I have really broad shoulders and i cant seem to fill in the top part of my chest around the collar bones, i dont know if its genetics or what, but i never do flat bench my check routine have always consisted with incline presses, incline flies, incline db presses, and for flat ill hit the power press smith machine, do you think i should focus more on trap and front shoulder to fill up in the collar bone area, any advice would be appreciated
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anyone have the collar bone prob?
Started By johnysworld2001, Sep 17 2003 04:04 PM
8 replies to this topic
#2
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Posted 17 September 2003 - 04:47 PM
Well the area you are speaking of is the Clavicular head of the pectoralis major, I dont know your work out routine, however, consider that you may to try to make up for this lack be over training the area. MAYBE, not.... Just a thought for you.
IMO the flat bench is still good for overall pec, development, I would suggest doing with dumbells... SQUEEZE at the top.
Second exercise, an incline of some sort. DUMBELLS or flys. Smith.
THIRD, Do a lower cable similar to cable cross-overs but from the lower/lowest postions on you machine.(also, your thumbs to the outside like you would grip a curl bar(also known as the anatomical position)). do both at the same time. Face the same way you would for cross overs. IT will be similar to a front raise but upon flexion of the joint and bringing it medially this will cause a very strong contraction of the Clavicular head of the pec, and also your anterior deltoid at the same time. DUE to the kinesiology of the area this will help very much.,.....
LMK if you dont understand that exercise.
GITTYUP ;freak
IMO the flat bench is still good for overall pec, development, I would suggest doing with dumbells... SQUEEZE at the top.
Second exercise, an incline of some sort. DUMBELLS or flys. Smith.
THIRD, Do a lower cable similar to cable cross-overs but from the lower/lowest postions on you machine.(also, your thumbs to the outside like you would grip a curl bar(also known as the anatomical position)). do both at the same time. Face the same way you would for cross overs. IT will be similar to a front raise but upon flexion of the joint and bringing it medially this will cause a very strong contraction of the Clavicular head of the pec, and also your anterior deltoid at the same time. DUE to the kinesiology of the area this will help very much.,.....
LMK if you dont understand that exercise.
GITTYUP ;freak
#3
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Posted 17 September 2003 - 05:09 PM
Thanks for the advice gitty i have used that routine before and i havent had luck with it its funny i dont do declines or flat and the bottom of my chest has always been bigger, i mean its even from the top down its just my collar bones are still visible, could it be that i might need to work out more front delt and traps to get an overall thickness?
#4
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Posted 18 September 2003 - 12:50 AM
LETS DO THIS, PRE-exhaust with cables, the way I said, 3 sets after warm up. 8-10 reps.
Then do 30 degree incline flys 3 sets 8 reps, 1-2 forced.
or switch in one of these.
INCLINE ON A SMITH,
or DUMBEL INCLINES.....(now when you do these at the bottom of the rep have them pointing the way your thighs are, on the press up turn them perpendicular,
this will help.....
YOU WILL have to entertain this thought..... I had a person I knew in school born with out pec, majors... he had pec minor MRI CONFIRMED.
You may not have a good genetic potential,,, HOWEVER I am jealous as f*&^ of the broad shoulders. I have good upper pecs but damn if my shoulders are not that broad.
LMK
GITTY
Then do 30 degree incline flys 3 sets 8 reps, 1-2 forced.
or switch in one of these.
INCLINE ON A SMITH,
or DUMBEL INCLINES.....(now when you do these at the bottom of the rep have them pointing the way your thighs are, on the press up turn them perpendicular,
this will help.....
YOU WILL have to entertain this thought..... I had a person I knew in school born with out pec, majors... he had pec minor MRI CONFIRMED.
You may not have a good genetic potential,,, HOWEVER I am jealous as f*&^ of the broad shoulders. I have good upper pecs but damn if my shoulders are not that broad.
LMK
GITTY
#5
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Posted 18 September 2003 - 01:21 AM
Thanks for the advice i will try that routine and keep you updated
#6 Guest_bigarms_*
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Posted 18 September 2003 - 09:16 AM
I had the same issues with the upper collarbone areas....having wide shoulders. Here is my 2 cents worth on what I changed in my routine to compensate.
Dumbell flat bench- controlled with top extension squeeze. also go as low as possible.
I changed the flat bench -bar and got more mass in my upper pec's. Also this gave me a muscle control that allows me to flex from bottom of my pecs up to my collarbone.
Cable flys
Shoulder shrugs- build up your traps
Military press - Delts exercise will also increase this area.
I would stop using the smith machine for flat bench.....there is no control and it only lets you hit a specific area. Dumbells let you hit the area that you want to inhance in the upper pec area. I fould that when I went back to the bench it smoothed out my pecs....made them wider and lost some height...so I only do dumbells on flat bench.
Dumbell flat bench- controlled with top extension squeeze. also go as low as possible.
I changed the flat bench -bar and got more mass in my upper pec's. Also this gave me a muscle control that allows me to flex from bottom of my pecs up to my collarbone.
Cable flys
Shoulder shrugs- build up your traps
Military press - Delts exercise will also increase this area.
I would stop using the smith machine for flat bench.....there is no control and it only lets you hit a specific area. Dumbells let you hit the area that you want to inhance in the upper pec area. I fould that when I went back to the bench it smoothed out my pecs....made them wider and lost some height...so I only do dumbells on flat bench.
#7 Guest_featherweight_*
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Posted 18 September 2003 - 03:51 PM
One that I like to do is incline bench with the use of a curl bar instead of straight bar with a close grip. This will give u added angle for upper chest. Add as much weight as u want.
Do alot of reps. and u will diffently feel the burn. Your tri's will also feel it with the close grip.
my 2 cents. works for me.
Do alot of reps. and u will diffently feel the burn. Your tri's will also feel it with the close grip.
my 2 cents. works for me.
#8
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Posted 19 September 2003 - 12:57 AM
thanks for the replies i will use the advice :yes
#9 Guest_keith_*
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Posted 19 September 2003 - 05:19 PM
Hi,
Try this. Flat bench only max 6 reps with rest pause
e.g
4 reps at 100kg - rest (about 3 mins or until you feel recharged)
3 reps at 100kg - rest
2 reps at 100kg - rest
change down 10 kg and repeat, 4 sets with the rest pause.
Peck deck m/c after or d/b flies
Might work ???
Try this. Flat bench only max 6 reps with rest pause
e.g
4 reps at 100kg - rest (about 3 mins or until you feel recharged)
3 reps at 100kg - rest
2 reps at 100kg - rest
change down 10 kg and repeat, 4 sets with the rest pause.
Peck deck m/c after or d/b flies
Might work ???
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