The predisposition of aesthetically less appealing and less developed chest muscles is known as Bad Chest Genetics when it comes to bodybuilding, we all know.
Experts suggest genetics are the culprit.
So, should you give up?
Not at all!
DMoose is here to help once again with its interesting, informative, and free-read to overcome this issue, with simple tips, tricks, and lifestyle changes.
The secret to treating chest genetics without surgery isn’t in doing “more” but in executing everything correctly and consistently.
Let's uncover the secret to a better chest by employing proven strategies to sculpt your muscles and taking control of your genetic potential.
Related Article: 12-Week Workout Plan to Build Chiseled Triceps
First Learn About the Chest Muscle Composition
Getting rid of anything requires complete knowledge and information of the very thing and issues related to it.
Our muscles consist of different muscle fibers, each with its own attributes:
- Type I: Smallest, most resistant to fatigue, produces the least force.
- Type IIa: Moderate size, endurance, and force production.
- Type IIb: Largest, most forceful, yet tires quickly.
In the realm of bodybuilding, the ability of these fibers to grow is paramount. Hypertrophy exercises particularly favor the growth of Type II fibers over Type I.
Thus, muscles rich in Type II fibers possess a greater potential for enlargement.
Generally, individuals have a consistent ratio of Type I to Type II fibers in their muscles, typically ranging between 5% to 10%.
On average, chest muscles are made up of about 60% Type II and 40% Type I fibers.
Altering this ratio, specifically increasing Type II at the expense of Type I, seems like an intuitive solution.
While this idea has been explored in research, conclusive evidence remains elusive.
Role of Genetics in Muscle Growth
Learning about the role of genetics in muscle growth is the second thing you should go with in order to fix chest genetics. So, here you go:
How Much Does Genetics Play a Role in Muscle Development?
Skeletal muscles have a pronounced genetic influence. Heritability estimates suggest that genetics account for 30% to 85% of muscle strength and 50% to 80% of lean mass.
Related Article: Gain Lean Muscles With Workout & Diet.
Do Genetics Always Hinder Muscle Growth?
No, genetics do not always hinder muscle growth. However, genetics can influence muscle development to some extent.
Factors like training, nutrition, and dedication can still lead to significant muscle growth and strength improvement for many individuals.
Genetics may affect the pace and potential of muscle growth, but they don't have to be a complete obstacle.
Identifying Bad Chest Genetics
You must be wording, How do I know if my chest genetics are bad? It is simple. “Characteristics like differences in upper- and lower-chest muscles, noticeable gaps between peaks & valleys, or clavicle length could give a clue to their unique genetics.”
Let’s read in details:
1. Chest Gaps
Ideal insertion points are pivotal for a full chest. Unfortunately, suboptimal insertion points can lead to gaps in the chest.
A prominent gap between the left and right pectoral muscles, known as the "pec gap," arises when the insertion points into the sternum are notably separated.
This gap becomes more apparent when the pectoral muscles are well-developed or when an individual is lean.
Sometimes, the bone structure, particularly where the rib cage defines this space, might be the underlying cause.
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2. Clavicle Length
Shorter clavicles suggest limited space for muscle expansion and development. Compared to those with longer clavicles, individuals with shorter ones might face challenges in significantly enhancing their pectoral muscle size due to the constrained available area.
3. Muscle Imbalance in Upper and Lower Chest
Some lifters might observe a disparity in the thickness of their upper and lower pec muscles.
Such discrepancies arise when either the upper or lower chest has a higher density of muscle fibers.
This unevenness, often rooted in genetics, implies that one part of the chest might be inherently harder to develop.
However, with targeted exercises and the right supplements, it's possible to attain a more balanced chest.
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Can You Overcome Bad Chest Genetics?
Well, you cannot change your genetics, including those related to your chest shape and size. However, you can work on improving your chest through targeted exercises and a healthy lifestyle.
While you can't "fix" bad chest genetics, you can certainly enhance and develop your chest muscles to improve their appearance and strength.
Exercises to Overcome Bad Chest Shape
Having something in genetics is not the end of the world, with proper workout and exercise, workout routine, and posture correction. Things can be overcome.
To overcome bad chest genetics, here are some effective chest exercises to consider.
By performing them in the right way, you can create an almost well-defined chest shape that cannot be detected easily.
The bench press is one of the most common exercises to target chest muscles.
The best you can do is use adjustable dumbbells, as they help you switch between 16-weight increments quickly.
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To make your chest muscles defined and overcome the gap caused by bad genetics, you will have to perform exercises for your shoulders and triceps, too.
