Best exercises for chest definition?
August 29, 2019 8:08 PM Subscribe
It’s been nearly three years since my top surgery and my chest still looks very undeveloped compared to the rest of me. I’m not super toned in general though I am fairly well-muscled under the layer of fat; my arms, legs, back, butt, and even abs (under the fat) all have this quality, and only my chest is, like, empty and hollow under the skin—missing muscle as well as the layer of fat present everywhere else on my body. What exercises can I add to my routine to help make my chest look like it belongs on my body? Snowflakes below the fold.
I have Ehlers-Danlos Syndrome (hypermobility type), which limits my ability to do body-weight exercises. I already do modified push-ups using the kitchen counter (daily) and this one weird little isotonic exercise that involves pushing the hands together repeatedly in a sort of classical-singer posture (also daily). I have access to a gym chain but it’s been surprisingly hard to find a location that has a simple chest press machine and pec-butterfly-whatever-it’s-called machine so I’d rather get advice that involves little dumbbells and isotonic stuff than advice that relies on specific machines.
Recommendations of exercises that will develop my pecs without overdeveloping my upper arms are particularly appreciated—I’m nonbinary and really don’t like how masculine my already-naturally-big arms and shoulders can make me look. I realize this may be physically impossible, but hey, might as well put that out there in case there’s something I can do.
Additional information: I’m AFAB (body runs on estrogen, not testosterone), 5’3.5”/150lb, on and off with elliptical-trainer cardio (walking for exercise during the off periods), my top surgery was the “male chest construction” type which I think means my chest is a different shape from if I’d just had a bilateral mastectomy(?), and my EDS means low weight/high reps is way way way safer for me than high weight/low reps because my joints can sublux and my muscles can tear kind of easily.
Please throw advice at me!
I have Ehlers-Danlos Syndrome (hypermobility type), which limits my ability to do body-weight exercises. I already do modified push-ups using the kitchen counter (daily) and this one weird little isotonic exercise that involves pushing the hands together repeatedly in a sort of classical-singer posture (also daily). I have access to a gym chain but it’s been surprisingly hard to find a location that has a simple chest press machine and pec-butterfly-whatever-it’s-called machine so I’d rather get advice that involves little dumbbells and isotonic stuff than advice that relies on specific machines.
Recommendations of exercises that will develop my pecs without overdeveloping my upper arms are particularly appreciated—I’m nonbinary and really don’t like how masculine my already-naturally-big arms and shoulders can make me look. I realize this may be physically impossible, but hey, might as well put that out there in case there’s something I can do.
Additional information: I’m AFAB (body runs on estrogen, not testosterone), 5’3.5”/150lb, on and off with elliptical-trainer cardio (walking for exercise during the off periods), my top surgery was the “male chest construction” type which I think means my chest is a different shape from if I’d just had a bilateral mastectomy(?), and my EDS means low weight/high reps is way way way safer for me than high weight/low reps because my joints can sublux and my muscles can tear kind of easily.
Please throw advice at me!
This is a perfect question for a physical therapist, because they can assess your current strength level and give you exercises that might strengthen muscles that can help protect your joints. Your health insurance/local/national health system might cover this! Since that joint protection is a major health issue, this should be covered, but I understand that it might not be. If you're comfortable posting your location, either here or other places (I totally don't blame you if you're not!) other folks might be able to chime in with suggestions for specific practitioners that are friendly and helpful for people of marginalized genders generally, or AFAB non-binary people in specific.
posted by bilabial at 9:46 PM on August 29, 2019 [4 favorites]
posted by bilabial at 9:46 PM on August 29, 2019 [4 favorites]
Dumbbell flys are a good isolation exercise that would be conducive to doing at a lower weight for more reps.
Depending on your current strength levels, barbell bench press might be a good option for you. A wide grip will make it emphasize your pectoral muscles more vs. your arms.
posted by Gymnopedist at 1:09 AM on August 30, 2019 [1 favorite]
Depending on your current strength levels, barbell bench press might be a good option for you. A wide grip will make it emphasize your pectoral muscles more vs. your arms.
posted by Gymnopedist at 1:09 AM on August 30, 2019 [1 favorite]
Does your gym have free weights? You can do chest presses with dumbbells (or kettlebells for extra weirdness/instability) on a bench and dumbbell flys on a a stability ball (roll down so your bottom half is doing a bridge and the ball is supporting your neck and shoulders).
Came in to say chest presses, probably with slightly heavier weights than you've been using (in my experience, as someone whose body also runs on estrogen--those 2-5 lb. weights they give to people coded as ladies do exactly nothing). I saw changes to my body very quickly using 10 lb. weights, which, if you go slowly enough, should also be light enough to avoid tears.
posted by PhoBWanKenobi at 4:27 AM on August 30, 2019 [3 favorites]
Came in to say chest presses, probably with slightly heavier weights than you've been using (in my experience, as someone whose body also runs on estrogen--those 2-5 lb. weights they give to people coded as ladies do exactly nothing). I saw changes to my body very quickly using 10 lb. weights, which, if you go slowly enough, should also be light enough to avoid tears.
posted by PhoBWanKenobi at 4:27 AM on August 30, 2019 [3 favorites]
I do know some people who see a physical therapist who specifically serves trans people (I don't know if they themselves are trans) who offers consultations (if not appointments) over the internet. Me-mail me if you want me to get their name.
(I went to see a physical therapist for something totally unrelated and discovered I 100% do the stereotypical transmasculine should/chest hunch thing, which I didn't think I did even before having surgery. I walked out of the first appointment going "oh shit, other people walk around like this?")
posted by hoyland at 5:08 AM on August 30, 2019 [1 favorite]
(I went to see a physical therapist for something totally unrelated and discovered I 100% do the stereotypical transmasculine should/chest hunch thing, which I didn't think I did even before having surgery. I walked out of the first appointment going "oh shit, other people walk around like this?")
posted by hoyland at 5:08 AM on August 30, 2019 [1 favorite]
Dummbell flyes and cable crosses work really well for pec definition without overworking the biceps or triceps too much.
posted by xingcat at 6:22 AM on August 30, 2019 [1 favorite]
posted by xingcat at 6:22 AM on August 30, 2019 [1 favorite]
Get some resistance bands, a medicine ball, and yoga ball. Hook the resistance band into a closed door and do chest flys (lock your elbows at a 90 degree angle at your sides like this |_o_| and then bring your forearms together in front of you). Then lay on your back on the yoga ball with your chest facing the ceiling, pick up the medicine ball, and throw it at the ceiling (like a chest pass in basketball). As it comes down, catch it and throw it back up in one motion. Basically a dynamic bench press. This should all cost you less than $40.
posted by kevinbelt at 8:05 AM on August 30, 2019
posted by kevinbelt at 8:05 AM on August 30, 2019
Because you say your chest looks "empty and hollow underneath the skin", is it possible the shape of your ribcage is affecting this? My dad has a somewhat concave ribcage, a female friend had a severe enough concavity that she needed surgery to correct it so she could breathe better.
posted by momus_window at 8:53 AM on August 30, 2019
posted by momus_window at 8:53 AM on August 30, 2019
Response by poster: Thank you for the free weights suggestions, everyone! I’ll be trying them as soon as I get over this dumb cold and back to the gym!
I don’t have the money or energy to be involving professionals in this, but I appreciate the suggestion. Thanks!
posted by cabbage raccoon at 3:38 PM on August 31, 2019
I don’t have the money or energy to be involving professionals in this, but I appreciate the suggestion. Thanks!
posted by cabbage raccoon at 3:38 PM on August 31, 2019
This thread is closed to new comments.
posted by charmedimsure at 8:43 PM on August 29, 2019 [2 favorites]