Looking for something to build the bottom portion of my chest. It never develops as well as my upper chest. Any ideas?
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Need something good for CHEST
- Thread starter jstagich97
- Start date
Decline bench & cable crossovers. Push ups will hit the lower part too
decline is absolutely useless and will injure your shoulders. Decline does NOT target the lower chest it is complete bs.
to get the look you are trying to achieve you will need to build a well developed chest, it seems that that lower pec roundness is the last thing to develop.
I suggest learning how to bench press and incline press correctly, the majority of people do it completely incorrectly, when you bench your elbows should be down by your side and the bar should land at your upper abs, you should be pressing the bar in a scooping motion up to land somewhere above your chin area probably, the bar moves upward in an arc...
I guarantee learning how to do chest movements correctly will change your chest.
to get the look you are trying to achieve you will need to build a well developed chest, it seems that that lower pec roundness is the last thing to develop.
I suggest learning how to bench press and incline press correctly, the majority of people do it completely incorrectly, when you bench your elbows should be down by your side and the bar should land at your upper abs, you should be pressing the bar in a scooping motion up to land somewhere above your chin area probably, the bar moves upward in an arc...
I guarantee learning how to do chest movements correctly will change your chest.
Kirk B
Registered
i like dips, and flys decline, or crossovers like dude said they bring out mine i have the exact opposite my top is hard to come out the way i want lol
Kirk B
Registered
maybe thats my prob i let it hit towards the top for incline or the middle of my chest . So take it to the top of my abs will work better for the top of my chest?
You want an awesome chest, then form is defiantly the key. Don't worry about declines in my opinion. They are pretty much worthless. I did declines when I was a teenager for about 2 weeks and figured out how worthless they were and never did them again. To better develop your chest as a whole stick with the flat and incline bench along with cable crossovers.
Like RC said when you are benching with the barbell always bring the bar down to the very bottom of the chest and just above the top of your abs. This will work the overall region of the chest as a whole. Do inclines to develop the top part of the chest. And always switch that routine up with dumbbells every other week or so to insure even more development. Another great secondary exercise for developing the chest is flat and incline dumbbell Fly's. They'll shred your chest to bits along with cable crossover.
Like RC said when you are benching with the barbell always bring the bar down to the very bottom of the chest and just above the top of your abs. This will work the overall region of the chest as a whole. Do inclines to develop the top part of the chest. And always switch that routine up with dumbbells every other week or so to insure even more development. Another great secondary exercise for developing the chest is flat and incline dumbbell Fly's. They'll shred your chest to bits along with cable crossover.
On the money!!! It is a huge stress on the shoulders. I never do it and dont know any pro that does.
Thanks guys. I definitely agree that declines put unnecessary pressure on the shoulder. I will continue with my flat,inclines,and crossovers.
the_predator
Registered
I wouldn't totally dismiss declines. One pro you might have heard of did them...Dorian Yates! Now don't get me wrong, he didn't do full declines. He did declines at just a slight angle, maybe a 45 pound plate or two under the end of the bench. That is how I do declines and I'm pretty happy with my chest. Now I do see some guys at the gym that are totally f-ed up when they do declines do I do agree they are crap if your form is crap. But if your form is spot on then I do believe there is a place for them in any chest routine.
I make every effort to stay in good form, but even when doing so, I will feel some strain on my shoulder.
Don't need anymore of that Meat
vid?
Let me see what I can do as far as a vid goes. I usually lift alone.
rangermike
Registered
As said before, total chest development only happens with time.
I personally have my staples that are in every chest workout;
Flat Dumbbell press - every other week Flat Barbell
Incline Dumbbell press - every other week Incline barbell
Weighted dips
Cable Crossovers
Incline flies
and I generally throw in something else every now and then to mix it up.
I think the main thing is to hit the chest from different angles during every workout.
I personally have my staples that are in every chest workout;
Flat Dumbbell press - every other week Flat Barbell
Incline Dumbbell press - every other week Incline barbell
Weighted dips
Cable Crossovers
Incline flies
and I generally throw in something else every now and then to mix it up.
I think the main thing is to hit the chest from different angles during every workout.
THEWIZARDOFKOZ
Registered
is doing all pressing movements too much, and only one fly movement during workout?
the_predator
Registered
You need to throw a mix of dumbbells and barbells into it also. How many movements are we talking about here?
parsifal09
Banned Member
Optimizing Development of the Pectoralis Major | The Sport Journal
decline press has same upper pec activation as incline, but decline has significant more activation of lower pecs
decline press has same upper pec activation as incline, but decline has significant more activation of lower pecs
I feel you have to mix it up and find what works for you. For Meso-endo type like myself with a natural barrel-chest, decline works really well for activating my whole pecs like flat is supposed to do for others.
I have a friend who does cable-crossovers from low to high, crossing his arms over his chest with each hand over his opposite shoulder. He says these really target his lower-inner pecs. Just works shoulders and bi's for me.
Also wondering if Hammer-strength decline might work for you.
I have a friend who does cable-crossovers from low to high, crossing his arms over his chest with each hand over his opposite shoulder. He says these really target his lower-inner pecs. Just works shoulders and bi's for me.
Also wondering if Hammer-strength decline might work for you.
Heavy benching and time will fill out your chest.
