"Pecs" Help

[vivace]

I know my body type will produce those huge pecs, but, I do not want huge, I want defined. You know the inner line defining both sides that goes under up and around the center. If this is possible through a routine-- What weights, exercises, etc should I be doing? Thanks for your help.

[SS4Jelq]

Arnold Schwarzenegger used to perform sets with lower weights and high reps when he was training for definition. His theory was that these exercises will still train the muscle but wont add mass. For example your calves do thousands of reps every day while you walk around but to add size you would need to use heavy weight.

Vivace, before I can start giving out advice, I need to know a couple of things:

1) What are you doing now for your pecs?
2) What body type do you have?

Peace,
Taz

[vivace]

I am a medium build--bordering on stocky--5'8". Pec work... Some push ups and just started light weight bench presses--about 40 lbs lots of reps. I am beginning to see some impressive definition--I think. Thanks for your time. I can see if I were to really increase the bench press wieght, I would have those big pec which I do not want. Oviously I want the swimmer body look--so do not want to train wrong to accentuate huge pecs.

vivzce what supps are u taking. what is your total training regime if u just work your chest it is bound to grow but i would not worry about it getting too big because it is harder then u think.

Vivace,
Sorry it has taken me so long to get back to you, but I have been busy these days. I forgot to ask you what kind of equipment you access to, but here's a few general thoughts:

-I agree with Big Plug, getting too big is easier said than done.
-If you can, do your pressing exercises with dumbells. The better stretch at the bottom should help carve out and develop the outer pecs and it will be easier to squeeze your pecs at the top to take advantage of the contraction at the top. I have found that squeezing hard at the top has made a difference in my pec development.
-Look into doing some moderate decline work. That should really help carve out that shape you seek. Keep in mind, however, that your lower pecs are like your obliques, you want to develop them, but you don't want to overdevelop them. I hope this helps.

Peace,
Taz

[vivace]

I overdid the oblique thing a few years back and thickened up my waist damn quick--I did not like it. Hense, my fear of huge pecs--they are in my genetics. I have a bench that inclines not declines, any ideas on a make shift exersize? Thanks for your help.

[CONAN]

Many many many people are rediscovering push-ups... I have been doing them on chest days for a month now. I do 4 sets of 15 slow reps before continuing to finish out my pec routine - my chest is so swollen after these slow push-up and I am noticing a nice cut in the pecs. I also started getting back into dips for chest. I stay away from machines except for a change up every now and then. Push-ups (if done correct and with intensity) are awesome - take care fellas and good luck

Vivace, to get a decline effect out of your pushups, try doing them with your hands up on the bench and your feet on the floor. If you have access to parallel dip bars, that would also get you some decline work.

It sounds like we have a similar body type. I like having huge pecs, but I have a really thick upper body, so if I didn't have huge pecs, it wouldn't look right. But then again, you said something about wanting a swimmer's body and I am trying for the "I look like I could be a running back on the football team except that I'm a white guy" thing.

Peace,
Taz

[Priapus2000]

Have you guys ever tried these? They are the ultimate pushups.

You do these pushups by holding your arms straight out in front of you the way Superman does when he flies through the air. Then try lifting your body off the ground, keeping your back straight and knees locked.

Unless you are in incredible shape to begin with you probably won't be able to do even one without knowing the secret. What you do is take a couple of phone books and position them under your pelvis, then do the pushups. If you find you can do 10 pushups, then slide the phone books back towards your feet a few inches until you can only do 7 or 8. Every time you find that you can do 10 pushups, slide the phone books back a couple of inches. Eventually they will be at your feet and you can remove them and do the exercise as described in the first paragraph, holding each pushup as long as you can before lowering your body back down.

You will find that these pushups are not only great for working the pecs, but they will work your entire upper body. The abs, back, shoulders and triceps are all worked hard.

Hey all. If you've seen the movie "Fight Club" then you know what I'm talking about. Robert Paulson (aka Bitch tit Bob) was the character with testicular cancer and because of the hormones he was growing man breasts or bitch-tits as they are called. Since I work with computers all day, I've noticed that my arms have slimmed, my belly has gotten larger and my pecs are beginning to resemble Robert Paulson's. I am a small to medium framed guy and I certainly don't want this. I'd rather look like Tyler Durden (Brad Pitt's character). What are the best exercises to tighten the pecs and get rid of the flabby part at the bottom of the pecs? I think I have a good foundation underneath, but I have to scrape away the top layer of flab. Thanks!

[Priapus2000]

Jogging (the best form of cardio, forget about treadmills, stairmasters, etc.) + the pushups described in my above post.

[Somnumbalist]

Priapus, I'm sure you explained clearly enough, but I'm not sure I understand how to do the superman pushups... your arms are straight out in front, so how far off the ground do you get? Just a couple inches?

Somnumbalist

[Priapus2000]

You want to try and raise your body as high as you can while keeping your back straight. For those who can do the exercise, without the aid of a couple of phone books, that is going to be about 2 to 6 inches. Obviously you could raise your body higher if you stick your but up into the air, but that would detract from the effectiveness.

Thanks for the tip! I am just curious what the difference is between jogging on the road and jogging on a treadmill. Down here in FL, it is a deathwish to try and jog during the summer. Besides the ever present threat of heat stroke, the only time it's cool enough to run is late at night....that brings with it other threats as you can well imagine. Not to mention the everyday afternoon showers with the threat of lightning.

Although, once I *do* get the Tyler Durden physique, I plan on jogging shirtless down the beach every chance I get! ;-)

p.s. I think I have the general idea behind the superman pushups and they are killer!

[Priapus2000]

I remember reading somewhere that jogging on a treadmill gives you a mechanical advantage in the sense that you are not propelling your body forward, as you do when you run outdoors. As a result you burn fewer calories over an equivalent distance. The same thing is true with stairmasters. You are pulling the stairs down rather than pulling your body up, so you are not working against gravity with a stairmaster.

I am not saying that you shouldn't use these devices if jogging outside is not practical or safe, but you may have to spend more time on them to get as good a workout.

Another option is to look for a health club with an indoor running track.