Turn the tables on bad chest genetics. Learn techniques to sculpt and strengthen your chest muscles effectively.
Let’s get to the details of bad chest genetics and how they can be fixed. Examining your chest muscle fibers is the last step to determining if you have bad chest genetics. These steps will help you build a super-sized chest.
The unique chest genetics of Kingston has led to a sunken chest. This is a result that takes away from Kingston’s upper body aesthetics. Instead of being in the center, his pecs are closer to the sides and sternum (the vertically shaped, partially T-shaped bone that forms the anterior part of the chest wall centrally).
Steiner’s disfigured chest can be attributed to an injury. Steiner was hurt when a fellow wrestler struck him in the throat.
6 Ways to Fix Bad Chest Genetics
Big Poppa Pump had to have surgery to correct the problem. However, complications meant the doctors removed his chest to correct his breathing. Muscular atrophy is a condition that results in partial or complete degeneration of one or more muscle groups.
Pectus Carinatum, also known as pigeon chest, is a common chest wall deformity. It is caused when the cartilage between the bones and the sternum (breastbone) becomes too thick.
This causes the middle of your chest to protrude. Pectus carinatum is most often diagnosed in children under 11 years of age.
#1. Increase your training frequency and volume
You have reached a plateau if you are unhappy with the shape or size of your chest. One of the best ways to break through the overhead ceiling is to increase your training frequency and intensity.
It would be best if you were not afraid to train your chest at least twice a week. You don’t need to do four to five chest exercises per week. The goal is to increase the muscle’s activity throughout the week without overloading them.
You could do a few cable exercises after a workout to achieve this goal. You can also shock your chest by doing up to 20 sets during your dedicated chest training day. You can also cycle through the rep ranges to keep your muscles interested.
#2. Improving Your Mind-Muscle Connection
You won’t get any results lifting heavy or just doing the bare minimum. It would be best if you lifted a weight that you can lift in perfect form. Do 10-15 reps.
At the end of each rep, pause and contract your muscles. Practice posing and squeezing between sets to maximize blood flow to your target muscles. The upper chest is another stubborn muscle group, which is also a weakness for most lifters.
Your chest’s overall appearance can be improved by bringing up any unused muscles. It would be best if you aimed to leave every chest workout with a ripped pec. Don’t stop training until your pecs are stuffed with blood and lactate.
#3. Work on Your Mobility
Sometimes, lifters cannot hit the target muscle correctly due to a lack of mobility or incorrect posture.
You should add 15 minutes to your stretching routine if you suspect you may have poor chest genetics.
Soft tissue work and posture correction drills should be part of your training program. Deep tissue massages are a great way to loosen up if you struggle with your posture.
#4. Bulk Up
A bulking program is a good option if you are a slimmer person and unhappy with your pecs. Bulking can help you shred better.
Bulking can also help you lift heavier weights and last longer. You can use our online calorie calculator to determine your ideal daily caloric intake.
#5. Get off the Gas
You might be at a plateau if you have tried everything in this article, but it is not working. If this happens, you might need to stop training and give your muscles time to recover.
It would be best if you took a four-week vacation to get your training back on track.
#6. What Works for You
You can maximize your pec growth by balancing fly and pressing movements with compound and isolation lifting. Too many lifters switch between exercises, which can lead to lost gains.
To get the most bang for your buck, you should stick to a routine for at least 2 to 4 weeks. It would be best if you also tried as many different exercise options as you can, determine what works for you, then stick to it.
These tips won’t change your DNA, but they can help you overcome plateaus and make the most out of what you have. Don’t give up if your chest isn’t responding to your diet and training. Change up your training routine until you find the right one.