MikeCLS6

Im working on trying to define my chest area more, mainly the middle of my chest is in question. What type exercise do you guys recommend i start doing to help build that up? I just started doing cable cross-overs standing up and while laying on a flat bench doing flys.

Ive always done bench press on flat bench and inclined but that doesnt seem to get the results im after.

Doc.Booty

You mean the space in between your pecs? That's mostly genetic.

But it's really hard to give you the best advice without at least seeing a picture of your chest along with a more detailed description of what you want to do. Even better if you outline your training and diet for us.

geminisdc

what is best for definition high reps low weight , or hight weight low reps ?? .

RMATIC09

Mix of both.

However best for definition is your diet.


Edit:

Flys with a pause at the top (do not touch your dumbbells when you fly with them)

So you squeeze with a 2-3 second pause at the top then go back down.

AcuraTL

Do a lot of push-ups with your hands as close together as possible.

BEETROOT

Bigger with less body fat = definition

RMATIC09

If anything that will work your triceps.

SSN_FT1(SS/DV)

I agree...I'm one for the incline bench, but you said it hat wasn't working for ya so I would go with flys next.

Doc.Booty

Really, there's a lot of things that could be the source of your "problem."

If you want more definition you need two things - more muscle, and less bodyfat. The second one will make the biggest difference IF you already have some decent muscle mass.

For putting on more muscle mass there's a few things you should look at. If you aren't growing like you want to I'm going to assume you've burned up your noob gains.

1) are you eating enough? You have to eat to grow, no way around it.

2) What's your rep/set scheme look like? If you're benching just the bar for 40 reps in three sets, there's your problem.

3) Are you working areas other than your chest sufficiently? The human body likes balance. If your chest is getting too far ahead of everything else it'll be harder to make gains there. I know guys that saw significant improvement in their bench numbers once they started training their back and legs more effectively.

I, personally, have gotten very solid gains from the basic routine i posted in the workout sticky. My chest in particular has responded really well to it. If you need a place to start i highly recommend it.

If you need to lose bodyfat... well shit, that's simple. Eat less and keep lfiting hard