Tips for building my pectoral muscles?

[Sem]

Hi
I've been training my pectoral muscles for the last 6-8 months
and while my strength has increased significantly
definition hasn't changed much at all

so maybe i'm doing something wrong
my main exercises for this area are push ups, bench presses
and using a pectoral machine (your arms starting outward then pushing them inwards)


anyone got any tips on how i can develop the corner section (near the armpits)
and the upper section (around the shoulders) and the middle section


thanks

 

[Sem]

Bodyfat and genetics are both factors in this. Do you know you bodyfat percentage?

dont know my bodyfat % how can i find out?
im sure its pretty low as im slim

Incline Bench press or Incline Dumbell press.Id go for incline dumbells using proper form.

thanks for the tip but do you have any pics of how this exercise is performed

 

[Sem]

Thanks for all the tips

After reading your posts I think my main problem is I’ve been doing high reps with less weights
(5 sets of 20 on the bench press/pec machine)

ill try 5 sets of 5 with really heavy weights

also ill add the incline/decline Bench press to my routine

I think my shoulders are being neglected which is adding to the problem with the pecs

Anyone got any tips on them?

thanks

 

[Sem]

5x20 Bench Press
5x20 Pectoral Machine
5x20 Lat Machine
5x20 Back/Shoulder Machine
5x10 Dumbbell Curls
5x10 Working Triceps
(+ i do some push ups and curls in my room before i go to bed)

we do this at least 2 times a week (3 if not too sore)

Ive only now discovered this routine is probably wrong and we where better off with less reps and more weight

ps sorry i dont the exact names of the machines or what the actual workout is called

 

[Sem]

my diet has improved a lot last 8 weeks or so and ive gained 1.5st or there abouts

i eat around 3700cals a day with around 250g of protein and 100-150g of Carbs (my diet mainly consists of rice, pasta, potatoes, fish + meat)

also i take Reflex instant whey 2 times most days (3 times on workout days)

as for my routine
i know in GordyR's sticky it says i shouldn't really use machines its just that I'm a student and i cant really afford to go to a really good gym

the current gym i go to is pretty small and only has machines and no free weights

so i cant do squats or dips but in the summer ill work and try and go to a proper gym

also i am training my legs adds and doing cardio

just didn't post it

thanks

 

[Sem]

hi

sorry to bump an old thread but I've finally joined a real gym with barbells/dumbells etc

I've done some research and have come up with this routine do you think its ok do i need to alter anything?


Thanks

Day 1

Biceps
- Preacher Curls 3x8
- Dumbbell Concentration Curls 3x8
- Incline Dumbbell Curls 3x8
- Wide GripBarbell Curls 3x8

Back
- Wide Grip Pulldowns 3x8
- Wide Grip Rear Pulldowns 3x8
- Seated Cable Rows 3x8
- Deadlifts 3x10

Traps
- Barbell Shrugs 3x8
- Behind Barbell Shrugs 3x8
- Barbell Upright Rows 3x8
- Dumbbell Upright Rows 3x8


Day 2

Chest
- Dips 3x8
- Flat Bench Press – 3x8
- Incline Bench Press 3x8
- Decline Bench Press 3x8
- Incline Dumbbell Flyes 3x8
- Hammer Grip Incline Dumbbell Press 3x8

Triceps
- Skull Crushers 3x8
- Close Grip Bench Press 3x8
- Decline Dumbbell Extensions 3x8

Delts
- Military Press 3x8
- Front Barbell Raises 3x8
- Dumbbell Lateral Raises 3x8
- Rear Military Press 3x8

Day 3

Forearms
- Rear Barbell Wrist Curls 3x8
- Reverse Barbell Curls 3x8
- Barbell Wrist Curls 3x8

Squats 3x8

Misc Leg work
Misc Abs work