The Art of Chest Shaping: Sculpting Your Physique for Life

This is a myth, disregard it, as it carries numerous biases. 

Why? because Indian cuisine is healthy. 

Yes, oily and greasy food over time can give you man-boobs but this depends on the person cooking it. 

A sedentary lifestyle plus junk/dessert food diet will lead to fat gain particularly around the chest and stomach. Even if you're an skinny ectomorph, this can catch up to you in your 30s.

The problem lies solely with your chest workout routine, including exercise selection, form, sets and reps (a.k.a intensity) 

If you've reached this point, you now know the myths and the cause. 

Now, let's discuss how to transform your chest. it's simpler than you think but it takes time – 6-12 months with solid control over your bad habits 

Let me ask you, what are the main angles to target the chest?

Think for a moment before moving on to the next line. 

Incline, flat, and decline! If you already knew this, you're halfway if not don't worry just done forget this.  

Your chest day should include at least two of these fly variations. 

For instance, incline and flat flys, each with 3-4 sets of 15-20 reps, or flat and decline flys, also with 3-4 sets of 15-20 reps.

Maintain a slight bend in your hands during the exercise for a proper stretch and squeeze. Here's a video of me performing a flat dumbbell fly. Try to mimic it as closely as possible.

I learned this technique by watching Arnold Schwarzenegger. You can also watch "Pumping Iron" on Netflix to mimic this directly from the best. 

Unless they have the chest that you want disregard anyone suggesting that one dumbbell chest fly per workout is enough. 

Individuals with well-developed chests usually never say that. The best chests, whether on steroids or not,  involve multiple fly movements, sometimes targeting the chest twice a week with double the number of fly's.

When we say intensity, it refers to sets and reps. One reason your chest might lack definition is insufficient intensity. 

Fly exercises shape the chest and require higher reps – ideally 12-15, with a maximum of 20. Aim for 4-5 sets, excluding a warm-up set.

Infact keep this in mind for all body parts, for shaping exercises keep the reps high!

Transitioning from flabbiness to a more defined chest involves dietary changes, there is no other way out.  

1. Eating right is crucial. Reducing junk food intake is essential 
2. Stay away from alcohol for a few months, even during weekends, can make this transformation much faster. 
3. Your lifestyle significantly affects the time needed for transformation.

Remember, you can indulge once you've achieved your desired shape, and muscle memory will help you regain progress if necessary.

Remember

In a nutshell, mastering the fly movement, performing high reps and sets, variations and diet control(if you have excess body fat) are key steps.  

• Many people fail because they cant stand the pain after the 10th rep.
• Once you've achieved the shape, it stays forever. The ability to swiftly regain a better physique after a break is the best part.
• Always remember, this an art too and your body is the canvas. This isn't poetry, you're actually moulding your physique. Accepting this will help you achieve the appearance you want.