ExRx.net

Exercise Prescription on the Net
It is currently Tue Sep 02, 2014 4:37 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 6 posts ] 
Author Message
 Post subject: square chest
PostPosted: Tue Feb 20, 2007 11:52 am 
Offline
former lurker

Joined: Tue Feb 20, 2007 11:42 am
Posts: 1
How do i get the "square chest" Where the pecs are squared off. What is the best workout to tone my chest?


Top
 Profile  
 
 Post subject:
PostPosted: Tue Feb 20, 2007 12:31 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Unfortunately, there isn't much you can do about that. Weight training can make your muscles larger and thicker, but it won't change their overall shape, which, like bone structure, is determined by genetics.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Feb 20, 2007 9:23 pm 
Offline
Apprentice
Apprentice

Joined: Mon Dec 04, 2006 7:51 pm
Posts: 104
Location: New Castle, PA
Acerac: Declined dumbbell presses and standing cable cross-overs can help accentuate and define the lower pecs. The shape is determined by your genetic make-up. In my opinion, Steve Reeves had the best-looking chest ever. Mike Katz, Serge Nubre, Lou Ferigno, and Arnold had huge chests that were well-shaped.

_________________
Squeeze life until it bleeds.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Feb 21, 2007 7:00 am 
Offline
Associate Member
Associate Member
User avatar

Joined: Sun Sep 03, 2006 4:52 am
Posts: 551
Location: Antwerp, Belgium
But be sure to not do only decline bench presses, because that will let you have 'hanging tits' (they have their place but only as a tertiary exercise). I believe that you should only do Incline and normal bench presses: The normal will train the full chest and the Incline will train the upper chest . This will 'raise' your chest and give you a more squared look.
You can also do dips to train your minor pec. instead of the decline bench press.This won't give you the 'hanging tits look' as the decline will do (I suppose, but correct me if wrong, I don't do both).


Top
 Profile  
 
 Post subject:
PostPosted: Wed Feb 21, 2007 8:41 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
Flat-bench and decline presses both target the sternal head of the pectorals, while inclines target the clavicular head. The "hanging tits" look Wouter describes is caused by poor clavicular development, not the result of doing too many decline presses.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Feb 21, 2007 9:19 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4402
Location: Pennsylvania
I agree there's no need to do both flat-bench and decline presses in the same program. Just do one or the other, plus inclines.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 6 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Google [Bot] and 5 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
cron
Powered by phpBB® Forum Software © phpBB Group