Outer pecs

Discussion in 'Strength & Conditioning Discussion' started by tuco1808, Jun 26, 2017.

  1. tuco1808

    tuco1808 Blue Belt

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    I have good chest strength and separation of pecs but the outer pics (by my armpits) are flaccid and unimpressive. Are there any exercises I can do specifically to tone this area?

    Thanks
     
  2. Sano

    Sano Black Belt

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    Now we're getting somewhere!
     
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  3. fbmmofo

    fbmmofo Blue Belt

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    Flaccid :D
     
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  4. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    outer pecks require a lot of work. You can look up Trent Dassuzo's - Splitting the Pecks. He's done a lot of work breaking down the pecks into their individual fibres and showing you the exercises he uses to blast every single one. Its a pretty extensive list with lots of different angles. When I did it I had to give in a get the axillary protractor set to make sure my angles were on point. Good luck man...
     
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  5. deadshot138

    deadshot138 Black Belt

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    Incline flyes
     
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  6. Cmart

    Cmart Aspiring Milo

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    The trainer I remember who really emphasized outer pecs was Vince Gironda.
     
  7. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    He didn't like to separate the pecks though. He wanted one large muscle, whereas TS wants to build sections of his pecks. The outer area is pretty elusive, you have to have really good body sense to know when that area is firing. Which is why Trent advocated for working out at night when its quieter so he can hear it clearly.
     
  8. MatterOverMind

    MatterOverMind Pulling for you

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    I've heard nothing but good things about his books, but almost $30 for a 64 page book is crazy.

    Can't you just summarize it for us?
     
  9. PUO3

    PUO3 You are a can. Staff Member Senior Moderator

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    Flies, dips, wide grip bench.
     
  10. Fahcough

    Fahcough Brown Belt

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    What's your bf%. You might have some definition hiding
     
  11. corpse

    corpse Random Belt

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    functional or nonfunctional?
     
  12. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Trent's writing is rudimentary at best and he uses crayons to illustrate his movements, and the fact its in a duo tang is a little surprising, but it's his pursuit of purely anecdotal research results that sets it apart. A completely subjective view of pec training was a fresh outlook when so many people want to overuse old school, data driven, academic research hocus-pocus.

    His focus, like I mentioned is to separate all the fibres of the pectoral region. He's developed a system called "angled targeting" which he discusses in the second paragraph to target these fibres. Hitting each with its own movement. There's an extensive list. He's even tabbed his book using coloured binder separators to identify each section of the pec. UPPER, DOWNER, OUTER, INNER. Kind of cool that he uses downer and not lower. He's pretty unique like that.

    He often refers to "axillary protracting," which is just a fancy name for sticking this contraption under your armpit to help with angling. I gave in and bought his device, but you can easily make one using a spring hinge, a large wooden elementary school protractor and a couple of hockey sticks.

    He forgoes contemporary rep and set application and advocates for lots of volume under maximal loads. you often need spotters, which can be a limitation to some, but he gave us this super slick tip to attract peoples' attention in the gym. I won't give anything away but it has people running to you in no time. HINT: He loves a certain movie about a certain man raised by a certain kind of ancient human relative...

    MoM, I have the PDF version if you want it. And I can send the blueprints for the axillary protractor to your zip drive, if you want.
     
  13. Cmart

    Cmart Aspiring Milo

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    "I get a lot of static over my claim that the bench press is all for the front deltoid. A lot of guys have built big chests with the bench press, but I don’t see much impressiveness in spite of the size. I prefer the collar-to-collar grip neck press. Lower the bar down to the neck instead of the chest. Of course, the famous Gironda dips using a wide grip on a "V" dipping bar. I still maintain this is the best movement for developing the outer pec line.

    I also recommend doing decline pulls with cables. The outer areas of the chest are activated, creating a greater waist to chest taper, with well-developed and shaped outer pecs. The press to the neck, "V" dipping bar dips performed properly, and decline cable pulls will produce the best in all around development."


    -- Excerpt from Vince Gironda's book Building Legendary Muscles

    Vince himself:

    [​IMG]

    So basically you're going to want to wide grip everything. Here's how you will bench from now on:

    [​IMG]

    And here's how you'll deadlift:

    [​IMG]

    ...and so on.
     
    Last edited: Jun 27, 2017
  14. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Trent uses crayons, bro!
     
  15. MatterOverMind

    MatterOverMind Pulling for you

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    You just became my favorite poster.
     
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  16. deadshot138

    deadshot138 Black Belt

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    Say goodbye to shoulder health
     
  17. Cmart

    Cmart Aspiring Milo

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    Sadly, back in Vince's day, many died from shoulder injuries. But you have to be willing to risk it all if you want true outer pec greatness.
     
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  18. Dan O

    Dan O Purple Belt

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    Most excellent.

    Top marks Nurse
     
  19. bonesaw335

    bonesaw335 White Belt

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    New favorite thread
     

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