Questions tagged [chest]

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How to split a chest weightlifting workout for twice a week

I am an advanced beginner in terms of weightlifting but noticed I am not getting enough development in my chest, particularly my upper chest seems a bit less developed than the rest. Some of this ...
krishnab's user avatar
  • 339
-1 votes
1 answer
58 views

My chest is uneven but not as in left and right chest

So i have been exercising for some time at home i dont go to the gym but everything has been improving i can see progress and in my chest aswell but only a part. So i have looked up what to do how to ...
superwarioluigig's user avatar
3 votes
1 answer
77 views

Are flared elbows better for upper chest?

I was told that the positioning of the clavicular head meant that the muscle was activated best when the arms are flared, almost 90° to the body. I'm just wodnering if this is true?
Ethan's user avatar
  • 1,127
1 vote
1 answer
32 views

Are paused partial roms a good way to build into the full rom of an exercise?

I am trying to get myself to be able to do a full diamond push up. For that, I started do the partial rom I can, and holding it at the maximum rom I can go down, and then pushing myself. Would this be ...
tryst with freedom's user avatar
1 vote
0 answers
32 views

Is lower chest isolation necessary?

As a beginner, like a lot of beginners, I did way too much volume. Eventually, I went in the complete other direction and currently use a high intensity, low volume regime. I now do 6 working sets per ...
Ethan's user avatar
  • 1,127
2 votes
1 answer
195 views

Pronated vs neutral chest press

The machine I use for upper chest uses free weight instead of a cable stack but my question is regarding the handles, which are similar to the picture below, and resulting hand position. Using the ...
Ethan's user avatar
  • 1,127
1 vote
1 answer
67 views

Is there a difference between pec flies on seated pec fly/rear delt fly machines and cable flies?

More specifically do they both target the same muscles, and even more specifically do they both equally target the serratus anterior?
Frank's user avatar
  • 271
0 votes
1 answer
48 views

Dumbbell pullover across bench form

I have three related questions about doing the dumbbell pull overs across the bench. How low should I keep my hips when doing the exercise? How should I breath when I do the exercise? Should I ...
tryst with freedom's user avatar
2 votes
0 answers
24 views

Unracking the Chest Press Machine without Pedals

previously I used to workout in a gym where there was a chest press machine with pedals like that However my actual gym just has a plate loaded chest press without pedals: Since my shoulders hurt ...
Kinka-Byo's user avatar
  • 1,731
2 votes
1 answer
150 views

Chest press vs flys

I understand the practical differences between these two exercises And that then you work the just in different ways, but my question is why... from a more technical standpoint? I ask this because ...
Ethan's user avatar
  • 1,127
0 votes
0 answers
58 views

Why is my incline bench the same with dumbbells as it is with the barbel

I have heard that your bench press should be around 15% weaker with dumbbells as it is with the barbell. This pretty much holds true for my flat bench. All these stats are for sets of 6: for incline ...
Ethan's user avatar
  • 1,127
2 votes
0 answers
72 views

Which is the proper point of contact with the bench in bench press?

When I perform the bench press, and all similar exercises where it is usefult to brace against the bench (by thinking of squeezing the its fabric), such as dumbbell inclined press etc, I feel a ...
Kinka-Byo's user avatar
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2 votes
1 answer
240 views

Are there any good exercises to make pectus carinatum less noticeable and exercises that can help get rid of rib flare

I am 14 years old, 5'7, and weighed 118 last time I checked. One side of my sternum protrudes more than the other side leading me to believe I have pectus carinatum. It's noticeable even from the ...
Dariu's user avatar
  • 21
1 vote
0 answers
37 views

Chest trauma during dips on horizontal bars during workout, pain in the upper part of anterior chest wall, hard to breath deeply [closed]

Sorry if it's considered off-topic here, I hoped there will be plenty of people to share their experience, as I now know that's a very frequent trauma during this kind of exercise (should I knew it ...
tis's user avatar
  • 111
2 votes
2 answers
2k views

Does the skull-crusher work the chest isometrically?

sometimes I feel my chest slightly working in the skull-crusher. So, I thought it could be normal. In fact, although all the pictures showing the skull-crusher involved muscles shows only the triceps, ...
Kinka-Byo's user avatar
  • 1,731
2 votes
2 answers
233 views

How would you replace the bench press for chest hypertrophy?

although I like the bench press very much, I think I'll stop doing it as it causes me right scapula pain in the point shown in figure. This probem occurs if I perform barbell bench press, dumbbell ...
Kinka-Byo's user avatar
  • 1,731
0 votes
1 answer
102 views

Define lower chest ( dumbells of 5 kg -after 10kg and goes on ) - Home

I have seen many answers on how "to define the lower chest". I see something interesting as an answer "As your feet go higher, you're targeting more of the lower-chest." Is that ...
e.p's user avatar
  • 953
4 votes
2 answers
722 views

