T Nation

Not Satisfied With My Chest

Well my chest looks like manboobs :(

And I want to change it. This may sound funny but when my nipples are hard it looks alot better. and When i flex my chest and some muscles move up it looks better.

I tried cardio. I use to be alot fatter. But about 2 summers ago i decided to get fit. I lost about 20lbs then i tried to bulk and went back up 20 lbs. Then i went on a cut so i could see my abs and im now at 140.

so im 5’8 and 140 and need a routine to make my chest look better(thats all i really care about.)

also i’ve only been doing pushups. I use to do the fly machine but school ended so i dont have access to their gym. But ever since i started trying to get back into shape i’ve been focusing on flat benching. I know realize my bench can incline and i started doing that about 2 days ago.
Heres some pics so u can see what im talking about.

The onest that say ‘no’ is the ones i dont like. the ones that say ‘yes’ is the ones i want to change it to or improve beyong that point.

http://i4.photobucket.com/albums/y133/mike82488/no3.jpg

http://i4.photobucket.com/albums/y133/mike82488/yes2.jpg

http://i4.photobucket.com/albums/y133/mike82488/no2.jpg

http://i4.photobucket.com/albums/y133/mike82488/no.jpg

http://i4.photobucket.com/albums/y133/mike82488/yes1.jpg

http://i4.photobucket.com/albums/y133/mike82488/no1.jpg

oh yea. When i first started gettin into shape my max on the flat bench was only 90 lbs. It rose to about 170 before i began cutting. now its 190.

I use to only bench and squat. I plan on doing this.

Day 1-Max effort Upperbody(2-5min) 1-3 weeks

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
incline Bench Press
ME(2-5min) 1-3 weeks
133x 8 44(2)
139x 6 44(2)+2.75(2)
144x 5 44(2)+ 5.5(2)
150x 5 44(2)+5.5(2)+ 2.75(2)
155x 3 44(2)+11(2)
161x 3 44(2)+11(2)+2.75(2)
166x 2 44(2)+11(2)+5.5(2)
177x 2 44(2)+22(2)
188x 1 44(2)+22(2)+5.5(2)
192x 1 44(2)+22(2)+5.5(2)+2.75(2)

B. SUPPLEMENTAL LIFT - Perform 3-4 sets of 6-10 reps.
Flat bench

C. HORIZONTAL ROW - Perform 4 sets of 10-15 reps.
Bent-over barbell rows abcbodybuilding.com/excercise/bentoverbarebellrows.htm

Day 2-Max effort lower body

A. 20 rep squats

B. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3-4 sets of 6-10 reps.
Romanian deadlifts
http://youtube.com/watch?v=XKYy1axju-Y&search=Romanian%20deadlifts
(If you have a leg curl station, do those instead)

C. GRIP TRAINING - Perform 3 sets of timed sets of 30 seconds
Plate pinching
abcbodybuilding.com/exercise3/
olympicplateseatedhandsqueeze.htm

Day 3-Repitition upper body(1 min) 3 weeks

A. REPETITION LIFT - Work up to 3 sets of max reps, rest 60 seconds between sets.(inclined)

B. SUPPLEMENTAL LIFT (triceps) - Perform 3-4 sets of 5-10 reps.
Dumbbell triceps extensions (flat bench)
abcbodybuilding.com/exercise3/adamextensions.htm (Do this with a dumbbell instead of barbell)

C. MEDIAL DELT or TRAP EXERCISE - Perform 3 sets of 10-15 reps.
Barbell or dumbbell shrugs
abcbodybuilding.com/exercise3/dumbbellshrugs.htm
abcbodybuilding.com/excercise/barebellshrugs.htm

E. ELBOW FLEXION EXERCISE - Perform 3 sets of 8-10 reps.
Any manner of curl you want

any help is greatly appreciated. thank you

Damn no help for the new guy huh?
Guess ill just try this for a couple months then i’ll be back if it doesn’t work.

Those pictures don’t act as a visual aid because of the angle you have taken them. I think your nipples are hard in the pics too so it’s hard to be objective.

However, from what you have described, it seems as though you have gynecomastia.

Check out www.gynecomastia.org

I will also add, there is no known cure for gynecomastia other than surgery.

[quote]Conz wrote:

However, from what you have described, it seems as though you have gynecomastia.

[/quote]

With this in mind, maybe you could see a doctor and tell him your concerns. Then you’d know for sure.

I hope you don’t have it, and just have a case of teen hormone imbalance.

