Need bigger delts and pecs :P

danman77220 · 10-25-2006, 05:36 AM

Sup guys. I just wanted to ask you all, what are some exercises that would make the inside of my chest gain size? It seems to be gaining muscle on the outside, but is it going to fill in slowly?

And also... what are some good deltoid workouts? Mine are so small and weak. Thanks guys!

**Succio** · 10-25-2006, 06:23 AM

heavy dumbell flys, pinching your shoulder blades together.

bench press, military press, dumbell raises, laterals, arnold press.

**romanaz** · 10-25-2006, 07:34 AM

what works for me (for deltoid gains that is, my chest aint to big)
is

one of the following for 3-8 reps heavy weight (after warmup this is)
standing bb military press
clean/jerk
seated bb military press
seated military press

then what I call a triple threat (thank you SCT), which is a megaset of front raises, side raises, rear raises.

I do 20 reps of front, then 20 reps of side, 20 reps of rear, with as little rest as I can.

:funfun:

**davtown** · 10-25-2006, 08:34 AM

I have never heard of 'inner' and 'outer' chest exercises... one instance where I can feel an exercise in the inner portion of my chest is by squeezing my chest really hard at the peak of a fly movement. However, when doing this I feel my whoel chest working, not just the inside... like I said, I've never heard of inner and outer chest targeting.

Jordan×core · 10-25-2006, 12:13 PM

well for my delts I just do arnolds and dips and powercleans.

I already have a big chest but tahts just from swimming.

Benchpress, Inverted BP, and some of the others that were mentioned.

**DJSTARER** · 10-25-2006, 04:12 PM

weighted dips (deep) for chest dev, and any shoulder exercise should work... as long as you give it the same attention as your other key exerecises...

TommyJ · 10-26-2006, 03:21 AM

If u go to Teen BodyBuilding the Teen Part of the forums theres a sticky there lists a bunch of technique and exersizes and gives u small clips of how to do them... Hope that helps

navarone · 10-26-2006, 02:19 PM

For chest my fav exercise is decline bp, hits the shoulders and chest! lol.

**Ikaika** · 10-26-2006, 06:35 PM

if you're concerned about your inner chest, try using a little narrower grip on your bench/incline bench...this increases the range of motion and you wind up with the muscle contracted more completely at lockout. Also, you can take a flat bench and use two low pulleys to do fly's. This puts tension on your pecs at the very top of the movement rather than at the bottom the way it is with dumbbells.

Shoulders are different from your chest, back, etc. because they are mostly slow-twitch muscle. This means you need to do higher volume to really fatigue them. I like starting off with 3 sets of military press, followed by 2 sets of db press. Then I do 3 sets of lateral raises, 3 front raises, and 3 rear. Easy.

2 HUGE · 09-06-2007, 05:35 AM

inner chest: flat and incline fyles man

you could also narrow your grip when benching like said above, but if you are putting on good mass on the outer chest then keep your grip as it is and do some flyes

danman77220 · 09-06-2007, 06:23 AM

Holy bump batman lol

**b-boy** · 09-06-2007, 06:36 AM

Quote:

Originally Posted by Ikaika

if you're concerned about your inner chest, try using a little narrower grip on your bench/incline bench...this increases the range of motion and you wind up with the muscle contracted more completely at lockout. Also, you can take a flat bench and use two low pulleys to do fly's. This puts tension on your pecs at the very top of the movement rather than at the bottom the way it is with dumbbells.

Shoulders are different from your chest, back, etc. because they are mostly slow-twitch muscle. This means you need to do higher volume to really fatigue them. I like starting off with 3 sets of military press, followed by 2 sets of db press. Then I do 3 sets of lateral raises, 3 front raises, and 3 rear. Easy.

great post! i do the same thing for shoulders also, just about my exact workout lOl

TheRock · 09-06-2007, 07:38 AM

Quote:

Originally Posted by danman77220

and also... what are some good deltoid workouts? Mine are so small and weak. Thanks guys!

