Fitness

digitalwolf · 9 Nov 2006 at 18:11

Howdy, the last few weeks i've been working out. Using dumbells/barbells i've been targetting my upper body, arms, shoulders & chest.

I'm not fat or anything like that, it is a case of just toning and at the moment it's working a treat expecially arms, abs & shoulders. My pecs were not muscle'y really, but not fat. Muscle was quite hard and strong on the upper pectoral area nearest the arms/shoulders but as I go further in towards the center of my chest they just go flat........giving an unbalanced booby effect.

I intend to get rid of this and flatten it out totally giving a toned image, but it doesn't seem to be happening. The previous muscle'y area is continuing to strengthen but the center of my chest is not and it looks like i've got flabby pecs when really they are solid. I've been told by various people that i should just lose weight but thats not the issue, there is hardly any fat on my pecs at all.

At the moment, i'm lying on my bench horizontally and putting my arms directly above my body and pulling my arms outwards and downwards and then using my pecs to pull them back up to the vertical position.

Is this correct? Or should I stop exercising the pecs?

Thanks.

iCraig · 9 Nov 2006 at 18:13

This thread will tell you all you need to know.

digitalwolf · 9 Nov 2006 at 18:27

Great thanks.

I currently do 3x10 of Bench Press and Fly's.

Thats afer doing 50 bicep curls. I find that when doing the flies, my triceps cut the workout short because they have already began to tire. Seems I should do arms,shoulders and chest on different days.

Gavstar · 9 Nov 2006 at 19:04

50 Bicep curls? In one set?

Definitely read Gordy's sticky!

Oh, flies shouldn't hit the triceps that much, it sounds like you might be using too much of a pressing motion.

www.exrx.net is good for checking form.

Killa_ken · 9 Nov 2006 at 19:07

digitalwolf said:
Great thanks.

I currently do 3x10 of Bench Press and Fly's.

Thats afer doing 50 bicep curls. I find that when doing the flies, my triceps cut the workout short because they have already began to tire. Seems I should do arms,shoulders and chest on different days.

LOL!! 50 bicep curls WTF!! how much weight are you lifting? i do 6 bicep curls with 18KG for 3 sets! but 50 is OVERKILL! :eek:

digitalwolf · 9 Nov 2006 at 20:36

Lifting 12kg. 50 reps all in one go =D

Take it you're meant to have breaks in between the reps then =)

Killa_ken · 9 Nov 2006 at 20:51

digitalwolf said:
Lifting 12kg. 50 reps all in one go =D

Take it you're meant to have breaks in between the reps then =)

erm yes! if anything the amount your doing your likely to be destroying your mucsle and i wouldnt be suprised if after a week your weaker!

try lifting 15kg for 8 reps and 3 sets

you'll find that much better. Im impressed you can lift 12KG for 50 reps though :eek:

benjo plz. · 9 Nov 2006 at 20:55

Are you using dumbells or a barbell?

Welshy · 9 Nov 2006 at 21:15

Thanks to the OP for starting this thread, reading the guide in the link has just geared me up to start some training myself

Liverpool-Lad · 9 Nov 2006 at 21:35

Killa_ken said:
erm yes! if anything the amount your doing your likely to be destroying your mucsle and i wouldnt be suprised if after a week your weaker!

try lifting 15kg for 8 reps and 3 sets

you'll find that much better. Im impressed you can lift 12KG for 50 reps though

I thought that too, unless hes using the 'swing' technique or is really strong. I can only manage about 15 or so done correctly at 12kg!

Mr Nice · 9 Nov 2006 at 21:42

I've found the best way to work out the lower part of the chest is to do chest presses whilst almost upside down. You will need someone with you to hand the dumbells as I've found picking up 45Kg 'bells at that angle quite tricky.

A2Z · 9 Nov 2006 at 23:43

Mr Nice said:
I've found the best way to work out the lower part of the chest is to do chest presses whilst almost upside down. You will need someone with you to hand the dumbells as I've found picking up 45Kg 'bells at that angle quite tricky.

you mean decline bench...

anyway to the OP...what about training your legs?

so you want to lose some fat, whats your diet like? and post your full routine

daven1986 · 10 Nov 2006 at 00:20

less reps higher weight = muscle.

Killa_ken · 10 Nov 2006 at 13:29

LBGB - Lift big get big

digitalwolf · 10 Nov 2006 at 20:18

It wasn't 12kg it was 9kg. I've now upped to 12kg but i'm finding that my right arm really struggles to do the last 8 reps but my left is fine?

How many flies should I be doing with 12kg?

Thanks.

rossyl · 10 Nov 2006 at 20:24

Just out of interest...how much time do you leave in between sets?

digitalwolf · 10 Nov 2006 at 20:28

2 mins.

I tried 12kg flies but I just could not do it. Arm kept falling to the floor.

A2Z · 10 Nov 2006 at 20:59

flies are pretty pointless for a beginner

post your full routine/diet and goals for better advice

digitalwolf · 10 Nov 2006 at 21:06

I want to improve my upper body strength.

Mainly my pecs and shoulders.

How do I improve my pecs?

50 sit ups
3 x 8 12kg Bicep curls
3 x 8 12Kg Arm Raises

My legs are built, due to my cycling etc so my body looks a tad unbalanced

A2Z · 10 Nov 2006 at 21:21

ok sorry i assumed you had access to more equipment

ok so your whole routine is those 3 exercises?

do you only have access to dumbbells? whats the max weight they go up to? is it possible for you to join a gym with more equipment such as barbells?

anyway you say 'Mainly my pecs and shoulders'

if you only did exercises for your pecs and shoulders then you would look very imbalanced. you really need to train your body as a whole, that includes back and legs as well, you will also grow a lot more. you say that your legs are built due to cycling, but cycling is not resistance training, more endurance. Also when you do leg exercises such as SQUATS these are not just a benefit to your legs but your body as a whole.

some info for you

http://www.muscletalk.co.uk/m_1101455/tm.htm