Help needed to improve pecs!

C

colourdrop

0
Ive been working out now for about 6 months, my pecs are starting to take shape in the middle but out wide near the arms it just seems to be abit saggy and the bottom of my pecs are abit saggy too, its just where they meat its starting to get abit hard. Im doing bench press decline and incline, 3 sets of 12, could i be holding the bar wrong, also what other exercises are best to make my pecs look good all round!

Please help, im going away in 4 weeks and need to do some hard work in the gym.

Cheers.

Colourdrop
 
I am relatively new to this board but one thing i have noticed is doing a chest work out with dumbells always made the side of my chests sore, thus working more of the outer muscle. I may be way off on this, but just something i noticed. Also incline bench should help the bottom of the pec.
 
Colourdrop,

You might want to tighten up the diet in the next month. If you decrease bodyfat you won't have as many saggy areas. Lower your calories around 250 per day and increase the intensity of the exercises. Notice I didn't say increase the duration, or sets.

This should help!
 
Fibermax said:
Colourdrop,

You might want to tighten up the diet in the next month. If you decrease bodyfat you won't have as many saggy areas. Lower your calories around 250 per day and increase the intensity of the exercises. Notice I didn't say increase the duration, or sets.

This should help!
Click to expand...

what he said.:rolleyes:
 
muscularfatman said:
I am relatively new to this board but one thing i have noticed is doing a chest work out with dumbells always made the side of my chests sore, thus working more of the outer muscle. I may be way off on this, but just something i noticed. Also incline bench should help the bottom of the pec.
Click to expand...

DB Presses will hit the outter chest better for most because you can get more of a stretch on the eccentric portion of the movement.

However, Incline Press DOES NOT target the lower pec. The incline press targets the upper chest, while decline presses target the lower chest.

I would not do all of the major compound chest presses in one workout. Maybe 2, but not 3. Try Flat Barbell Presses, DB Incline, then cable flies. Once you stop getting results from this, switch it up a little. Mabye add decline presses and drop incline, etc, etc.

I find many people who try and squeeze all the big compound chest presses into one workout and for most, it leads to overtraining of the chest AND shoulders.
 
thanks guys, does anybody know any good web sites where they show you pictures with the names of the exercises? its just that i get a little confused about whats what with all the names like dumbell flies incline etc....

many thanks
 
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