Recommend chest exercises that will activate/help feel mind muscle connection

I'm trying to build muscle (not much like the professionals but just to get into an aesthetic shape and feel the joy after working out). I've got everything set. I'm a little over a month into working ...
Desai's user avatar
  • 141
3 votes
1 answer
472 views

How to rack/unrack the barbell properly in bench press

I have seen in my gym plenty of people unracking/racking the barbell like Jeremy Ethier in the following picture. He has the bar exactly above his eyes. But when I bench press, I don't feel safe when ...
Kinka-Byo's user avatar
  • 1,731
2 votes
0 answers
111 views

Resistance band chest press

I am trying out resistance band workouts. I am fairly experienced using barbells and dumbbells. While trying chest press using a band, I feel my triceps more than my chest. What could be possibly ...
aneeshere's user avatar
  • 121
1 vote
1 answer
524 views

Will stomach fat help to create faster muscle growth on biceps/chest than eating right

If we have fat in our body, our system burns that fat and creates muscle. It eats from the body fat we have. In old days (8 years ago), I was very skinny, with very little muscle. Now, I have a little ...
e.p's user avatar
  • 953
1 vote
1 answer
135 views

Which is the role of the chest in push-ups?

As simple as it may be, I find it so difficult to understand which is the chest role in a push-up (and so I don't have the proper mind-muscle connection on how activate my chest). Chest, as said here, ...
Kinka-Byo's user avatar
  • 1,731
-2 votes
1 answer
146 views

Do chest muscles depend on wrist size as well?

I dont have particularly good wrists. But I am determined. Is it possible to get a good chest by working hard, or is it predetermined that I cannot have a good chest because of my wrist size?
AnonymousMF's user avatar
3 votes
1 answer
391 views

Dumbbell bench press: how to get into position

when I practice dummbbell bench press, I'm afraid more of how to get into the right position than how to perform the exercise. Precisely, these are the steps that should be performed (images taken ...
Kinka-Byo's user avatar
  • 1,731
0 votes
2 answers
201 views

How to get huge triceps?

I have very weak triceps (15.3 inches) and chest (44 inches). I'm working out for almost 4 years but my bench press still under 154lb. The last few months I worked out harder on this muscle group, but ...
Richie's user avatar
  • 31
0 votes
1 answer
680 views

Can I make bigger my rib cage doing breathing squats, pullover etc.?

I wanna make my rib cage bigger for better chest size. I've heard that breathing squats, pullover, traction raider (it's like pullover without weight link(video on russian)) could help me get bigger ...
Richie's user avatar
  • 31
1 vote
1 answer
106 views

Chest strengthening without weights or press ups

After 6+ weeks of no exercise and lockdown I found that just 10 press ups brought pain to my main neck muscle. So I have a painful sternocleidomastoid but I want to strengthen my chest (well, ...
Matt W's user avatar
  • 211
2 votes
1 answer
78 views

How much back work is required to counter-act high volumes pressing

What is the minimum amount of scapular work one needs, in order to maintain good posture when doing extremely high pressing volume, considering one starts with a back strength on elite level and a ...
user avatar
1 vote
2 answers
139 views

Is the bench useless?

Apparently function of the tricep is also pulling the humerus back, and function of the chest is also pulling the humerus down. And Indeed pullovers are listen as both back and chest builders. And ...
Verdesca's user avatar
1 vote
3 answers
2k views

I can't lift the weights I lifted last times

Here is my dumbbells' press (bench) performance in the last two times of my chest workout: before last time bench's training (dumbbells' press) 32.5kg - 10 reps 32.5kg 10 reps 32.5kg - 10 reps 35 ...
Amr's user avatar
  • 115
0 votes
2 answers
10k views

How to get rid off from Pectus Carinatum aka Pigeon chest through diet and workout

I am about 21 years old and I have pigeon chest disease about 3-4 years ago. In start I can not even notice about it but time to time I felt really ashamed to pull off my shirt in front of any people, ...
Muhammad Usama's user avatar
6 votes
2 answers
1k views

Is it necessary to train 'outer' pecs or 'inner' pecs?

For years the three Staples of chest development I have known have been upper pecs, middle pecs, and lower pecs. There are a lot of posts about inner and outer oec development.. and even a lot of ...
user avatar
1 vote
1 answer
260 views

Pec minor dip alternative

I’ve been doing this Pec Minor Dip that I found on a YouTube channel for a while now. It feels good during the middle of a chest day routine, but gives me wrist trouble, even with wrist wraps. Is ...
JacobIRR's user avatar
  • 211
1 vote
2 answers
413 views

How to efficiently stretch Pec Minor (Pectoralis Minor) for rounded shoulders

For about 20 years now, I have had rounded shoulders due to too mostly too tight Pec Minor muscles. I've been trying to change that for about a year now. My investigations on the internet brought me ...
Andy R's user avatar
  • 113
1 vote
3 answers
333 views

How to target the upper middle / inner part of the chest?

