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HEALTHandFITNESS.com : 10/21/2017
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  • i have a chicken chest, want pecs.

    hello;
    all i want to know is how to get a ''pecs''....i realized that some guys bodies store more fat on there chest and i want to know how to get rid of it....i am slim already and dont want to lose wieght... i am trying to gain wieght but want to lose any excess fat on my chest because my aunt says i have a ''chicken chest'' ...... and i have never heard any guy complaining about this problem so i never got an answer ....so please help and tell me if i should use more cardio equipment or something

    magic



    Hello Magic;

    You are correct in that people store excess fat in different areas of the body, and for some it is additionally layered over the pectoral muscles (pecs). This is uncommon for most slim people as the pecs are a large muscle which combined with the latisimuss dorsi (lats) are the center stone of upper body strength.

    There is a condition commonly referred to as "man boobs" which is reflected by a large drooping of chest mass in middle aged men and is often the result from years of an emphasis on chest training and more often coupled with steroid use. Your situation appears much different.

    "Chicken Chest"
    Having a flat chest with little muscle definition is a genetically inherited body shape that can often be improved through proper exercises over time. If you make a concerted effort to maintain regular weight training and push-up routines, you can shape your chest as much as your body frame will allow. Try this:

    Push Up Routine

  • Begin your day with as many push-ups as you can do consecutively.
  • (4) Times each Week: Do three sets of push-ups using your morning best to determine the number in each set. Do sit-ups between sets instead of just resting. Vary the distance between your hands and raise your feet on a chair once in awhile for variety.
  • You can do this while you are watching TV, listening to music or when you find yourself just sitting around.

    Weight Training:

  • Buy some dumbbells with changeable discs up to 40lbs each or join a local gym.
  • Do full body weight training with an emphasis on your chest routines.
  • Train your chest (3) times each week, taking a full day of no chest weight training in between.
  • Each chest routine should be 3 sets, but be sure to do a different training exercise each time. There is no need to do more than 2 chest exercises per routine.

    As far as cardio workouts, it is important to concentrate on cardio at least 3 times each week from 40-60 minutes each routine.


    That's it for this time,

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    Good Luck & Keep it Up!

    Darren Rieck

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