First time poster. I got back into weight training at the start of the year after a 2 yr break and the bug has really bitten me and now I’m getting more and more motivated to clean up my diet, train smarter, and improve asymmetry or weaknesses in my physique.
One are I’d like to improve is my central chest, where both pecs meet. My pecs don’t “meet” in the middle, which could just be done to genes, but I’d like to know if there are any pec exercises I can do to develop that inner section of the chest.
For mid chest, use the one with the Vertical Handles, not the elbow pads. Arms mostly straight to keep tension on the pecs and off the biceps. Focus on the “top” of the motion and hold for a second when your hands come together. You want your hands kinda high, like above your nipples.
@FlatsFarmer thanks for the exercise tip, funnily enough I just added this back into my workout last week after years of not doing it.
I think as people suggest I need to put on more muscle.
This year I’ve really focused on weight loss with weight training and cardio after I put on weight during the whole COVID lockdowns/working remotely etc. and went from 78kg in Dec ‘19 to 91.4kg in Jan ‘22! It’s the first time in my life I got fat and am now down at 80kg. However, my bodyfat is 15% and I’m aiming for 12% so need to continue to cut fat and build muscle, which is just a bit tricky but I’m getting there.
I’ll add barbell bench press back into my routine too as I swapped it out about 3 months ago for dumbbell press.
Unless you’re using a Dexa scan, whatever BF% you think you are - you probably aren’t (rule of thumb is to add 5% to what you think you are).
Recomping is hard and slow; you’re trying to drive straight, but the road is forking… You’d be better off chasing one goal at a time in this case.
I will say that you are likely able to get stronger while leaning out, since you are coming off a layoff… You could pursue strength and fat loss if balanced properly.
I’m using smart scales that give multiple readings and whilst not scientific, I think they’re fairly accurate, I can see the top 4 of my abs which is an achievement, lol. I also have visibly more muscle than I’ve had before which I put down to better, more regular training and of course loss of fat.
Just to be clear, I’m not looking to compete or be fanatical about it, I’m a 48 yr old dad with a business and family that put demands on my time but I still get to do some form of exercise every day, which I’m happy with.
I just have to say: when it comes to symmetry concerns, central pec development seems pretty far down the list of problem areas.
I have to believe thigh sweep, diamond-like calves, flaring lats, cannon ball delts, and full biceps and triceps rate a little higher of areas of concern. But if you have all of those, let’s work on those pec muscles.
Bodyfat impedance testing can be as much as 15% off, pending hydration and electrolyte balance. Not saying this to discourage you, just letting you know that if you decide to not drink water for the next 2 days - your scale will say you reached 12% no problem… even if you didn’t lose any bodyfat.
THAT being said, mirror definition always works as an objective marker - so long as you can objectively see yourself the way you are.
You said you can see a 4-pack, this is great progress.
For reference, ~8% BF looks like this:
You’re making great progress, just don’t focus on the number unless you have a real reason to do so (like stage competition).
For pec development - I recommend to just keep adding muscle everywhere. If/when you get to a point that you feel you need to specialize (bring up lagging bodyparts/make good bodyparts great), then you can do that too… But we are simply built the way we are in the end.
Maybe it’s an incline DB press, or maybe it’s cable cross-overs or whatever else, but Everybody does a “hugging” or adduction exercise for their chest.
So if you’re gonna do it anyway, why not use the style that hits an area you want to hit?
Thanks for the advice. I’m using Fitdays scales/app that gives a breakdown of subcutaneous fat, visceral fat, muscle rate, BMR, bone mass, body fat, body water, etc. As I said, I know these aren’t perfect but I like that they’re more than typical scales giving me just my body weight and they certainly encourage healthy habits so I’m happy with them.
This is the absolute state I let myself get into after 18 months of living like lockdown 1 never ended
yea. Gotta use the mirror test or ask someone experienced that can tell just with a quick glance.
when I first started, the one thing that brought my chest up significantly was super setting machine chest press with cable flies… or cable flies directly followed by push-ups.
by doubling up the volume here and there you not only provide mechanical stimulation, but also metabolic (the burn)… and then the extra blood flow to that area from all that. that should add size faster than doing a single exercise. Other than that… where your pecs insert is genetic
