Flat/Cut Chest

[thor1n]

whats up guys,

My question today is regarding my chest. It seems to be getting "bulky" instead of wide and cut.. "flat" meaning wide and not chee-chee looking... I'll try to find a pic of a guy that has the chest I'm aiming for.

My workout basically consists of:

3 sets of dumbell flys (on each bench)
-incline/decline/flat bench

4 sets of this resistance machine that allows you to have a wide grip to target chest; imagine sitting down operating a machine..pushing your arms foward to move it.

3 sets of a cable exercise which I start with my arms out and bring them down to my sides (the whole time being straight).

3 sets of a cable exercise which I lean foward and pull the ropes out in front of my chest and crossover

x# amount of pushups and dips..till fail.

The amount of weight being used is mid ranged (i've heard more reps @ light weights tightens/flattens the chest).

What do you guys thnk? any suggestions?

Sorry about the "description" instead of workout name.. thanks for the input guys.

[Viuuulentt']

Hi, excuse me for my english, but i'm italian.
Well, have you ever tryed to introduce barbell bench presses and dips?
These are basic exercises that can't be absent in a schedula for chest development.
Cèo!

[JUICE]

check this out man, try using free weights more often. I really need to stretch the muscle using some dumbells or barbells.

Try this:


flat bench: 1 warm up, 3 mid-heavy sets

incline: 1 warm up, 3 mid-heavy sets

flies: 3 sets

or

flat bench (dumbells): 1 warm up, 3 mid-heavy sets

incline (dumbells): 3 sets

dips: 3 sets

use those for 4 weeks each and see what works for u, but try using some free weights there too, u need that to built tremendous size and width. Ive built alot of width cause of free weights, before i would do machines and they didnt do jack shit for me.

[meat12]

Yeah change it up a little, a nice bb to db rotation should do ya good

[Danny_v]

For me is way too many exercies for chest you not giving the chest muscle enough time to recover. 3 exercies for chest a week is enought. Like flat bench press 5 sets 15,12,10,8,6 reps followed by incline dumbell press 5 sets 12,10,8,6 followed by flat bench flys 4 sets of 8 reps with NO resistance progression in this exercise.

[RobertEAustin]

if your chest is simply bulking up, you may find that going through a fat-burning or cutting phase will help give you the look you want. i'm not sure about your diet, but if you're eating big to grow, you may want to spend a week to 10 days doing HIIT and dropping your calories. i'm always surprised how i look after i lose 2-3% bodyfat.