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Lower chest development

rsnake21

rsnake21

Active member
I can't for the life of me get that line that seperates the chest from the abdomen and lats and it f*cking pisses me off. What exercises do you guys do to achieve it ?
 
cant really isolate the lower chest man, Doing decline will work the chest more anyway imo because of taking some of your shoulder strength out of the movement. But you said your already doing those movements. So If your having problem with chest growth i would adjust your chest workout from what your currently doing now. Also hows the diet situation? Are you eating surplus cals or on cut/maintaining?
 
Bumping up the calories may also be an option for you for a certain amount of time. Either way heres a good watch on some different chest routines by Tony Doherty one of australias leading bodybuilder trainers. Might give ya some ideas on something :) - Invalid Link Removed
 
Another vote for dips. At least 100 reps of BW or 50 weighted 1-2x/week. Very few things are as efficient for the upper-body as dips.
 
Strangely enough, incline bench helped me in this area. I always thought the problem was my lower chest needing development yet in the end it was my upper chest that caused the whole problem. Once I addressed that issue I started (and continue) to see results of a complete chest development. I recommend upper chest.
 
Rodja said:
Another vote for dips. At least 100 reps of BW or 50 weighted 1-2x/week. Very few things are as efficient for the upper-body as dips.
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Wish i could still do dips, after braking my ulna and radius in my left forearm, dips really hurt that area now for whatever reason. So i have to leave them out.
 
In the same boat as you OP.. though judging by your avatar pic, I think my BF is a tad bit higher than yours.

Would a lower BF% yield similar results in bringing out definition for the chest? (As I ask this, i think i know the answer)
 
Once your bodyfat gets a little lower you would be surprised how much better your Chest will look!
 
side note: i cut out flat bench for the last few months and focused on upper chest with some decline work and ive made more gains from this method than i ever did on flat. incline fly's and weighted dips are staples in chest development for me
 
flyin808 said:
Have u tried standing flys with cables? Dips is good but when u have resistance it's makes it that much better! Plus it isolates the your lower pecs by itself
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I second the standing cable flys. Love them.
 
rsnake21 said:
is that like reverse grip dips?
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Similar. There are some body positioning tips that stress the muscle out as well though. It's a more complicated exercise than a traditional dip. I wouldn't recommend it if you're prone to shoulder injuries, however, as it is a new angle.
 
I've also got to add that smith machine is impressively good at isolating the pecs for myself. You can do a little more weight on the smith usually, too but I've noticed superb focus on pecs when doing heavy and slow moving reps. I personally like using this method with the adjustable bench since I can hit the 30 & 45 degree angles on the incline bench, and the 210 degree decline angle with the portable decline bench on the smith as well.

More angles = more development
 
I love doing under handed close elbow presses with the cables. Nice and controlled leaning slightly forward elbows close to you(very important) and pressing your hands outward in front of you. Wish I had a vid
 
MuscleGauge1 said:
I love doing under handed close elbow presses with the cables. Nice and controlled leaning slightly forward elbows close to you(very important) and pressing your hands outward in front of you. Wish I had a vid
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I do too cuz idk wtf u talking about lol
 
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