Ok guys, i was just wondering, how do you get good pec shape?? Obviously its all dependent on genetics, but things like well rounded or very squared off full pecs... how do you get the shape of yours to happen? my seem to grow but only outs wards and round like breasts... and not the good round... but they are all muscle... so wondering how do you bring the shape and even-ness of them out??
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Pec Shape
J
Josh_GTiR
Guest
How high is your Bodyfat Percentage?
Kyle Aaron
Active member
Shrek
Fucked up Kunce
I tried to even out the pecs but to no avail. I was doing all incline work, no flat or decline but still my lower grew but upper didn't so after many years I realised it was not going to happen. GH has capacity to not only grow the muscle finre but growing new ones as well which we would need to grow upper pecs where we lack muscle fibres.
Kyle Aaron
Active member
Any chest exercise will do it, Flea.
The pectoralis major is one muscle on each side of the body, you can't work part of the single muscle and not work the other part. You could build the right pectoralis major more than the left, but not the upper more than the middle or lower.
The pectoralis major attaches to the sternum (the bone in the middle of your ribs) and the inner half of your clavicle (the bone along the top of your chest that goes up and down when you shrug your shoulders). It attaches to the humerus - the bone of your upper arm. It pulls the humerus towards the body, and helps the arms move up and down.
Sometimes the insertion on the sternum is higher or lower, that's why some people have U-shaped pecs, and some more V-shaped. It goes under the deltoid (shoulder) muscles, as Shrek notes below.
The exact shape it'll be when built up is just your genetics, like the shape of your jaw or nose.
The pectoralis major is one muscle on each side of the body, you can't work part of the single muscle and not work the other part. You could build the right pectoralis major more than the left, but not the upper more than the middle or lower.
The pectoralis major attaches to the sternum (the bone in the middle of your ribs) and the inner half of your clavicle (the bone along the top of your chest that goes up and down when you shrug your shoulders). It attaches to the humerus - the bone of your upper arm. It pulls the humerus towards the body, and helps the arms move up and down.
Sometimes the insertion on the sternum is higher or lower, that's why some people have U-shaped pecs, and some more V-shaped. It goes under the deltoid (shoulder) muscles, as Shrek notes below.
The exact shape it'll be when built up is just your genetics, like the shape of your jaw or nose.
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Shrek
Fucked up Kunce
Spot on... look at where the insertion of the pec is at the deltoid, how is it possible to isolate upper and lower..you can't.Any chest exercise will do it, Flea.
The pectoralis major is one muscle on each side of the body, you can't work part of the single muscle and not work the other part. You could build the right pectoralis major more than the left, but not the upper more than the middle or lower.
The exact shape it'll be when built up is just your genetics, like the shape of your jaw or nose.
trofius
Member
I actually think it is possible to concentrate on different areas of the pectoral muscle.
The main consideration is were teh insertion pointon the humerous is in relation to the origin point of the muscle.
As mentioned you can train one part with out the other, but you can make one area work harder
Some people are just shaped with high insertion points in relation to their origin points, and will cause much more emphisis on the lower pec, if you have a low insertion point there is more muscle above so you get a more balanced looking pec.
This also varies on exercises that alter the two points in relation to each other.
Do this.
have your arm extended downwards at 45 degrees and tense your pec see what area is pumped, now change this so your arm is up at 45 degrees and feel how much more your upper chest is tensed, its not just a re arrangment of the muscle
Doing exercises such as incline db press is great for upper chest, in this movement your pecs become an extension of your deltoid group, you upper chest also plays an important stabilizing role in front db raises, exercises were you can cross your arm over your chest, above your shoulderline are also good.
The pec helps to rotate your upper arm inwards hold your arm strait out in front, palms inner elbow up, tense and feel you chest with your other hand, its flat....
Now roll your hand inwards and feel your chest change shape.
By doing, down wards pushing exercises this will help to isolate the lower pec fibres,
decline db presses, and dips are awsoem exercises for this.
when doing decline db presses, when you get to the top rotate the weights so that your palms are facing at the top, this brings your arms closer by atad which causes a better contraction, and the rotation (different at this angle) also helps to bite in down low.
Anothe rway to test it do a heap of incliune db presses until almost failure, then try a few declines and see, that you can again push the weight up, it feels easier, because that part of the pec is not exhausted. go teh other way if you want.. The pecs are naturally stronger pushing down, because there is generally more muscle mass below the humerol insertion point.. its just mechanics at work.. Also most people use the pec to help lift them selves up a downward push motion, much like your lats, which places more emphisis on the lower pecs..
...I use my clavicles as an idication of my upper chest is too small, if I can see em I train more upper and they go away..
The main consideration is were teh insertion pointon the humerous is in relation to the origin point of the muscle.
As mentioned you can train one part with out the other, but you can make one area work harder
Some people are just shaped with high insertion points in relation to their origin points, and will cause much more emphisis on the lower pec, if you have a low insertion point there is more muscle above so you get a more balanced looking pec.
This also varies on exercises that alter the two points in relation to each other.
Do this.
have your arm extended downwards at 45 degrees and tense your pec see what area is pumped, now change this so your arm is up at 45 degrees and feel how much more your upper chest is tensed, its not just a re arrangment of the muscle
Doing exercises such as incline db press is great for upper chest, in this movement your pecs become an extension of your deltoid group, you upper chest also plays an important stabilizing role in front db raises, exercises were you can cross your arm over your chest, above your shoulderline are also good.
The pec helps to rotate your upper arm inwards hold your arm strait out in front, palms inner elbow up, tense and feel you chest with your other hand, its flat....
Now roll your hand inwards and feel your chest change shape.
By doing, down wards pushing exercises this will help to isolate the lower pec fibres,
decline db presses, and dips are awsoem exercises for this.
when doing decline db presses, when you get to the top rotate the weights so that your palms are facing at the top, this brings your arms closer by atad which causes a better contraction, and the rotation (different at this angle) also helps to bite in down low.
Anothe rway to test it do a heap of incliune db presses until almost failure, then try a few declines and see, that you can again push the weight up, it feels easier, because that part of the pec is not exhausted. go teh other way if you want.. The pecs are naturally stronger pushing down, because there is generally more muscle mass below the humerol insertion point.. its just mechanics at work.. Also most people use the pec to help lift them selves up a downward push motion, much like your lats, which places more emphisis on the lower pecs..
...I use my clavicles as an idication of my upper chest is too small, if I can see em I train more upper and they go away..