Chest Development

[GrandRoyal]

Chest, genetically is the most difficult area on my body to train for growth/definition. Ive been hitting it for about 6 months now and have had DOM's-Extreme DOMS after every chest workout. My bench is up to 225lbs and i get 4-5 reps with that opposed to my 165lb max 6 months ago but i barely see an increase in definition.

My question. What exercise would be best to increase definition in the chest primarily the lower part of my chest. Not the inner lower, not the outer lower chest.. But the space in between [img]/forum/images/graemlins/smile.gif[/img].

Before replies, ive been doing decline bench, dips, and bent over cable crosses for months now. Maybe my rep range is wrong? What is optimal.

[Gain_is_Pain]

If you have already been doing Dips, Declines etc as you say then I would advise these courses of action:

1) You say you are benching at 5-6 reps per set. Optimal Hypertrophy levels exist in the 8 - 12 rep range

2)You sound as if your Chest Workout has been very similar for a long time - have you worked in Dumbell presses for a greater Range of Motion? What about some supersets? Drop Sets?
Variation is the key

3) Are you lifting like a Power Lifter? Slow your negatives and hold for a second at the top of each rep. This hould incerase blood flow to your entire chest region.

[GrandRoyal]

1) My reps would normally be 10/8/8/6-7
2) My chest workout changes constantly so i can keep my body guessing and sore
3)Lifting like a power lifter? Maybe. <-- this might be a problem, im going to the gym now and ill work on this a bit.

[Crzyenuff]

For inner chest. Non peak dumbell flys have worked for me. Give it a try and let us all know! Hardcore

[miker44]

if definition is your problem its possible your body fat percentage isnt low enough for the amount of definition you want to see....maybe you should try going on a cut and or adding some more cardio?

[Virgo]

Also try to incorporate some Fascia Stretching.

[GrandRoyal]

"Fascia Stretching"

where can i find info on this

[miker44]

do a search and write this +fascia+stretching and youll find wat your looking for

[miker44]

put a space inbetween the words though or it wont come out right, +fascia +stretching

[GMUnit]

or just go to one of the threads I put it in earlier...

Direct link:

http://www.abcbodybuilding.com/fascialstretching

Link to forum discussions:

This includes a short explanation of both fascial stretching and the "yu yevon method" of intensive posing inbetween sets
http://www.abcbodybuilding.com/forum/sho...rue#Post1191227