outer chest
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outer chest - 2/24/2008 1:00:40 PM
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ravensjc56
Posts: 19
Joined: 2/21/2008
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my inner chest is well defined, but my outer chest is lagging behind, can anyone give me exercises or advice?
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RE: outer chest - 2/24/2008 1:23:43 PM
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mr. 209
Posts: 950
Joined: 5/20/2007
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wide grip benching, chest flies, db incline and flat press also do a pretty well job for overall pectoral stimulation.
_____________________________
Age: 17
Weight: 188-190
new maxes since shoulder injury(new maxes at end of may):
bench: 205, 10 more pounds and im back at my old max :)
power clean: 185X1
hexbar deadlift: 355X1
striaghtbar: 315X1
quote:
ORIGINAL: TheSilverFox
please don't share your boner with me
(in reply to ravensjc56)
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RE: outer chest - 2/24/2008 2:30:34 PM
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PASTOR
Posts: 117
Joined: 7/4/2007
From: New Castle DE.
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209 is right...
flies and wide grip work best for me.
how do you work your chest in the first place, im curious how it got like that to begin with?
_____________________________
Age: 15
Height:6'5"
Weight:203lbs
body fat: 4.2%
Body type:mesomorph
Max barbell curl:110lbs-3x4
Max deadlift: 380lbs-8x4
(more but ran out of weights)
Max bench press:245lbs-1rep
(yea i attempted 250 and ended up with two broken mirrors and a bent bar...woops!!..5lbs to go)
(in reply to mr. 209)
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RE: outer chest - 2/24/2008 7:32:55 PM
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ravensjc56
Posts: 19
Joined: 2/21/2008
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this is my routine i work my chest twice a week (monday and Thursday....i work my tris thoses same days)
benchpress (custom routine) sets and reps vary
dumbell press 3x6-10
cable crossover 3x6-10
closegrip bench 3x6-10 (only on mondays)
Incline bench 3x6-10 (only on mondays)
Widegrip bench 3x6-10 (only on thurdays)
Decline Bench 3x6-10 (only on thursdays)
_____________________________
Age:16
Height:5'7
Weight:171 (was 145 in December)
Bench Press 1RM:205
Squat 1RM:325
Body Fat %: 10-12%
Arm Size:14 in.
Currently Bulking for football (linebacker)
(in reply to PASTOR)
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RE: outer chest - 2/24/2008 7:54:09 PM
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Wyrms
Posts: 2998
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
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I'm just wondering...
There are 3 whole muscles that you could classify as apart of the chest;
Pec Minor, Pec Major and Serratus Anterior (last one has little to do with how your chest looks).
Pec Minor is literally a small strand of muscle going along the side, with the Pec Major as the bulk of your chest.
Now how do you judge that your 'inner chest' is well defined where your 'outer chest' is not?
I'm sorry, even in my n00b days I never thought of it like that and by physical appearance I don't know how you could get the inner/outer idea. 
Just curious about your creativity really. No intention to offend. :)
Also, wide-grip and/or dumbbell stuff will work wonders.
_____________________________
http://img158.imageshack.us/img158/9951/transformationsh6.jpg
Stats as of April 17th: 5'5"1/2, 168lbs, 14-15%bf.
Goal: 185lbs, 6-8%bf.
- My body is my trophy.
Give a man a fish, and he'll eat for a day. Give a fish a man, and he'll eat for weeks!
- Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata
//Chief Eunuch of the Emancipation Detoxification. Punching baby seals since 2/12/08.
(in reply to ravensjc56)
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RE: outer chest - 2/24/2008 7:58:47 PM
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ravensjc56
Posts: 19
Joined: 2/21/2008
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dude if i knew y my inner chest is defined and my outer isnt then i wouldent be posting this thread....i have no idea why my outer chest is not bulky....anyways thanks for your input
_____________________________
Age:16
Height:5'7
Weight:171 (was 145 in December)
Bench Press 1RM:205
Squat 1RM:325
Body Fat %: 10-12%
Arm Size:14 in.
Currently Bulking for football (linebacker)
(in reply to Wyrms)
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RE: outer chest - 2/24/2008 8:05:43 PM
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andy
Posts: 1432
Joined: 8/21/2004
From: Ohio
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Biggest thing of the outcome of how your muscles look is your genes.
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We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
(in reply to Wyrms)
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RE: outer chest - 2/24/2008 9:17:49 PM
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mr. 209
Posts: 950
Joined: 5/20/2007
Status: offline
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also you might want to take into account BF%, i found that the lower my bf%, the morethe line on the side of my pecs showed...that could be your "outer chest" problem.
_____________________________
Age: 17
Weight: 188-190
new maxes since shoulder injury(new maxes at end of may):
bench: 205, 10 more pounds and im back at my old max :)
power clean: 185X1
hexbar deadlift: 355X1
striaghtbar: 315X1
quote:
ORIGINAL: TheSilverFox
please don't share your boner with me
(in reply to andy)
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RE: outer chest - 2/25/2008 4:26:45 AM
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smoundzou
Posts: 2249
Joined: 5/4/2007
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I'm going with Wyrms... the pec has two heads.. Upper head.. very small and lower head which makes up about 90% of the entire pec.. No inner or outter muscle...
