lower chest question

[mike1107]

Well the goal of this year is/was to improve my chest as much as I can since I think they were my weak point

now I brought them more size thanks to incline and they look better but I think lower chest should be improved cause it seems they are lagginf of size here

my questions are :

- do lower chest need to be worked as much as the rest to bring the size of chest up ?
- who here always work his lower chest when workin out chest ?
- what exercises u use to improve this part of the chest : decline, dips ... ?

 

[db006]

dude i have the same problem.....until i started DC'ing. haha no shit!! stretching def works. unfortunately its genetics. i think. but i do incline smith, flat hammer, and decline barbell for chest. and dips are in my tri rotation. seems like its working.

 

[manboy270]

My problem has always been the opposite-my upper-chest sucks. If you were able to bring up your upper-chest, I don't think you'll have any problems building the lower with your genetics bro. My imbalance gets worse fast with just some heavy decline dumbell work-really cramps it up fast....

 

[Conan21]

you're a beast dude. Your chest isn't lacking anywhere

I think decline bench on smith machine might be an idea

Wide Grip Dips with your head down is a good chest exercise too. I like doing 10-16 reps with this exercise

 

[oldfella]

Anatomy 101, First there are two muscles involved directly with chest. The first is the "PECTORALIS MAJOR" and the second is "PECTORALIS MINOR". Let's deal with the first which is the large, or not so large, slab of muscle we call chest. You can not work one without the other. That is to say you can not isolate the major from the minor. They always work in unison. By changeing your angles of presses and flys you are able to stimulate the different regions of the chest. There is no Lower chest. You will not generally be able to see the Pec minor no matter how lean you get. It is the Pec major you see. The minor lays underneath the major. Our chests' primary function is to draw our elbows and shoulder girdle forward across the front of the body. If you change the angle at which this occurs then you put more stress/load on a specific part of these muscles. So decline may have some benefit in stressing some of the lower region of the chest. Inclines but not too high stresses the upper region. Wide grip dips with a forward lean are one of the better exercises that hit the lower region, but it has a shortcoming in that you can not draw your elbows together in front of you. Decline flys with an inward rotation of your elbows as your come out of the fly position will probably be more beneficial for stimulating the lower reaches of the pec major and minor.

 

[flexmaster]

mike

i think most decline and incline benches have too steep of an angle...especially decline. 20 degree decline...with dumbells and a full stretch keeping constant tension.

 

[Big Danny]

For me chest is usualy incline few degrease. A good warm up and hit it hard to one , or two sets to failure up to 8-10reps. I am sure that many will disagree with that and few not. It is working building good pecs. If I am not mistaken one of ours pros on this board trained this way for few years with excelent results. I won't give names but.

 

[mike1107]

Anatomy 101, First there are two muscles involved directly with chest. The first is the "PECTORALIS MAJOR" and the second is "PECTORALIS MINOR". Let's deal with the first which is the large, or not so large, slab of muscle we call chest. You can not work one without the other. That is to say you can not isolate the major from the minor. They always work in unison. By changeing your angles of presses and flys you are able to stimulate the different regions of the chest. There is no Lower chest. You will not generally be able to see the Pec minor no matter how lean you get. It is the Pec major you see. The minor lays underneath the major. Our chests' primary function is to draw our elbows and shoulder girdle forward across the front of the body. If you change the angle at which this occurs then you put more stress/load on a specific part of these muscles. So decline may have some benefit in stressing some of the lower region of the chest. Inclines but not too high stresses the upper region. Wide grip dips with a forward lean are one of the better exercises that hit the lower region, but it has a shortcoming in that you can not draw your elbows together in front of you. Decline flys with an inward rotation of your elbows as your come out of the fly position will probably be more beneficial for stimulating the lower reaches of the pec major and minor.

good point there oldfella, remind me in school when I was having anatomy classes , I looooovvveeedd that !
bad part here is that my shoulder can't handle dips anymore

flexmaster, extreme strech definitly helped me to improve the upper chest, I bet it will do the same for lower part ....
will definitly throw in some decline flyes / press

Conan thanks dude but even if I'm bigger than before, I still see a lot of lagging part on my body believe me
But it's the game !

 

[Iabadman]

Great post Mr old fella sir.........that was ezactly as i would suggested

 

[Bigredpits]

for chest

for the lower part of chest my exercises would be wieghted dips, db decline, smith machine decline and strech