lower chest muscles

rottweiler

Hi all
Just wonderin does anyone have any advice on what the best excercises for the lower chest muscle are,i assume decline bench press but if anyone has any better suggestions id appreciate it.

suckslikeafox

Lower chest muscles? Where the heck are they?

rottweiler

lower pectoralis major muscle to be exact

ronbyrne2005

The pectorals act as one muscle. You can't isolate the lower part. When doing flat bench press you are working the lower part at same time. Genetics determines the shape of your pecs .

Hanley

ronbyrne2005 wrote: »

The pectorals act as one muscle. You can't isolate the lower part. When doing flat bench press you are working the lower part at same time. Genetics determines the shape of your pecs .

You can effectively shift the emphasis to different areas of the muscle tho. You're not "isolating" it per se, but you can ensure a specific part of it receives a greater training effect.

puntosporting

I too would like some suggestions on excercises that will help here as there is no decline bench at my gym!

Hanley

puntosporting wrote: »

I too would like some suggestions on excercises that will help here as there is no decline bench at my gym!

You don't actually need to train that specific area. Incline and flat work should be more than enough. If your lower chest looks "soft" it's probably cos you're carrying too much bodyfat!

puntosporting

Hanley wrote: »

You don't actually need to train that specific area. Incline and flat work should be more than enough. If your lower chest looks "soft" it's probably cos you're carrying too much bodyfat!

I dont want to hear that:P
Cool better just keep at it!

HammerHeadGym

Weighted dips, with elbows pointing out should hit that a treat OP. Face into the machine and have your arms parrallel to the bars on the machine. Elbows out bring the focus off your tri's and onto your pecs. Face the other way to hit your tri's.

Transform

I agree with the dips but not with elbows out as it can lead to shoulder problems. keep elbows tucked in and get plenty of depth.

Build up to doing dips with an extra 30-40kg hanging off you for 6-8 reps and you will have a chest to be proud off - upper, middle, lower, inside etc

rottweiler

cheers for the info

amazingemmet

Transform wrote: »

I agree with the dips but not with elbows out as it can lead to shoulder problems. keep elbows tucked in and get plenty of depth.

Build up to doing dips with an extra 30-40kg hanging off you for 6-8 reps and you will have a chest to be proud off - upper, middle, lower, inside etc

I think elbows out dips can be done safely, you just have to know when to stop the lowering, ie stop when the are just below parallel to the floor and upper and lower arms are at right angles and should be fine. Been doing these on rings and straps for years.
Here's a vid to show what I mean

https://www.youtube.com/watch?v=9mKyrPmmPt0

Money Shot

Why is he wearing goggles ??

Colm_OReilly

Money Shot wrote: »

Why is he wearing goggles ??

It would be a reasonable guess to assume that he needs prescription glasses, and regular glasses would not stay on during this gymnastic training.

HammerHeadGym

Awwwww!! I was hoping for a far more space aged answer.

Transform

He is doing dips on rings with the hands moving throughout - thats not the same as doing dips on a dip stand.

elbows in on dip stand and put your elbows where ever you bloody like if your doing them on rings as its bloody impressive.