Thread: Lower pec exercise help!!

Originally Posted by no1knows

Im in need of tighting my lower pecs up. My upper and mid range pecs are in great shape and good form and size but my lower pecs are lagging behind and i cant get then to respond to what im doing.

I cant get any kind of good stretch or contractions by doing decline barbell or dumbbell movements,so i have been doing some cable crossovers,wide grip dips and decline dumbbell flys and i do get more out of it these than anything but it's not shapeing the outer and bottom pec like i want it to. I still have some fat around my lower pecs and it's hell burning it off. Is this going to be a diet and cardio thing or can proper weight exercise help me with this?

It is probably the fat hiding your muscle on your lower pecs. From what I've read flat and decline movements both work the lower pecs. If you want to hit the outside part more do your presses with a wide grip. If your gym has a Hammer Strength Wide Chest Machine that works great for hitting the outside part of your pecs too.

I'm no expert, but if fat is in the way then only diet and (and to a lesser extent) cardio can fix it. u can't target fat loss.

Try the Hammer strength Decline. I find that this hits my lower pecs real well. Make sure to really contract hard on the top of the movement. Another thing to remember is genetics. If fat is hiding your lower pecs, then a better diet is in order. But, your body is what it is. Even if you find a movement that helps this part of your pec better, remember that genetics are a big part of a physique.

Originally Posted by Ben_the_builder

It is probably the fat hiding your muscle on your lower pecs. From what I've read flat and decline movements both work the lower pecs. If you want to hit the outside part more do your presses with a wide grip. If your gym has a Hammer Strength Wide Chest Machine that works great for hitting the outside part of your pecs too.

you are correct. muscles either contract as a whole or not at all. changing the angle at which an exercise is performed only changes the pattern of muscle fiber recruitment. it's impossible to target "part" of a muscle that has multiple heads and insertion points.