I've never had much of any semblance of a chest. Even when I was a teenager and skinny (125 lbs, low body fat), I never had the muscle mass to show definition in chest or abs. If you could imagine a skin-colored cucumber with nipples, that was me.

I've gained weight over the years (Tuesday was my 29th birthday) and I have built up some muscle mass. I could never target the chest the way I wanted to, though. My gym no longer has a decline bench because patrons weren't safely using it, so to target the lower chest I used to do do dips. What else can I do?

I'm trying to get back into it. Two years have passed since I was last 'serious' about working out. I just recently got engaged, so I want to reclaim ownership of my body, my diet, and my routine.

Help would be very much appreciated.

Photos (notice the dates on each): http://forums.johnstonefitness.com/showthread.php?t=48068

As you can see, my body is pretty round. I want to get at least those angled edges at the bottom of the chest near the armpits.

I've never had much of any semblance of a chest. Even when I was a teenager and skinny (125 lbs, low body fat), I never had the muscle mass to show definition in chest or abs. If you could imagine a skin-colored cucumber with nipples, that was me.

I've gained weight over the years (Tuesday was my 29th birthday) and I have built up some muscle mass. I could never target the chest the way I wanted to, though. My gym no longer has a decline bench because patrons weren't safely using it, so to target the lower chest I used to do do dips. What else can I do?

I'm trying to get back into it. Two years have passed since I was last 'serious' about working out. I just recently got engaged, so I want to reclaim ownership of my body, my diet, and my routine.

Help would be very much appreciated.

Photos (notice the dates on each): http://forums.johnstonefitness.com/showthread.php?t=48068

As you can see, my body is pretty round. I want to get at least those angled edges at the bottom of the chest near the armpits.

Heavy weighted dips.

Heavy weighted dips.

:nod:

I like to do a pushup variation: I put a BB on the floor, then elevate my legs about 18" (I put them on the bench). 3 or 4 sets of 15 really do the trick.

Don't neglect your shoulders and back - delts,traps and lats are what will give you the classic V shape moreso than focusing solely on the chest.

Thanks for the advice. I'm not so worried about the v-shaped torso just yet, as I'm sure once I slim down it'll be easier. I am, however, working on those back and lat exercises - always pulling after I do a push exercise.

I'm talking more about that definition just under the nipple that cuts across to the armpit. I've never had that. I think it will be a combination of getting the fat down and building the muscle up. I'll try weighted dips when I can do them again... I didn't know raising the feet helps that area of the chest. Thanks for that tip.

:nod:

I like to do a pushup variation: I put a BB on the floor, then elevate my legs about 18" (I put them on the bench). 3 or 4 sets of 15 really do the trick.



I never thought of that. Is this an effective replacement for dips? Right now I'm doing bench dips because I don't have access to parallel bars.

Reign, let us know how your chest feels after doing that! :tu:

Let me throw another question in here as someone who also struggles with chest definition/shaping. Do you think weighted dips or decline is superior?

Heavy weighted dips.

What kind of weight/sets/reps? I can do about 15 body weight dips right now (167ish pounds), so how much weight should I throw on myself and again sets/reps?

What kind of weight/sets/reps? I can do about 15 body weight dips right now (167ish pounds), so how much weight should I throw on myself and again sets/reps?

My assumption is that it would depend on your strength level? strap on enough weight so that you can do 10-12 reps / set? I don't know.

So I took people's advice today and did both dips and elevated pushups. I can almost do 3 sets of dips w/ body weight only - 10/9/9. The elevated pushups feel like inclines, so shouldn't I just do inclines?

I think you need to reduce your body fat first,

Let me throw another question in here as someone who also struggles with chest definition/shaping. Do you think weighted dips or decline is superior?

In my opinion, weighted dips are a much better all-around exercise. That being said, both exercises have their place in a routine. I wouldn't necessarily choose one as a replacement for the other.

weighted dips elbows flared (gironda style) or standard style tricep dips?

What is the difference between dips on parallel bars and dips on the bench?

What is the difference between dips on parallel bars and dips on the bench?

Parallel bars allow for a greater ROM, and makes the dip a bodyweight exercise, as on a bench you arent controlling your entire weight.

Parallel bars allow for a greater ROM, and makes the dip a bodyweight exercise, as on a bench you arent controlling your entire weight.

The area of the chest is hit differently, isn't it?

The area of the chest is hit differently, isn't it?

Yea I would say so,

I just switched from bench dips with feet on ball to parallel bar dips, completely different exercises to me! The bench seems to be a great triceps and traps isolator with some core work if feet on a heavily inflated SB but the vertical dip is now a permanent member of my chest and arms day. My traps have visibly grown in just 3 weeks with this and being a bodyweight movement (I superset it with my last bicep set), it gets me sweating heavily. It really seems to work the delts well if you can get yourself well forward.

I have been managing 3 sets of 15, 12, 10 reps of bodyweight (240lbs) and do it at the end of my session. I think it's time to start adding weight, especially as I am cutting, any tips on how best to carry the weight as I don't have a belt. Also, would anyone bring this further forward in their chest and arms day?

Finally....does anyone else struggle with hamstring cramp during this exercise?

Oh....the real reason I really wanted to reply....we have no parallel bars...but you can make them.....incline your bench to a level where it is parrelel to your squat bar or to the seat of a bike.....ours is very stable in this position and rep away!

I just switched from bench dips with feet on ball to parallel bar dips, completely different exercises to me! The bench seems to be a great triceps and traps isolator with some core work if feet on a heavily inflated SB but the vertical dip is now a permanent member of my chest and arms day. My traps have visibly grown in just 3 weeks with this and being a bodyweight movement (I superset it with my last bicep set), it gets me sweating heavily. It really seems to work the delts well if you can get yourself well forward.

I have been managing 3 sets of 15, 12, 10 reps of bodyweight (240lbs) and do it at the end of my session. I think it's time to start adding weight, especially as I am cutting, any tips on how best to carry the weight as I don't have a belt. Also, would anyone bring this further forward in their chest and arms day?

Finally....does anyone else struggle with hamstring cramp during this exercise?

Oh....the real reason I really wanted to reply....we have no parallel bars...but you can make them.....incline your bench to a level where it is parrelel to your squat bar or to the seat of a bike.....ours is very stable in this position and rep away!

Hey mate. .

I use a back pack :rolleyes: .. My final set is 65-70lbs and it seems to be taking the load well.. So pending on how much weight you want to use, a back pack could be sufficient.. Very comfortable to, compared to a belt anyway.

Hey mate. .

I use a back pack :rolleyes: .. My final set is 65-70lbs and it seems to be taking the load well.. So pending on how much weight you want to use, a back pack could be sufficient.. Very comfortable to, compared to a belt anyway.

Thanks for that :tu: - sounds the perfect solution! I have tried holding a barbell between my feet before but have to curl my feet up to keep it off the floor and this has sent me into hamstring cramp!

Try using a simple belt, either a skater style one which is similiar to a seatbelt or use an actual seat belt. You can knot two belts together if you need to the put it around you waist and loop through a weight. Or you can figure 8 it around your ankles with a weight threaded through the middle, this is also great for hanging leg raises. Cheap way of doing it.