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7

There are a few different things that can cause this: 1. Uneven rib cage. It's possible that the right side of your rib cage could poke out slightly more than the other side, pushing those muscles out further than the other side. I have this issue with my ribs under my upper abdominal muscles, causing a slight bulge (virtually unnoticeable to anyone but ...


6

The reality is there are 3 or 4 ways to expand your chest visually in order: Chest Muscles Lat Muscles Shrink Waist Enlarge Shoulders A good starting point will be Dumbbell Bench Press (generally gets better range of motion than barbell), Dips, Barbell Rows, and Flies and/or Pec Deck if you have one. For some depending on your mechanics Dumbbell Bench ...


5

I honeslty don't know if it's a muscle imbalance, a form issue, or other. What I would do though is deload to the point where your triceps aren't burning and then slowly progress up from there. This gives you two benefits. Deloading allows you to focus on form to make sure you are doing everything properly and reduces the chance of injury. This also ...


5

Right off the bat, you can't reduce fat from any particular part of your body. Spot reduction is a myth. Most of the chest exercises you're looking at will build your chest proportionally. In general, the more inclined a movement (closer to over your head), the higher the pec area will be used. The more declined the movement is, like in dips, the lower the ...


5

It's not really a case of dips hitting chest instead of triceps. Dips hits both. But depending on how you do it, it will be working one more than the other. If you want to engage triceps more, try not going down beyond a 90 degree elbow bend, and make sure you lock your arms out completely on every rep. It's the upper part of the lift that engages triceps ...


4

Nobody is going to be able to answer that question but you. Let's assume your goal is maximal sarcoplasmic hypertrophy -- which means you want "bigger" muscles as fast as possible (not to be confused with more strength, since we can see our friend Clarence here squatting almost 600 lbs at 5'11" tall and only 190 lbs body weight is certainly not big: ...


4

Yeah, if you don't want to build muscles, then don't use them. Hope you don't ever have to use them though. If you aren't working them, they also won't get stronger. I'm rather curious as to why you would not want to build muscle on your chest, but what you're doing sounds like it should work to that goal just fine.


4

In order to engage your chest during dips, lean forward slightly. It doesn't really have to do with the width of the bars, rather the angle of your lean. That being said, leaning forward will still work your triceps as well. See this article for some good info on dips.


4

You're spending too much time benching light and doing heavily-counterweighted "pull-ups". Instead of doing 36 light bench press reps and 3 or 4 heavy reps, do 15 to 25 heavy reps. Three to five sets of 5 at 175 sounds about right. Every week add a pound or three or five. Doing that a few times a week, plus eating and sleeping well, should have you ...


3

First off, Butterfly exercise and bench press are two different movements. The butterfly is done like this and the chest press is done like this At any rate, the stronger side of your body will always appear to be bigger, and even if that is not your stronger side, no human being is completely symmetrical. I have an inch size difference between my right ...


3

OK that picture helps everything - that isn't big by any stretch of the imagination, and it certainly achievable with bodyweight work. The think about that physique is the low body fat and moderate muscle mass. To achieve the first part focus on your diet, assuming you are just lacking in size, eat close to maintenance or a little over. With regards to how ...


3

Here are some good exercises you can do at home with only bodyweight that require quite a bit of strength, and should keep you within the 8-12 rep range for a while -- which is what you're looking for if you'd like to put on size: Wide grip dips (on kitchen counter) One arm pull-up Handstand push-up (with variations) Front lever One-arm push up


3

Having the dumbbells facing each other is different from having them parallel to your shoulders. They do hit the chest, but not as directly: Your shoulders are in a more neutral and protected position, with minimal stress to the pec tendons. It's essentially safer and easier to go heavy with this form. It emphasizes your triceps, lats, and pecs in that ...


3

I would recommend the book "Never Gymless" for someone in your situation, imo it is the resource for training without equipment. It has 100s of equipment free exercises for building all aspects of fitness including strength. Some of the exercises are listed below. Strength Exercises: Pushups, Diamond Pushups, Clapping Pushups, One handed Pushups, Pike ...


3

Well thank you, you just made me feel like a freak :) I think some of it is probably genetics, like how large your ribcage is. I'm not really sure, but that is probably not going to change that much. So it is very likely that regardless what you do you won't look exactly like the guy on the photo. Nevertheless, you can do the best with what you have. Since ...