Why is it triangle shaped and not curved?

looks like: > instead of: ] or )
|
V

Maybe you’re growing pectorals muscles then.

Congratulations.

i went to the doctor for a physical couple months ago and he said i was fine except for blood pressure, but i didnt ask about my chest.

what happens to a person who builds their chest without getting gyno surgery?

and i posted with those angles cause those are the angles where i see the problem

from the front it dont look that bad but from a angle it is O.O

heres some from the front and another side one and one lookin up from the bottom:

http://i4.photobucket.com/albums/y133/mike82488/15-06-07_2326.jpg

http://i4.photobucket.com/albums/y133/mike82488/15-06-07_2319.jpg

http://i4.photobucket.com/albums/y133/mike82488/15-06-07_2241.jpg

http://i4.photobucket.com/albums/y133/mike82488/15-06-07_2240.jpg

http://i4.photobucket.com/albums/y133/mike82488/15-06-07_2239.jpg

Learn to take a picture without your hand in the way! You know, like raise your arm?

I think you’re growing muscle. You got nothing to worry about.

[quote]kroby wrote:
Learn to take a picture without your hand in the way! You know, like raise your arm?

I think you’re growing muscle. You got nothing to worry about.[/quote]

if i raised my arm then it would look like a regular chest. and the point of the pics were to emphasize what i think is a problem.

i read on a post somewhere on this site that flat benchpress is used to “make your chest look like an aging grandma” or something along those lines. Thats all i’ve been using since i started. Would the switch to incline fix my problem?

[quote]Bezel wrote:

i read on a post somewhere on this site that flat benchpress is used to “make your chest look like an aging grandma” or something along those lines. Thats all i’ve been using since i started. Would the switch to incline fix my problem?[/quote]

Holy crap. Your problem is you listen to dumb asses.

Dude, you’re growing MUSCLES. Isn’t that what you want? What did you expect? Check out this thread and tell me if they have chest problems:

http://www.T-Nation.com/readTopic.do?id=866980

Oh, and by the way, by all means do incline presses. It’ll make your upper chest and shoulders bigger.

work out your legs.

[quote]kroby wrote:
Bezel wrote:

i read on a post somewhere on this site that flat benchpress is used to “make your chest look like an aging grandma” or something along those lines. Thats all i’ve been using since i started. Would the switch to incline fix my problem?

Holy crap. Your problem is you listen to dumb asses.

Dude, you’re growing MUSCLES. Isn’t that what you want? What did you expect? Check out this thread and tell me if they have chest problems:

http://www.T-Nation.com/readTopic.do?id=866980
[/quote]

I agree. OP, you do not have man boobs.

Hint to the OP: You won’t get a real answer from a bunch who’ve sported man boobs for 20 years and are proud of it.

[quote]Bezel wrote:
so im 5’8 and 140 and need a routine to make my chest look better(thats all i really care about.)

[/quote]

Try to understand that your chest is not a separate entity.

Work on everything and it will all get better.

Work on just your chest and you will get poor results, a bad shoulder, and be skinnyfat and weak.

Your choice.

[quote]kroby wrote:

Holy crap. Your problem is you listen to dumb asses.
[/quote]

Considering most of the people here simply parrot(poorly) what they read either here or somewhere else, are you surprised? I doubt most of the advice doled out on this site in the forums is coming from people who even look like they’ve seen a gym regularly.

Those who have been around a while know who the idiots are. I would imagine quite a few are simply logging in and believing whoever types a response first…even though that person is probably 15 years old and doesn’t even have gym access.

To the OP, you are skinny as fuck. Your doctor was right. First, everyone isn’t made exactly the same. What you are seeing will no doubt be corrected for the most part when you actually build some decent muscle on your chest.

Right now, the only thing giving your chest shape at all is your rib cage and the gland right under your nipples. When it is cold or even when stressed, that area constricts and tightens making the nipple as a whole look smaller.

Again, having significant muscle mass beneath that area will help round it out. You can either listen to someone who isn’t 15 years old and has actually worked right next to a plastic surgeon a few times (mostly observing), or you can keep listening to random internet newbies who are just as green as you are.

Tamoxifen has shown very promising results in several studies

looked up tamoxifen and it’s used for females… im going to go on a limb and say that men shouldnt use it due to the side effects effect female organs…

would the routine i posted help me? if not can you suggest one that will. thanks

Yea it was designed for females, but its being experimented on males with pubertal gyno and showing reduction in size. Go talk to an endocronologist about it