Suggestion to shape-up chest muscles

[userx]

Hi,
I am a newbie to gym, I have been doing some workouts for the past 1 month.
Goal : Tighten and Shape up my chest muscles.
Problem : My chest muscles are protruding in the bottom and its uneven.

Current workout plan :
I do workouts 3 days a week.
Stretch exercise : 3 mins
Normal Push-ups : 15 per set , 3 Reps.
Inclined Bench Press : 10 per set, 3 Reps.
Pec Dec : 10 per set, 3 Reps
Cable Chest Fly : 10 per set, 5 rep
Dumbbell : 10 per set, 5 reps
BarBell : 10 Per Set, 7 Reps
Stretch exercise : 3 mins

Questions :
- Is 3 days work out in a week, enough?
- Suggest a good workout plan to tighten and shape up my chest and arms.
- Normally how long will it take to see a visible change ?
- Any tips to keep a check on myself, if I am doing good with the workouts.

 

[chirosportscogee]

Well, I guess that's enough for a newbie like you.. The only key is consistency on your daily routine, and of course proper diet..

You can do wide base' pressups as well as a lot of 'tricep dips' and 'lat pulldowns'. These exercises will build other muscles around your chest and back, helping to 'stretch out' the skin in that area even more.

hope these helps and good luck to you.

Dr. Michael Cohen

 

[Goldfish]

1) Stop doing your current program.
2) Start doing a good program.
3) ????
4) Profit.

Did you know that you have bodyparts other than your chest and arms? Did you know that these other bodyparts are actually important, and failing to train them at least as much as you train your chest and arms will ultimately yield bad results? Did you know that other people can see these other body parts, and will think you have an IQ in the 70's if you train your chest but not the rest of your body?

I don't care that your goals are all about your chesticles, if you don't get on a proper exercise program for the entire body, you'll either get nowhere in your training and you'll just be spinning your wheels, or the progress you do make will just create problems with your back, shoulders and elbows.

is a much better program to be doing. It's built around aesthetics and strength ie it'll make you look good and perform better. Based on what you've described, I think it might be appropriate for you to sub out flat bench press with incline bench, or to do incline bench press on the lighter days and flat bench on the heavy day, to fill up the top of the chest more than the bottom half. Other than that, do the program as written, get your diet in check, and you'll get much better results than you ever will on your current routine.

 

[mfpd]

I don't care that your goals are all about your chesticles, if you don't get on a proper exercise program for the entire body, you'll either get nowhere in your training and you'll just be spinning your wheels, or the progress you do make will just create problems with your back, shoulders and elbows.

I wish more people would read this and pay attention. 8 sets of flyes for a newbie??? Really??? Focus on compound movements. Squat / deadlift / bench / overhead press / etc. As a beginner, you really don't need to work on isolation exercises at all.