I am relatively new to weightlifting, but I have a simple question that I could not find the answer to when I use the search function. I benchpress often and I have been doing it for a while, the only thing is, is my pecs are good at the top, but it seems that the muscle isn't really building as much on the lower part. I am a bit heavy and I want to lose some of the fat on the lower part of my pecs, but it seems that benching doesn't really build too much muscle on that lower part. Is there a special way to get that part of the pectoral, or will it all even out eventually. Thanks for the help, I apologize if this question has been posted previously.
It'll probably all even out...depending on your genes, etc. I wouldn't worry about it. If you want, you could clean up your diet and you'd lose a little weight (I'm sure you know you can't target your chest for fat loss).
I'm aware I can't target my chest for fat loss. I'm evening out my workouts and I'm running 5 miles a day. I usually work out an hour every other days, and my workouts are vigorus. I'm making a lot of progress for only being into this for half a year and I guess I have age on my side, i'm 16. I'm limiting all my food intake because I have the right build to put on muscle. The last thing I need to do is gain weight. Thanks for the advice, I appreciate it.
How do you expect to gain muscle without gaining weight? Body recomp?
And what do you mean by "I have the right build to put on muscle"? Muscle is built by food, exercise and rest. ANYBODY no matter their build can put on some muscle...unless they have serious health issues or something along those lines.
Last edited by Songsangnim; 04-09-2008 at 09:52 PM.
cardio can assist on a bit of a calorie deficit
get used to doing pushups, and lots of them. keep your hands one and a half to two shoulder widths apart. do them slowly and obviously go all the way down, but dont let your body touch.
search youtube, theres hundreds of videos of different chest exercises. whatever works for you...
"If you're not fighting for something you're dying for nothing."
18 y/o, 5"6', 151.6lbs.
Goal: 160 LBS by July (under 10%bf)
Squat: 205 (Outdated)
Dead: 205 (Outdated)
No, I'm not going to claim that dips will develop your "lower chest" more, but I will say that I never saw significant pec development until I started doing dips.
I am thick with broad shoulders, I don't need to pack on weight right now, I'm just getting more toned I guess you could say. I'm not going to become a bodybuilder, so i'm cutting down on portion size but i'm still getting the protien and nutrients required to be healthy and lift weights. I'm just not trying to put on huge amounts of muscle.
Originally Posted by azma
Most dudes don't grow boobs from drinking milk, but, if you do grow boobs, just hope they're shapely. If so....PM me?
I am thick with broad shoulders, I don't need to pack on weight right now, I'm just getting more toned I guess you could say. I'm not going to become a bodybuilder, so i'm cutting down on portion size but i'm still getting the protien and nutrients required to be healthy and lift weights. I'm just not trying to put on huge amounts of muscle....Tired of post happy people flooding the good content with empty posts...EAT!!!
Ok, I'll weigh on the issue... the only way to lose fat is to diet right. It sounds like your doin everything right so far, just keep it up and the boob weight will disappear. For a lot of people, (including myself) that boob weight is the last to come off. Until you get down there to something like 12-13 BF, you might not see any definition in your lower pecs. Doing decline bench and decline flies will help build that area, so will cable crossovers but until you lose the fat, your boobs might just getting bigger.
Great read on the 10 top ten myths of Bodybuilding nutrition by Dave Barr (T-Nation).
if u want to gain muscle on the chest you are gonna have to eat more and gain weight as well. Are u squatting at all?
Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse
Any man under 200lbs is a woman - RhodeHouse
I do squats also, as I do many other workouts, I don't only bench. I heard squats are good for losing a large amount of fat, so I will probably begin squating more than i'm benching now. I figured lifting is good for putting on muscle and running would be good for taking some extra fat off and staying more fit. I am eatling much less but more often, around 5 small meals a day.