Chest Excercises for shape and size

[Matty1]

Hi,

Looking for some tips or advice on chest exercises.

chest is a bit flabby, definitely increased the muscle there since I've been working out but they're still quite flabby.

I do flat and incline bench press and flys but I want to try and reduce the flabbiness and get them firmer and flatter.

Any advice.

Can post a pic if that helps but not sure how??

[Boss Man]

More than likely diet, and possibly water intake. developing extra Muscle in the area, will have a slight cutting effect, but ultimately if cals are a bit loose, then you're diets not tight enough, to tighten up such areas, and the Pec area is a prime location, for Adipose storage.

There might be a slight issue with Cardio, but diet is definitely the primary focal point I think, that you could target first.

[Matty1]

cals are at 2300 a day - protein 170g, carbs about 270g, fat 50g.

I drink plenty of water as well.


???

[swanso5]

your chest is not "cut' from a lack of chest work obviously...it's because you still have fat to lose...take out the flyes, alternate incline and flat becnh every upper or full body workout whichever you do and replace with sprints, deads and squats, lots of veggies, less shitty carbs and more healthy fats

[Matty1]

Thanks.

[Matty1]

Should I do deads and squats when I do upper or lower body work out.

At the moment tend to split upper and lower body to different days.

Also what are good and bad sources of carbs. I do eat cereal, Alpen mainly or weetabix, rice (brown) and wholemeal bread as well. Are these good or bad carbs?

Cheers.

[Boss Man]

They are good, but they're high GI, so limit portions and don't be having too many of them per day.

So as an example, the Cereal could be a regular thing, then the Bread and Rice here and there, in small portions throughout the week.

[Matty1]

Cheers.

[swanso5]

if doing upper/lower workouts than do deads on 1 lower day and squats the other lower day but only one heavy with the other moderate than after 4 weeks switch

if doing full body than alternate sessions of squats and deads also alternating heavy light sessions within those 2 exercises lie this:

day 1 - deads heavy
2 - squats moderate
3 - deads moderate
4 - squats light etc

only have rice, bread, pasta and cerials for breakfast and for the meal IMMEDIATLEY after training with all other carbs coming from fruit, veg and salad

simple

[Matty1]

Struggling to lose chest fat. Have cut down carbs and made sure diet has been good.

body fat % is about 7% now and feel like have made good progress in the last couple of months but chest is still flabby, can't seem to shift the fat from there.

Any ideas?

[swanso5]

you couldn't be 7% and still gave chest fat, or any fat for that matter...eithewr way it's probaby hormonal at this point which i think is high estrogen for chest fat in males so you need to raise testosterone through sprints, heavy compounds with short rest, healthy fats and rest

[Matty1]

Got the percentage from scales I bought that measure it. Maybe they're not accurate.

Weight is 165lbs and about 7%. Abs starting to show which I understand is normally at about 7-8% body fat.

Do lots of sprints, playing football twice a week. Weights 2-3 times a week. Eating plenty of healthy fats, salmon, nuts, etc.

Just don't seem to be able to lose chest fat. At a loss what else I can do???

[HOUSTON TEXAN]

Don't worry about it. I am the same way I got chest fat but for some reason I have a really good back, then I have friends who have great chests but bad backs. Sometimes its just your genetics.

[DianaB]

Digital BF measurements are notoriously bad. Get calipered for a better accuracy. At 7% and 165lbs, you'd not be having any chest fat for sure.

[bmac_21]

abs start to show at around 9-10.
at 7 you should have a pretty nice set of abs.