How does one target the lower pec specifically from the nipple to the arm pit?
Somewhat yes, but a rotary exercise in this case will allow for a greater total range of motion. Allowing the muscle to stretch, and contract with full range. This also involves stabilizer muscles that surround, and connect to the pectoral muscle. Decline fly's are another option, better imo than decline presses.decline press help also?
better for lower chest development in general or only in this case of side of lower pec?Somewhat yes, but a rotary exercise in this case will allow for a greater total range of motion. Allowing the muscle to stretch, and contract with full range. This also involves stabilizer muscles that surround, and connect to the pectoral muscle. Decline fly's are another option, better imo than decline presses.
It's pretty much subjective, some like one, some like the other. The combo of both is obviously superior than just choosing one.better for lower chest development in general or only in this case of side of lower pec?
Thats some pretty good info thanks for sharing man.Somewhat yes, but a rotary exercise in this case will allow for a greater total range of motion. Allowing the muscle to stretch, and contract with full range. This also involves stabilizer muscles that surround, and connect to the pectoral muscle. Decline fly's are another option, better imo than decline presses.
Dumbbell flyes are an isolation exercise for the pectorals.Are dumbell flies helpful as well?
Can you do this with resistance bands? The pec fly crossovers.Cable crossovers coming from highest setting on dual pulley, pushing down, and in front of you while crossing your arms at the around the waist. Focus on the pec muscle, and not pulling with your arms. Squeeze the chest muscles at the end of the concentric phase of the exercise. Maintain slow controlled movements, with strict form, and not going too heavy.
good post with scientific info. Reps. I also agree with type0hero in that you should try to build the entire muscle rather than target areas.maybe decline bench, but mostly it's just genetics.
the lower part of the pectoralis major, called the sternocostal part, attaches to your sternum (breast plate).
From Wikipedia:
"It has two different parts which are responsible for different actions.
The clavicular part is close to the deltoid muscle and contributes to flexation, horizontal adduction, and inward rotation of the humerus. When at an approximately 110 degree angle, it contributes to abduction of the humerus.
The sternocostal part is antagonistic to the clavicular part contributing to downward and forward movement of the arm and inward rotation when accompanied by adduction."
So if you're looking for lower chest, decline presses, pec flies, and Idontknowwhattheyrecalled's (standing at a lat pull-down machine, arms straight out grabbing bar, pulling bar towards waist, no bend in elbows)
If you are a body builder and need to work on lower pecs, cool and good luck. but if not then focus on the main lifts and eating, but genetics has a lot to do with it. Some people can never build calves.
I was going to say this. You beat me to it.Dips!
Second that!!errrr,.. third that!!Dips!
seconded, i started these and noticed a better improvement in that area in the first month and my chest is the hardest for me to builddo dips and lean forward while your doing them. theyre good to hit the lower pec hard, leaning forward adds more emphasis on the lower pec instead of the triceps.
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