Chest

infamous1997
infamous1997 Posts: 46 Member
in Goal: Gaining Weight and Body Building
So I still have a small patch of fat within my chest which makes it look a tad weird. I was wondering how I can make my chest look round and I guess toned?

Replies

  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    Do you do bench press?
  • infamous1997
    infamous1997 Posts: 46 Member
    Do you do bench press?
    Yeah. Perhaps 2 times a week since I work out my other body parts
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    Hmm, I don't know. I might ask some friends on here to respond if they have any advice. Probably tomorrow.
  • Cryptonomnomicon
    Cryptonomnomicon Posts: 848 Member
    You cannot spot reduce but I suggest you incorporate chest flys, incline bench (DB and barbell) as well as flat bench, fill your chest out more and make sure you are hitting your whole chest and not half repping, don't be a half repper!

    https://www.youtube.com/watch?v=EcNjefEZ8qY

    No doubt as you lose the body fat it will eventually disappear.

    Dave Tate does a lot of good videos on benching.

    ETA: This is a vid of a break down of benching, common mistakes and corrections...

    https://www.youtube.com/watch?v=_QnwAoesJvQ
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Build some muscle and lose some fat. (not at the same time)

    Pick a goal and set your cal intake based on that.

    Do you have a routine?

    If you are new to weights, 3x a week full body is my choice. Ice cream fitness 5x5 is a great one. For chest, you should do a press and a fly movement on varying angles e.g. flat bench, incline fly and the opposite.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Get on a good lifting program. Ice Cream 5x5 is a good one and its free. You could also try Candito's linear program. Also free. http://www.canditotraininghq.com/free-strength-programs/

    Eat at a slight deficit while trying to build as much strength as you can. Do this until you are happy with your body fat levels.

    Once you reach your goal start increasing calories until you start gaining weight. 1-4 pounds per month is good. Dont go to crazy with the calories. This is when all that strength work you did while cutting will really start to pay off. Keep doing the same lifting program.

    It will take some time to start getting that round full chest look though.
  • TheArchyBunker
    TheArchyBunker Posts: 1,967 Member
    You cannot spot reduce but I suggest you incorporate chest flys, incline bench (DB and barbell) as well as flat bench, fill your chest out more and make sure you are hitting your whole chest and not half repping, don't be a half repper!

    https://www.youtube.com/watch?v=EcNjefEZ8qY

    No doubt as you lose the body fat it will eventually disappear.

    Dave Tate does a lot of good videos on benching.

    ETA: This is a vid of a break down of benching, common mistakes and corrections...

    https://www.youtube.com/watch?v=_QnwAoesJvQ

    What he said. There's more to the chest than just bench pressing. Variable degrees to the incline press "Hit all the angles on the incline press" - Arnold
  • BrianE30
    BrianE30 Posts: 12 Member
    You cannot spot reduce but I suggest you incorporate chest flys, incline bench (DB and barbell) as well as flat bench, fill your chest out more and make sure you are hitting your whole chest and not half repping, don't be a half repper!

    https://www.youtube.com/watch?v=EcNjefEZ8qY

    No doubt as you lose the body fat it will eventually disappear.

    Dave Tate does a lot of good videos on benching.

    ETA: This is a vid of a break down of benching, common mistakes and corrections...

    https://www.youtube.com/watch?v=_QnwAoesJvQ

    What he said. There's more to the chest than just bench pressing. Variable degrees to the incline press "Hit all the angles on the incline press" - Arnold

    Absolutely.
  • zac775
    zac775 Posts: 199 Member
    What other chest exercises do you do as you will need to work all of the muscle to achive what you want.

    1. Bench Press, ( Normal, Wide and Close grip) this will work the outside, middle and inside, but you can also achive this with press ups.

    2. Also do it Normal, Incline and Decline so to work top to bottom.

    There are loads out there, but if thatrs what you want you will have to concentrate on them all to work the whole muscle.

    Drop me a message and I will help where I can

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