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outer chest

Posted: Mon Dec 18, 2006 9:57 pm
by dmcpher728
I recently bought a weight bench and have been using it for about two months. I used to push-ups every day for about 1.5 years and I developed a nice inner chest. I still do close grip bench presses for my inner chest but I want to build my outer chest. What are some excersises that will help me? I do wide grip bench presses but they don't seem to be helping me much.

Posted: Mon Dec 18, 2006 10:13 pm
by Juggers
Good question. I'm no expert yet, but any pushing chest movement where you arms are farther than shouler width can help to build the outer chest.

Dumbbel chest flys
Wide pushups
Wider dips (be careful)
Cable chest flys

I know what you mean about the wide grip benches...I don't like them either because my wrists hurt and feel stupid...Idk if Im doing something wrong..but something isn't right about my wrists when doing them.

Posted: Mon Dec 18, 2006 11:28 pm
by Stephen Johnson
Maybe this link will help

Posted: Tue Dec 19, 2006 12:37 am
by Ironman
I do flat and incline bench with both dumbbell and barbell. Every now and then I substitute decline for flat. That's all I do and my chest is nice and even.

Posted: Tue Dec 19, 2006 7:15 am
by hoosegow
Try wide grip reverse grip bench if your wrists hurt the other way.

Posted: Tue Dec 19, 2006 9:24 am
by Matt Z
If you don't feel your getting adequate pectoral development from pushups and barbell presses (flat and incline), try dumbbell presses (flat and incline).

Posted: Tue Dec 19, 2006 10:49 am
by jwcalla
I'm kinda surprised that the "outer" and "inner" parts of the chest can be developed at different levels. Aren't they part of the same muscle? How is that physiologically possible?


Posted: Tue Dec 19, 2006 11:31 am
by Matt Z
Honestly, it's not. The shape of each pectoral head (or any other muscle) is determined primarilly by genetics.

The reason I suggested Dumbbell Presses is that these work better for some people than pushups and barbell presses, for developing the entire muslce.

Posted: Tue Dec 19, 2006 11:38 am
by Matt Z
PS.) Although the shape of each muscle or muscle head is determined mostly by genetics, their appearance can change somewhat as that muscle develops. For example, the bigger my biceps get, the rounder they look, although they'll probably never have really good peaks. In his case, the outer portion of his chest will most likely fill in as his pectorals continue to develop.