How to develop inner and upper chest muscles? and how to get 4 packs ?
Question:
In order to rectify this, i been doing inclined bench press with both arms as close as possible ( virtually both my arms holding center of the bar )
and I am doing rowing as well, to balance the bench press and to form my back muscles .
but i still cant see any results (its been a month) . why ? is there something wrong with the workout ? any idea how to develop inner and upper chest muscles?
2nd, how to get abs muscle ?
I been doing 10 minutes crunches ( interval between ) every other day , but seems not helping
Must i diet and cut all fats in my meals to achieve a four pack ? does it has to be that extreme?
I am 5'9 ( 175cm ) and weigh 152 pounds ( 68kg )
thanks !
Answers:
you are on the right track for your chest.. incline press will help develop the upper chest, and close grip press will help target the inner chest.. but i would say dont do the 2 in one motion.. do a incline press with hands shoulder width or slightly wider, and do close grip afterwards, or on alternating days.. other exercises that will target the inner chest are cable crossovers, and the pec dec machine.. as for abs, train them in a similar fashion as the rest of your body. sets of 20-30 reps is on the high side.. add resistance and aim for sets of 15-20 reps.. this will help to develop the muscle rather than train in an endurance fashion.. and yes, you have to have your body fat level lower.. probably 10% or below to have 6 pack abs. 1 month is not alot of time, stick to it and be patient. if you put the work in, the results should come.
cardio
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