T Nation

How to Obtain Pec Seperation?

What is the best excercise in your opinion for obtaining that noticealbe Pectorial seperation? Close grip bench, cable cross-over, dumbbell bench?

Thanks for suggestions

I always thought that pec separation was based on the same things as biceps peaks and six packs: muscle size (large) and bodyfat (low).

Two things:

Build your chest as big as you can, and…

Get as lean as you can.

You aren’t going to see the muscle seperation of the chest at a high bf%

Focusing on holding peak contractions during training can help, along with frequent muscle stimulation (read: high frequency). These result in a neurological adaptation that will make your muscle fibers seem more separated. Of course, as said above, you need to be extremely lean for these improvements to really show. For example, think of a bodybuilder. During the last couple weeks before a show they will practice their posing routine almost every day. This involves holding a peak contraction (them flexing) very frequently (high frequency). Similarly, as CW says in a lot of his articles, look at mechanics’ wrists or runners’ calves. The high frequency training they do can not only increase hypertrophy, but it also makes the muscles seem much more separated and pronounced, even at submaximal contractions.

Sorry if the above explanation is a bit ambiguous. I can try to explain more in detail if you’re really interested.

JC

[quote]TDog305 wrote:
Two things:

Build your chest as big as you can, and…

Get as lean as you can.

You aren’t going to see the muscle seperation of the chest at a high bf%[/quote]

This is really all that needs to be said.

With respect to the other posters I have to somewhat disagree. I am not sure of my bf % but I’d say its probably around 16-20%… When I flex my chest I can see the seperation between upper and lower pec. And I am not very thin. But some people are different.

Some kind of pushing movement(inclines, flat, decline), supersetted with a squeezing movement(cable, dumbell, incline flies). Get creative. Do something you’ve never tried.

I think he means left-right seperation.

[quote]HogLover wrote:
What is the best excercise in your opinion for obtaining that noticealbe Pectorial seperation? Close grip bench, cable cross-over, dumbbell bench?

Thanks for suggestions[/quote]

The ‘push-away’ from the dinner table. Separation comes from being lean.

[quote]Kal-El wrote:
With respect to the other posters I have to somewhat disagree. I am not sure of my bf % but I’d say its probably around 16-20%… When I flex my chest I can see the seperation between upper and lower pec. And I am not very thin. But some people are different. [/quote]

There’s no such thing as an upper and lower pec. If your bodyfat is that high, then you need to get a lot leaner to see seperation.

[quote]Wreckless wrote:
I think he means left-right seperation.[/quote]

Man cleavage

Step 1
Contact highly skilled ninja

Step 2
Insult his clan and ancestors

Step 3
Let nature take it’s course…

Sorry-I could not resist

clever!

[quote]deanosumo wrote:
Thanks for suggestions

The ‘push-away’ from the dinner table. Separation comes from being lean.
[/quote]

[quote]MichaelJohnson wrote:
Kal-El wrote:
With respect to the other posters I have to somewhat disagree. I am not sure of my bf % but I’d say its probably around 16-20%… When I flex my chest I can see the seperation between upper and lower pec. And I am not very thin. But some people are different.

There’s no such thing as an upper and lower pec. If your bodyfat is that high, then you need to get a lot leaner to see seperation.

[/quote]

Actually, in laymans terms, an upper pec could refer to the pectoralis major, and the lower so to speak, could refer to the pectoralis minor.

just my 2 cents

jt

[quote]jthomas wrote:
MichaelJohnson wrote:
Kal-El wrote:
With respect to the other posters I have to somewhat disagree. I am not sure of my bf % but I’d say its probably around 16-20%… When I flex my chest I can see the seperation between upper and lower pec. And I am not very thin. But some people are different.

There’s no such thing as an upper and lower pec. If your bodyfat is that high, then you need to get a lot leaner to see seperation.

Actually, in laymans terms, an upper pec could refer to the pectoralis major, and the lower so to speak, could refer to the pectoralis minor.

just my 2 cents

jt[/quote]

Not really… the pec major actually overlays the pec minor, so you’ll never see the pec minor.

This post was flagged by the community and is temporarily hidden.

First you need to lose enough bf so that there is natural separation. Then you’ll notice that training your chest will elicit that separation.

Some people have longer tendons on their calves.

It also depends on how and where your pec attaches to your chestbone.

But in general, low bf and big muscles should get you there.

[quote]TDog305 wrote:
Two things:

Build your chest as big as you can, and…

Get as lean as you can.

You aren’t going to see the muscle seperation of the chest at a high bf%[/quote]

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

I have the secret technique to achieve ultimate pec seperation!

Perform a flat barbell bench press…with 200% of your 1RM.

I guarantee your pec will seperate.

-MAtt