Hi
i've been trying to develop chest more - i do benches, and other machines, flys,push ups - issue is trying to devlope fuller chest i seem to still have a cavity between pecs and gives off look of more man boobs
(not good look) than broader chest i'm shooting for - any addtional routines i should add?
thanks in advance
chest development
Moderators: Boss Man, cassiegose
Try wide grip benches, focus more on inclines (flat bench to neck with shoulder width grip works best i've found) than flat or decline presses and each session do an exercise that provides peak contraction such as a cable fly variation from various angles. If you want to look broader than you should also focus on building up traps, side delts and lat width to give the illusion of broadness. Also concentrate on feel rather than wt. Otherwise your cavity may be genetic and probably not much you can do about it. Stick with normal rep ranges (6 - 12) and sets (6 - 12/session depending on volume).
I've been using gymnastic rings for the last 6 weeks and ahve seen great improvements in chest quality. Being a home trainer i never had access to a cable fly type of exercise and lacked inner chest development but in only 6 weeks i beleive it has caught up to the rest of chest so maybe thet're an option or you can probably make some with 2 peices of chain and 2 handles. Go to ringtraining.com if interested. Too many decline and flat benches will give the saggy look later in life if you stop training and building the upper chest provides a "boarder" to the pecs as well as the lats and traps which gives the illusion of broadness even if you really aren't. Be sure to do some upper back work (2:1 lat to chest ratio) so you don't get rounded shoulders which will hinder what you're looking for as well as paying attention to external rotators which should be as strong as 10% as yuor best bench (17pd) for an 8 rep set with a dumbell