking about stepping on stage.........then yeah it takes years. Maybe. I knew a guy who was in Junior Mr KL at 19 and only trained around 3 years. Maybe he was assisted though, although he claimed to be natural.

Yeah but i think yan99033's statement is a bit too general..so it is false if the statement is taken bluntly..

To me, the most important is a good combination of diet, exercise n rest.. if all the three conditions are met, you should be able to show some result..fast or slow depends on the strictness of the three factors..

If talking about going up the stage, then I guess your bodyfat should be on the low side of a single digit, probably 3-4%..

Some people have the genes to be training 3 years natural and still show very good results.. and I believe that..

Despite that, a result is still there for those who have the right combination of the three factors as I said before..

Exercise program/regime will only allowed you to choose which type of body/ fitness level do you want, but still diet factor needs to be taken into account..

eg if somebody goes to gym for a year everyday without fail, he might be overtraining thus it will minimize the effect of muscle growing bcoz he didn't give ample time (rest day period) for the muscle to respond and grow bigger and vice versa..

Moral is, do it right and smart!

Guys i need your opinion and suggestion as well...

I just posted my concern here in this post they ask me to add mass and my diet plan suck lolx...

http://forum.bodybuilding.com/showthread.p...1#post966329873

Those ang mo... diet plans so costly lolx.. not that ngam for us asian ppl haha...

If workout on chest twice a week, am i like over trained? What are the best mass workout for chest? Im trying to re-plan my workout routines...

Why so called sifus never mentioned anything about great chest shaper workout ? The Pullover and Lean Forward Dips. Weak tricep ?

Don't always focus heavy low-reps or light high-reps. Switch between program after reaching plateau or go on 1/2 weeks off from gym. Well I(myself) seen progress! Bigger chest not always stronger chest TS.

*My 2 cent only.

I still think that the bench press is the conventional and most used exercise for upper body, and that includes chest as main target muscle..

Pullover is limited to the weight used and due to its movement, can't really get the stretch for chest as good as benching..

Lean forward Dips = Decline Bench effect, and dips means bodyweight, not for everybody..

Reaching plateau means muscle not being hypertrophy enough, strength not reach at certain level..need further rest..

Yes bigger chest not always means stronger chest , but this only applies if he has reach the size limit of his chest..

Fitness (12 reps +) = Maximum Endurance
Hypertrophy (6-12 reps) = Maximum size
Strength (4-6 reps) = Maximum Strength
Power (1-3 reps) = Maximum Power

Bigger chest always means MORE room for grow and that includes strength!

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Added on October 22, 2012, 8:20 pmTry segregating your meal into 6 meals per day.. add some wholemeal bread.. 2 slices after each meal..if you can't afford that, try at least 2 slices after each 3 meals per day..

Add whey protein..once per day before workout..

2 Eggs per day..after woke up and before sleep..

Then see what happens..

This post has been edited by Seasick85: Oct 22 2012, 08:20 PM

I do pullovers sometimes just to work on my serratus lol

I admit that a sentence is not sufficient to express the whole science behind body building.
I just wanted to stress the importance of food intake regardless of how hard one hits the gym.

And I agreed of what you are saying above.