If it's shaped funny or uneven.. then that's just the way it grows.. if you're luck, growth wise.. it might even out. but if it's the upper pec that is lagging.. Bench with a slight incline is the best for the upper head and regular old flat bench is best for the lower head..... But needless to say.. Plain old flat bench works the entire pec.
< Message edited by smoundzou -- 2/25/2008 4:28:11 AM >
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to Wyrms)
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RE: outer chest - 2/25/2008 3:09:08 PM
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ravensjc56
Posts: 19
Joined: 2/21/2008
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wyrms....i understand what youre saying....i knew that the outer or inner chest was not a muscle group before i posted this....but i used those terms because i had no other way to put it
again i thank you
_____________________________
Age:16
Height:5'7
Weight:171 (was 145 in December)
Bench Press 1RM:205
Squat 1RM:325
Body Fat %: 10-12%
Arm Size:14 in.
Currently Bulking for football (linebacker)
(in reply to smoundzou)
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RE: outer chest - 2/25/2008 7:16:56 PM
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Wyrms
Posts: 2998
Joined: 12/19/2006
From: Melbourne, Victoria, Australia
Status: offline
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Well even then, I'm just trying to point out that from an external point of view your sentence makes little sense, so without a photo or a good description of your chest, we don't know EXACTLY what you're shooting for so we throw out some random chains of suggestions instead of one to fit your needs perfectly. 
Again, you're welcome.
_____________________________
http://img158.imageshack.us/img158/9951/transformationsh6.jpg
Stats as of April 17th: 5'5"1/2, 168lbs, 14-15%bf.
Goal: 185lbs, 6-8%bf.
- My body is my trophy.
Give a man a fish, and he'll eat for a day. Give a fish a man, and he'll eat for weeks!
- Takayuki Ikkaku, Arisa Hosaka and Toshihiro Kawabata
//Chief Eunuch of the Emancipation Detoxification. Punching baby seals since 2/12/08.
(in reply to ravensjc56)
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RE: outer chest - 2/26/2008 6:24:50 PM
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ravensjc56
Posts: 19
Joined: 2/21/2008
Status: offline
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here is a pic....as you can see from the pic my chest is small compared to the rest of my body
http://i160.photobucket.com/albums/t184/bmoreboyjc56/0225081740.jpg
_____________________________
Age:16
Height:5'7
Weight:171 (was 145 in December)
Bench Press 1RM:205
Squat 1RM:325
Body Fat %: 10-12%
Arm Size:14 in.
Currently Bulking for football (linebacker)
(in reply to Wyrms)
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RE: outer chest - 2/26/2008 6:55:27 PM
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Gottabefit
Posts: 675
Joined: 6/28/2007
From: Somewhere in latin america
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That's just how your pecs are shaped.. maybe adding mass will give somewhat of an illusion that your "outter pec" is bigger, but in reality there's nothing u can do to grow just that portion
_____________________________
Lifting is an addiction that only iron can satisfy
(in reply to ravensjc56)
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RE: outer chest - 2/26/2008 8:30:11 PM
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Khalek
Posts: 9
Joined: 8/27/2006
Status: offline
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dude - you chest is fine, just needs to grow.
Whatever your doing, it seems to be working fine - up the weight and try a 5x5 routine and eat a lot for 6 weeks and see how it goes.
let us know how it goes.
_____________________________
Age: 28
Height: 5'5"
Weight: 133
Body Fat: 11%
Currently bulking...
(in reply to ravensjc56)
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RE: outer chest - 3/4/2008 6:30:15 AM
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mee4414
Posts: 155
Joined: 2/19/2008
Status: offline
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flys flys and more flys
(in reply to Khalek)
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RE: outer chest - 3/4/2008 7:57:50 AM
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smoundzou
Posts: 2249
Joined: 5/4/2007
Status: offline
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Flat bench press is all you need to work the entire pec. OH presses will work the delts and upper head of the pec... It's impossible to target the inner or outter region of the pec. It's one muscle..
_____________________________
If everyone is thinking alike then somebody isn't thinking. ~George S. Patton
Current
Age: 45
Height: 5'11
Weight:216
BF: 12-13%
=========
DoNotClick
(in reply to mee4414)
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RE: outer chest - 3/4/2008 8:27:06 AM
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Good Riddance
Posts: 2071
Joined: 5/12/2007
Status: offline
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Benching to your neck is the shiznit lol. You will definately feel it, but make sure you're not screwing around while doing it. Obvious injuries can occur.
_____________________________
I am trying here to prevent anyone saying the really foolish thing that people often say about Him: 'I'm ready to accept Jesus as a great moral teacher, but I don't accept His claim to be God.' That is the one thing we must not say. A man who was merely a man and said the sort of things Jesus said would not be a great moral teacher. He would either be a lunatic -- on the level with the man who says he is a poached egg -- or else he would be the Devil of Hell. You must make your choice. Either this man was, and is, the Son of God: or else a madman or something worse. You can shut Him up for a fool, you can spit at Him and kill Him as a demon; or you can fall at His feet and call Him Lord and God. But let us not come with any patronizing nonsense about His being a great human teacher. He has not left that open to us. He did not intend to.
(in reply to Marc David)
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