Targetting pecs/whole of arm with weights/training

[Bugz]

I've been doing alot of weights recently and they've helped alot in areas such as my shoulders and top of the arm / sides of the pecs. But i'm having trouble hitting the bulk of the top of the arm and the forearm, from wrist to elbow. And ofcourse, the actual pecs themselves. Give me some good weight techniques to try or whateva xD

Unfortunately, i'm one of those blessed with small wrists (thx my mum for tht - silly bitch xD) and i want to beef up my forearm - but how do I go about this.

Lastly, I've got this tiny bit just below my pecs, in the middle, where there is no fat and u can just feel a small bit of bone. This is odd since I've got nice, toned abs.

http://www.thomasscoville.com/metrosexual/abs.jpg

On this pic, the location is where the black dot is between the pecs. I only recently got this when I started weight lifting.

Is it meant to be there?

Thxs in advance xD

 

[yaruar]

I've been doing alot of weights recently and they've helped alot in areas such as my shoulders and top of the arm / sides of the pecs. But i'm having trouble hitting the bulk of the top of the arm and the forearm, from wrist to elbow. And ofcourse, the actual pecs themselves. Give me some good weight techniques to try or whateva xD

Unfortunately, i'm one of those blessed with small wrists (thx my mum for tht - silly bitch xD) and i want to beef up my forearm - but how do I go about this.

Lastly, I've got this tiny bit just below my pecs, in the middle, where there is no fat and u can just feel a small bit of bone. This is odd since I've got nice, toned abs.

http://www.thomasscoville.com/metrosexual/abs.jpg

On this pic, the location is where the black dot is between the pecs. I only recently got this when I started weight lifting.

Is it meant to be there?

Thxs in advance xD

http://www.bodybuilding.com/fun/glen3.htm
for forarm work. as for the bit between the bottom of the pecs and the abs in the middle it's quite common afair when you build your pecs for a space to occur around the sternum

 

[prozze]

wrist curls, both with knuckles up and knuckles down, inverted biceps curls, aka you grip with the knuckles up instead of pointing toward the ground, also another fun thing is gripping heavy stuff, like a barbell with 120kg+ (or whatever you manage in deadlift) and stay in the highest position just holding it still. using these exersices gives me brutal forearms atleast!

kktyvm!

 

[Svartmetall]

Wrist curls for the forearms, only thing I ever found that worked. Two sets of bottom grip, two sets of top grip, 20 reps each, repeat to failure. I preferred dumb-bells, others prefer barbells; try both and see what works best for you. If you look at the mechanics of how your forearm muscles actuate the tendons in the wrist and move the hand back and forth, it's very inefficient for heavy weights (the forearm muscles were never intended to be heavy load-bearing engines), so I'd recommend low-to-medium weight/high reps for all forearm stuff. Make sure you isolate the forearms properly and aren't cheating by involving the biceps in the movement, which is easier to do than you'd think; as with all routines and muscle groups, form is everything. I used to lay my arm flat along my leg and do them that way, and I'd do forearms at the end of my quads/shoulders routine when all my other muscle groups were completely fucked and little stuff like forearms was about all I could manage .

To bulk the top of the arm...hmm. I'm assuming you're keeping your triceps bulking to maximise overall arm development, right? Just keep doing those bicep curls, then. A combination of preacher curls (which pretty much have to be underneath grip) and barbell curls with top grip works well overall. Remember your biceps are actually pretty damn small muscles, for all that people obsess about them, and big triceps actually do more for overall perceived arm bulk than biceps do. Plus, the more you build the triceps, the more the biceps will sit 'on top' of the larger area of the arm the triceps take up, and the bigger they will appear to be.

 

[Vladamir]

wrist curls, both with knuckles up and knuckles down, inverted biceps curls, aka you grip with the knuckles up instead of pointing toward the ground, also another fun thing is gripping heavy stuff, like a barbell with 120kg+ (or whatever you manage in deadlift) and stay in the highest position just holding it still. using these exersices gives me brutal forearms atleast!

kktyvm!

What're you lifting atm prozze?

Plate pinches, heavy deadlifts (though i wouldn't recommend them at your way), wrist curls, etc all help build forearms.

To hit the pecs themselves you can't really isolate them well. Can do dumbell flyes though personally i think they're crap. Flat bench will build bulky pecs, whereas incline will build flatter pecs, or so i'm told. Dips are also good for hitting your chest as long as you lean forward.

Remember to work your back and legs as well, else your posture will hate you for it

Edit: Svart. Triceps make up 3/4 of your upper arm, random fact for you