What exercises can you do to target the upper middle/inner part of the chest? Is it as simple as doing incline chest press?
Alex Probert's user avatar
1 vote
1 answer
223 views

Fixing uneven chest size

So I've been working out pretty consistently for the past two years, and I've always had much more volume in my left pectoral than my right. Is there a convenient way for me to correct this? My weight ...
David G.'s user avatar
  • 113
3 votes
1 answer
273 views

What is the hardest bodyweight chest exercise?

By "the hardest bodyweight chest exercise", I mean the one that requires the most amount of skill and strength. Is there a bodyweight chest equivalent to the handstand pushup or the front lever, for ...
CMK's user avatar
  • 345
4 votes
2 answers
996 views

What is this exercise called and what is it's purpose

Referring to the image below, the arm involved in the exercise is bent to 90 degrees throughout the exercise, as if doing hammer curls, only that the arm stays in that position throughout this ...
pnizzle's user avatar
  • 178
7 votes
2 answers
7k views

How can I engage my chest more when doing pushups?

I understand that pushups are supposed to be a chest exercise primarily. However, I find that I use my triceps and anterior deltoids more than my chest when doing the exercise. How can I engage my ...
CMK's user avatar
  • 345
0 votes
1 answer
123 views

Should I be doing push-ups if I can do dips in order to hit chest muscles?

I was doing the following exercise https://www.youtube.com/watch?v=kBJTLMaJZrQ for some weeks. I had been doing just 3 sets of normal push-ups till the fatigue before, so it took only a few weeks for ...
Марк Павлович's user avatar
-4 votes
1 answer
130 views

Dumbbell bench press tutorial

I need a full definitive guide for dumbbell bench press but when i search on web, i get only results for barbell bench press. Any source you know?
Akash's user avatar
  • 1
0 votes
1 answer
139 views

Best home workout that targets the pectoralis minor or the lower chest?

I have a good amount of upper chest but lack lower chest, giving my chest a somewhat breast-like appearance. I've gone online to figure out which home exercises I could do that targets mainly the ...
Prince's user avatar
  • 275
0 votes
3 answers
372 views

Slim guy-chest-define low pecs at home

I want to do my low pec like this on screen.I am doing push ups (elevated).What are the possible workouts i can do at home to obtain like this?If i need to add i can.I am eating right.I need only home ...
e.p's user avatar
  • 953
5 votes
2 answers
423 views

I have atrophied pectorals. How should I train them ? Pictures

Before I show you my photos taken from different angles, I want to explain how I train. Biological informations AND Diseases I'm a 22.5yo male, 1.70m (67 inches), I think I'm between [20 ; 25]% BF. I ...
JarsOfJam-Scheduler's user avatar
0 votes
2 answers
117 views

How much can be developed the low pecs of chest

i have visible low pecs but i don't know if i ended on that spot or i can develop it much more.My question concluded the previous sentence is how much can be developed the low pecs of chest?I think it ...
e.p's user avatar
  • 953
1 vote
1 answer
88 views

How to calculate muscle and kg needed to obtain your body type you wanted [closed]

i am 23 years old.I have a body like this https://i.stack.imgur.com/GG8G9.jpg .I am 1.81 inch,72 kg.I want to obtain like this https://i.stack.imgur.com/cZDQ0.jpg.How much muscle kg should i add?How ...
e.p's user avatar
  • 953
0 votes
1 answer
155 views

Can we do pressing movements two days in a row

Currently I am working on Chest & biceps [ Mon ] , Triceps [ Tue ] , Back [ Wed] , Shoulders [ Thu ], Legs [ Fri ] from Mon to friday.... Somewhere i read below : Try not to do pressing ...
USer345738380's user avatar
0 votes
2 answers
144 views

I want to make a daily home workout schedule

M/18/5'5"/105lbs (1.6m/48kg). I am an amateur when it comes to working out but I would like to build muscle. I want to make a daily home workout schedule where each day I work on different body ...
Aloulou123's user avatar
2 votes
3 answers
16k views

Incline or Flat Bench First? Dumbbell or Barbell First? Why?

I've been following a weightlifting workout where the chest workout is in this order: barbell incline chest press dumbbell incline chest press barbell flat chest press I've seen incline ...
Christine Urban's user avatar
2 votes
1 answer
101 views

Weight loss conundrum [duplicate]

I want to know how I can lose fat and gain muscle simultaneously. This is my current situation. I have fat chest. I have small arms. Fat stomach. Belly fat in back. I am going to gym four days ...
Eranda Peiris's user avatar