3

By request... I would recommend dips (which can be done with various arrangements of common household furniture, or on a counter-top) pushups, of which there are MANY kinds/varieties/ranges of motion fly exercises with your (improvised) dumbbells.


3

If you're talking about a flat bench press, and if you were to follow something like the Madcow 5x5 linear weekly program: You will gain ~5 pounds a week. You have 45 pounds to gain. It will take you 9 weeks. This is predicated that you aren't over trained, you don't have any injuries, you eat and rest well, and you follow the program properly. I'd give ...


3

1) You can't spot reduce. Your body stores fat all over (and inside) of you in a ratio that's tied to your DNA. There's nothing you can do to target fat in any particular area. 2) You should get evaluated on your "moobs" to determine if you have gynecomastia (nicknamed: gyno ... like guy-no). 3) Most of your body fat deposits have to do with how much you ...


3

There are a few exercises I would recommend for such a problem. Check these out: Chest Flys Incline Dumbell Press Bench Press Cable Crossovers These suggestions are what worked for this guy, as well as some breathing exercises. I recommend you go check him out here: http://forum.bodybuilding.com/showthread.php?t=148765303 Good luck!


3

I would say this only really applies to the bench, dumbbell or barbell... Your grip and positioning on the bench is too high. It's probably more around your upper chest. Here's what I would suggest Scoot up on the bench until the bar is unracked at your middle chest, and when it's off the bar it hovers around your lower chest. Tuck your elbows in ...


3

Exercises that build muscle in your upper arms, shoulders, and upper back can make your shoulders look wider, but they won't change the actual distance between your joints. Although weight-bearing exercise can increase bone density, the basic geometry of your skeleton isn't really altered by exercise. There's no exercise that will make you taller or have ...


3

This is just a comment but a rather long one so I can't put it in the comments. There is certainly not enough information in your question to answer the question. Your question doesn't even quantify what it means for a muscle group to grow. Are you defining this by mass or by strength? Lifting is not only personal and factors in sleep, eating habits, ...


2

Wide Push-Ups; one of the best compound exercises available yet will isolate the width of the chest more so than a Close Push-Up. Combine both Wide/Close to target the majority of your chest.


2

I find it really hard to believe that you have a meagre 15 minutes each day to exercise. If that is the case, you should take a serious look at moving around your schedule to allow more time, at least half an hour to 40 minutes. Stay up later, prepare meals in advance to reduce time spent cooking, etc. Before I explain some things that I do without ...


2

No, it's not necessary to do any kind of flys at all. You can become enormously strong and sexy just by doing basic barbell compounds, as I've mentioned in another answer to one of your questions. 2hrs is a long workout, many experts suggest more than an hour of work sets is counterproductive. But I mostly read strength literature and you're doing a ...


2

Sounds like you want to bulk. Hiking, biking, and other 'extra' physical activities will not help with your bulking, no matter what your workout. Bulking with your bodyweight is possible in my opinion... Just make sure the exercises are in the 8-11 rep range (that means, that you can't do more than 8 to 11). This means taht your exercises won't be 'easy' ...


2

First things first is to take an assessment of your father. Typical problems of inactive people who spend a long time sitting include: Weak upper back (rear delts, traps, rhomboids) Tight chest muscles Slumped forward shoulders Tight hip flexers Stretched glutes Weak lower back Mobility focused work such as strengthening weak muscles and stretching the ...


2

We can't diagnose your pain, but you should rule out runner's stitch. http://www.runnersworld.com/injury-prevention-recovery/ask-doctor-why-sudden-pain-my-chest http://www.runnersworld.com/beginners/how-do-i-get-rid-of-side-stitches


2

Without seeing your form, it's difficult to provide an answer. However, from what you described, I would guess that when doing barbell bench press, you lower the bar closer to your neck instead of closer to your sternum. That would put added pressure on your deltoids. Machines typically make it impossible to perform an exercise with bad from. I would ...


2

Unfortunately, you really can't do much with the pecs without involving the anterior deltoid. The anterior delt works with transverse flexion (Any kind of movement bringing the upper arm from the side towards the center) and as a stabilizer of the shoulder girdle. Any kind of pressing motion will aggravate this. As you've noticed, the more emphasis towards ...



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