[ikzn]

i find my lower chest to be lacking alot and seeking to work it out but not sure which exercises to do. two lower chest exercises ive been doing are decline bench press, and decline dumbbell flyes which seem to not be working so well for me. And after every chest workout, i usually feel soreness around my upper chest and the outer sides of my chests. So i also try doing 200-400 push ups on rest days to gain more chest because my chest in general is lacking a bit, but mostly lower chest, which i need help on. So advice would be great, thanks guys!

[Mygeeto]

according to plenty of ppl here, decline bench is a waste of time. could do dips instead

[rkl0165]

Originally Posted by ikzn

i find my lower chest to be lacking alot and seeking to work it out but not sure which exercises to do. two lower chest exercises ive been doing are decline bench press, and decline dumbbell flyes which seem to not be working so well for me. And after every chest workout, i usually feel soreness around my upper chest and the outer sides of my chests. So i also try doing 200-400 push ups on rest days to gain more chest because my chest in general is lacking a bit, but mostly lower chest, which i need help on. So advice would be great, thanks guys!

flat bench for lower chest..incline for upper...decline for cardio...do heavy flat bench and heavy incline with dips and flies on chest day..forget about pushups....pecs like all muscles wont come out right if u over train them..

[roccodart440]

When are you guys going to get it. There is no such thing as lower chest muscles!

Genetics and the surrounding muscles along with fat percentage decide how your chest will look. Inclines do not work the uppper chest. It builds more separation and adds a bunch more shoulder work into the mix. Creating the apearence of more upper chest. I know guys that NEVER do upper chest as you guys refer to it and never do lower chest. They bench, flat heavy and their chests look great and symetrical. Most guys don't have enough pec muscle to even consider refining what they have.

[kenney]

Originally Posted by roccodart440

When are you guys going to get it. There is no such thing as lower chest muscles!

Genetics and the surrounding muscles along with fat percentage decide how your chest will look. Inclines do not work the uppper chest. It builds more separation and adds a bunch more shoulder work into the mix. Creating the apearence of more upper chest. I know guys that NEVER do upper chest as you guys refer to it and never do lower chest. They bench, flat heavy and their chests look great and symetrical. Most guys don't have enough pec muscle to even consider refining what they have.

i suppose all the pro's that advocate incline/decline excercises are wrong too

[kenney]

o and there are lower chest muscles...thats the pectoralis major (i think)

[roccodart440]

Originally Posted by kenney666

o and there are lower chest muscles...thats the pectoralis major (i think)

The chest conntracts when a load is put on it. Angle means nothing.

Pro's advocate inclines because ofg the separation it causes not because it build the upper chest. I know one pro and a few alomst's. