What exercises do you do to get the lower ridge on your pecs, that real chiseled look?
I use a combination of Decline Presses with a wide-variety of cable exercises to fully develop the lower ridge of the pectorals and to burn the cut, striated look into the muscle.
While not generally a big fan of Bench Pressing for chest development, I’ve had some success with Barbell Presses on the decline bench. Make sure the decline angle is not too severe in order to prevent the bulk of the stress from shifting over to your arms and, in particular, your delts.
I like to use about a 35% angle on the bench here. For best results use a shoulder-width grip and keep your arms in close to your sides. Form is key.
I’ll occasionally mix things up by doing Decline Dumbbell Presses in order to really stretch the pecs.
I like to use various Cable Crossover and Cable Fly movements as finishing exercises for chest. The continuous tension that cables provide is instrumental in developing a full rounded chest. Be sure not to work against this continuous tension by jerking through the exercise or by swinging body momentum into the movements. Strict, smooth form will really pay off here.
Any advice for adding more fullness to my arms and bringing out my biceps?
I’m a big fan of using Hammer Curls to add size and shape to the arms. Try giving Incline Hammer Curls a shot.
Sit on an incline bench with about a 45° angle with dumbbells in each arm and arms fully extended at the side. Keep your palms facing in towards the bench. Make sure you keep your upper arms as still as possible while you curl the dumbbells straight up. Your wrists should remain locked in position with the palms facing in towards each other. Remember, this is not your standard dumbbell curl where you actually want to supinate the wrists extensively- keep your palms locked in the hammer position here.
This movement can be done by alternating arms-as with standing hammer curls-but with the seated, incline version I prefer to work both arms simultaneously in a nice, steady rhythm.