Small is to weak as Big is to strong. Is it a coincidence that the guy shoulder pressing 225 for 10 is twice as wide as the kid who struggles with an unloaded bar?

Stick to the basic exercises, and get stronger. The size will come.

**Ikaika** · 09-06-2007, 08:19 AM

Quote:

Originally Posted by b-boy

great post! i do the same thing for shoulders also, just about my exact workout lOl

Now why the crap are my shoulders not 1/4 as awesome as yours....ARGH.

10-25-2006, 05:36 AM	#1
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Need bigger delts and pecs :P Sup guys. I just wanted to ask you all, what are some exercises that would make the inside of my chest gain size? It seems to be gaining muscle on the outside, but is it going to fill in slowly? And also... what are some good deltoid workouts? Mine are so small and weak. Thanks guys!

10-25-2006, 06:23 AM	#2
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	heavy dumbell flys, pinching your shoulder blades together. bench press, military press, dumbell raises, laterals, arnold press. __________________ SUPPLEMENTS.NET REP

10-25-2006, 08:34 AM	#4
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	I have never heard of 'inner' and 'outer' chest exercises... one instance where I can feel an exercise in the inner portion of my chest is by squeezing my chest really hard at the peak of a fly movement. However, when doing this I feel my whoel chest working, not just the inside... like I said, I've never heard of inner and outer chest targeting. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-25-2006, 12:13 PM	#5
Jordan×core Pro Stature Join Date: Mar 2006 Posts: 851 Recipes: 0 Rep Power: 31	well for my delts I just do arnolds and dips and powercleans. I already have a big chest but tahts just from swimming. Benchpress, Inverted BP, and some of the others that were mentioned. __________________ How did I fail women studies? I love bitches. If there is no enemy there is no fight...if there is no fight there is no victor...if there is no victor there is no crown.....now we have a enemy we have a fight and we will win the crown.

10-25-2006, 04:12 PM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,166 Recipes: 0 Rep Power: 116	weighted dips (deep) for chest dev, and any shoulder exercise should work... as long as you give it the same attention as your other key exerecises... __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-26-2006, 03:21 AM	#7
TommyJ Amateur Join Date: May 2006 Location: Ohio Posts: 93 Recipes: 0 Rep Power: 6	If u go to Teen BodyBuilding the Teen Part of the forums theres a sticky there lists a bunch of technique and exersizes and gives u small clips of how to do them... Hope that helps __________________ :sparta:

10-26-2006, 02:19 PM	#8
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 52	For chest my fav exercise is decline bp, hits the shoulders and chest! lol. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

10-26-2006, 06:35 PM	#9
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,900 Recipes: 0 Rep Power: 222	if you're concerned about your inner chest, try using a little narrower grip on your bench/incline bench...this increases the range of motion and you wind up with the muscle contracted more completely at lockout. Also, you can take a flat bench and use two low pulleys to do fly's. This puts tension on your pecs at the very top of the movement rather than at the bottom the way it is with dumbbells. Shoulders are different from your chest, back, etc. because they are mostly slow-twitch muscle. This means you need to do higher volume to really fatigue them. I like starting off with 3 sets of military press, followed by 2 sets of db press. Then I do 3 sets of lateral raises, 3 front raises, and 3 rear. Easy. __________________ No supplement can make up for the lack of a strong work ethic.

09-06-2007, 05:35 AM	#10
2 HUGE Pro Stature Join Date: Aug 2007 Posts: 157 Recipes: 0 Rep Power: 26	Re: Need bigger delts and pecs :P inner chest: flat and incline fyles man you could also narrow your grip when benching like said above, but if you are putting on good mass on the outer chest then keep your grip as it is and do some flyes

09-06-2007, 06:23 AM	#11
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Need bigger delts and pecs :P Holy bump batman lol __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

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