ShapeFit.com

[erkydi]

hey guys, Ive been doing bench presses and actually inreasing which i am happy with and obviously the size grew too which is good. but i have a problem, i found out that the middle area between my pecs arent really growing that well .....it seems to not relaly grow the rounder or linear outline......any tips on how to defin ethem better? i do bench p;resses accurately, slowly while going down to chest and going up , repeat.....any help exerpience ,etc would be nice

[Jonny]

You should execute a range of exercises on your chest to target the different areas of your chest as the bench press alone simply wont build your chest beyond a certain level. Try dumb-bell flyes or simply vary the bench press by increasing or decreasing the incline. To focus upon the middle or inner chest area, exercises such as close hand press-ups or cable cross-over flyes are effective. Building the upper, lower, inner and outer chest will give you a better defined look and what's more keep your chest development in balance. But like most body parts, the only real way to see definition depends upon your bodyfat. Diet is essential therefore, but cardio obviously helps in this matter

[swanso5]

the best pec builder i've found are push ups with feet elevated on gymnastic rings...these allow for you to do a "power" version of the push up where you arms stay straight like normal or you can bring the rings in together such as a crossover...plus using all of your bodyweight as resistance is much more wt you'd use than if you were to do crossovers normally...great for inner pecs