Push-ups, the most common workout, will help you find a defined upper body regardless of whether you are a beginner or a professional trying to eliminate the chest gap.
Dumbbell fly, AKA Classic Movement workout, is suggested to integrate your chest for aesthetic reasons.
However, when performing it, try to use neoprene dumbbells because they are easy to hold, carry, and pick up without causing injuries to your wrist.
Remember, it is necessary to keep yourself from injuries during a workout routine for bad chest genetics.
This is because an injury can cause a delay in your routine, and hence, you will not be able to achieve the desired results in the desired time.
For this, always use lifting supports while working out. FYI: DMoose is offering Discounts on Lifting Support
This exercise is specifically suggested to target your triceps, shoulders and chest muscles, in short, a well-defined and aesthetically appealing upper body with no gaps.
Use pull-up bars for effective and quick results. DMoose is offering Free Delivery on Pull up bars.
How to Overcome Bad Chest Genetics as a Bodybuilder?
Bodybuilders need to know that they might be doing a few things incorrectly and improve them rather than griping and moaning about how their poor chest genetics restrict their chest workouts and gains.
To overcome training plateaus, defy all odds, and develop a solid chest.
you must put in extra effort by increasing volume, cycling out exercises, and varying training approaches.
1. Workout: Harder and Smarter
The training volume is the product of the weight used per several repetitions and the total number of sets. Those with poor chest genetics will have a challenging time achieving their muscle growth goals without putting in the extra effort.
The most common mistake weightlifters make when training their chest or any other muscle group is not putting in enough effort. It is essential to ensure that the chest muscle receives sufficient training volume to produce hypertrophy.
2. Increase Workout Frequency
In addition to volume, training frequency can be the game-changer, especially for those not blessed with favorable genetics.
Increasing your chest workouts to two or three times a week can provide the stimulus necessary for growth.
While varying training intensity and volume daily can spur hypertrophy, remember to intersperse adequate rest for muscle recovery.
Related Article: What Is Periodization Training, and Should You Use It?
3. Diversify Your Chest Workouts
It is a common issue among weightlifters who spend years training their chest muscles but still await noticeable results.
Lifters typically focus on the flat bench press, which works in the middle of the chest muscles. They focus on the middle of their chests and rarely work the upper and lower chests.
A lack of development in either the upper or lower pecs, or both, would characterize the chests of such weightlifters. One of the worst things a lifter can do to build a big chest is to ignore the upper chest.
4. Focus on Mind Muscle Connection
When performing the bench press or any other chest exercise, pec muscles genetically predisposed to weakness will be at a biomechanical disadvantage due to their inherited inefficiency.
The "mind-muscle connection" occurs when people believe their muscles contract as they exercise resistance. Concentration occurs when people consciously pay attention to the muscle they are contracting.
Isolation lifts produce more mind-muscle connection than compound movements as these activities engage more than one muscle-the bench press is a compound action.
Exercises that isolate the chest, like cable flies and crossovers, will improve the lifter's ability to sense or feel the tightness in the movement.
5. Use the Right Range of Motion (ROM)
Using an improper range of motion in chest workouts is an issue that can worsen the problems created by chest genetics.
When working the chest muscles through their full ROM, more fibers are engaged, leading to greater activation and, ultimately, more significant muscle hypertrophy and strength gains.
It would help if you focused on stimulating all ranges. It includes stretching the mid, fully shortened, and fully lengthened ranges.
Since the bench press is mainly a mid-range exercise, you should focus on including other exercises like the machine pec dec.
It works the fully shortened range, and the dumbbell pec fly, which works the fully lengthened range. Together doing all of these will create a better-developed chest.
You can also use Pull-Up Assist Bands to improve your range of motion and enhance your flexibility and stretching capabilities.
6. Take Breaks
After reaching a training plateau where they are no longer generating significant gains during chest workouts, some people tend to over-train.
It would help if you incorporated rest periods into their programs so that the body may recover and prepare itself for a new workout routine.
Final Verdict
In a nutshell, getting rid of chest genetics requires steady and frequent exercises with the right equipment. Why? Equipment increases the effectiveness of a workout and helps you bring faster results.
No, we are not recommending you join a gym and go with heavy-duty workout sessions, but choose some chest sculptor and trainer you can use at home, such as Dumbbells and barbells.
Also, wear proper safety supports to eliminate the chances of injuries because injuries can cause delays in your workout routine.
The delays can make it hard to fix and get rid of bad chest genetics naturally.
For more information on safety gear and gym equipment, check DMoose, the ultimate brand to support your fitness journey.
