Pectorial definition

waterford1988

Would anyone have any advice on this? I my upper pecs seem to be quite defined but I can't get any results onthe lower part of the muscle. I do inclined benches and normal benches (3 X 15 reps on about 40kg) and a lot of press ups. Unfortunatley I don't have access to a bench press that adjusts downwards. Anyone have any tips? I have a set of dumbells and a exercise ball as well as the bench.

rubadub

Dips, and plenty of them! I don't bench but do loads of dips so am the opposite to you. I recently took up weighted pushups and did notice my upper chest developing a little.

I prefer dips on a V shaped bar, if you have a corner in your kitchen units you might be able to do them, or on a railing in your area. You can do them on chairs but it is hard starting out.

brianthebard

op wants lower pec definition though rub. Firstly I wonder if just getting stronger and lifting heavier isn't the right option? If you've seen growth as a result of this to begin with, continue increasing the weight and in time there should be more growth right?
Secondly, would flies be any addition? If you have no decline bench you could raise one end of a flat bench with some plates or something and create a decline in that way.

itsallaboutheL

brianthebard wrote: »

op wants lower pec definition though rub. Firstly I wonder if just getting stronger and lifting heavier isn't the right option?[/ If you've seen growth as a result of this to begin with, continue increasing the weight and in time there should be more growth right?
Secondly, would flies be any addition? If you have no decline bench you could raise one end of a flat bench with some plates or something and create a decline in that way.

+1

jack90210

Wide grips dips, in my experience, have vastly improved definition for me. Also, press up supersets after your regular dumbell presses or benchpress.

But clearly, benching 40kg you won't see vast increases in definition and size (assuming you weight somewhere around 70kg). So work on increasing your strength to be able to lift more. Try 4X8 reps instead of 3X15.

rubadub

brianthebard wrote: »

op wants lower pec definition though rub. Firstly I wonder if just getting stronger and lifting heavier isn't the right option?

Yes, just read it quickly and didn't notice the 40kg. OP I am guessing you might have ran out of weights? get some more if you have. 8-12reps is the usual range recommended for muscle growth (hypertrophy). Many here would aim for less which favours strength, at 15+ it is mostly endurance work.

I would still recommend the dips all the same, and have always heard they do work the lower pecs more. But up your benching and they will develop too.

Dan@IPG

lose fat. more times than not that helps with definition.

waterford1988

Thanks for the replies.

Yeah I am about 70 kg, maybe a little less. That position for dips you have been talking about, are they the same as tricep dips?

I know what your saying about building strength but I was of the impression that for definition you should be doing more reps with a lighter weight? I must start including flys in my routine.

Would wide push ups be of any use for the lower pecs?

brianthebard

Definition comes from bigger muscles, so just keep lifting and progressing and you'll see changes in time. Flyes might help in addition to benching but don't drop bench in favour of them, tbh I was only wondering out loud about them and no one else has said it was a good idea so I don't know how much they'll do for you.

Brian?

brianthebard wrote: »

Definition comes from bigger muscles, so just keep lifting and progressing and you'll see changes in time. Flyes might help in addition to benching but don't drop bench in favour of them, tbh I was only wondering out loud about them and no one else has said it was a good idea so I don't know how much they'll do for you.

+1. A "better defined" pec is usually a bigger pec. Concentrate on getting bigger, when you're over 100kg you can start worrying about definition .

Danye

rubadub wrote: »

Dips, and plenty of them! I don't bench but do loads of dips so am the opposite to you. I recently took up weighted pushups and did notice my upper chest developing a little.

I prefer dips on a V shaped bar, if you have a corner in your kitchen units you might be able to do them, or on a railing in your area. You can do them on chairs but it is hard starting out.

How wide would be sufficent? The dipping station in my gym would roughly be only 18 inches apart from bar to bar.