- 05-24-2012, 07:23 PM
I'm having trouble really gettin my chest defined. My biggest problem area is the lower/outer part of my pecs. Basically from my nipple to my armpit. Are there any workouts that really target that area? I've heard Gironda dips work well, but I'm a little hesitant to do those as they are really strenuous on the wrists and shoulders.
- 05-24-2012, 08:34 PM
- 06-01-2012, 02:51 PM
Do incline DB flys. Start with your hands wide open and bring your arms only half way instead of the typical inc db press.
Hi reps will make your outter chest explode.
Btw this is my first post!
06-01-2012, 03:02 PM
Decline presses will help you... look up the correct form on youtube. Decline pressing is just good for overall chest development and it focuses more on the lower part. + if you have more bf % like me you'll prolly not get it defined well until you lose the BF
06-01-2012, 03:03 PM
Dips and more dips. If you're worried about your wrists and shoulders, then buy some wraps and make sure your technique is always good.
M.Ed. Ex Phys
06-01-2012, 05:47 PM
I have actually added incline DB flys recently, but I go all the way out and all the way in. I'll have to give your way a try.Originally Posted by flauntboy
06-01-2012, 05:49 PM
I already have decline bench in my routine, but I prefer DB rather than with a bar. Is that better or worse?Originally Posted by zubda345
06-01-2012, 05:51 PM
Lol if there is one workout I never skip, its dips. I do chest dips on chest days and tricep dips on arm days. Both weighted, 5 sets with 15, 12, 10, 8, 5 reps. I up the weight every other set. With that said, I have no complaints about my inner chest. At all. The only time I've ever felt discomfort was with Gironda dips. They're a dip with reverse-grip (palms out) and your legs extended straight out.Originally Posted by Rodja
06-01-2012, 11:05 PM
06-01-2012, 11:59 PM
Tbh, it really doesn't make a big difference as far as comfort. Not to me anyways. The only reason I use dumbells is if the weight gets too heavy or my arms gas out, I don't need a spotter. I can just push the DBs aside. Better than dropping a bar on your neck lol.Originally Posted by zubda345
06-02-2012, 01:30 AM
06-05-2012, 09:38 AM
If you have access to a dip machine, try loading it up and using a grip halfway between a typical dip grip and a gironda grip. Sort of like you'd be holding a bar pushing straight down. Then just try and get the mind in the muscle and feel the squeeze in the lower pec throughout the movement. TUT is going to be your friend.
06-06-2012, 02:59 PM
There's no such thing as a lower or outter chest muscle. The pectoralis major is one muscle with two heads: the clavicular head and the sternal head. The sternal head is the lower head and the clavicular head is the upper head. You can hit the upper head and lower head harder depending on the angle of the incline, but inner and outter is nonexistent.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
07-05-2012, 01:59 AM
07-05-2012, 09:37 AM
07-27-2012, 03:53 PM
12-13-2012, 08:52 PM
Similar Forum Threads
- By newman897 in forum Training ForumReplies: 5Last Post: 10-18-2011, 02:11 PM
- By freefall365 in forum Exercise ScienceReplies: 42Last Post: 06-26-2011, 01:14 PM
- By DGA3 in forum Training ForumReplies: 6Last Post: 11-25-2010, 09:39 AM
- By East1600Plus in forum Exercise ScienceReplies: 2Last Post: 01-03-2007, 11:02 PM
- By jws8118 in forum Training ForumReplies: 0Last Post: 01-22-2005, 05:26 PM