August 14, 2008
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Corbis
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I have very underdeveloped pectorals to the point that they are almost breast like. I run and workout often but it doesn't seem to help much. What can I do to fix this problem?
— Chauncey
Washington D.C.
 Reaching your goal is going to require a combination of fat loss and muscle gain. You are running and working out currently, and that is good, but to lose the fat on your chest you're going to have to increase your total caloric expenditure and the intensity of your aerobic training so your entire body becomes lean. You can't just lean out your chest without leaning out everywhere. Fortunately, incorporating more targeted chest exercises into your resistance training will help increase your caloric expenditure and take you one more step toward leaning out your chest. It will also build lean body mass to replace fat.
The following are just a few exercises I'd recommend:
Flat DumbBell Chest Press
3 sets x 8-10 reps, 60-90 second rest between sets
Seated Cable Row
3 sets x 8-10 reps, 60-90 second rest between sets
Incline DumBell Fly
3 sets x 10-12 reps, 60-90 second rest between sets
Bent Over DumBell Reverse Fly
3 sets x 10-12 reps, 60-90 second rest between sets
With these four movements, you'll not only develop showy chest muscles, but you'll train the whole upper body to be strong. Looks are one thing, but function and health are more important. I see too many people create unhealthy muscle imbalances by doing too many presses without pulls. You also have to use challenging weights – to the point you're just getting through the final set – and continue to increase the weight you're using as you adapt and gain strength. A lot of athletes I talk to who are in similar circumstances go to the gym and go through the motions, but they don't include enough intensity in either the aerobic or strength portions of their workouts. In order to produce change you need to apply enough stimulus to make your body adapt.
Chris Carmichael
Founder, CEO, and president of Carmichael Training Systems, Chris Carmichael is the personal coach to seven-time Tour de France winner Lance Armstrong. In 2004 he was awareded the USA Cycling Lifetime Achievement Award and was inducted into the U.S. Bicycling Hall of Fame in May 2003. He's been honored as the United States Olympic Committee's Coach of the Year and athletes under his tutelage have won 33 Olympic, World Championships, and Pan American Games. He is the author of the New York Times Bestseller "Chris Carmichael's Food For Fitness: Eat Right to Train Right" and "The Ultimate Ride," and co-author of "The Lance Armstrong Performance Program," with Lance Armstrong. Carmichael coaches a host of elite athletes including Discovery Channel rider and four-time Olympian George Hincapie and World Record Swimmer Ed Moses.
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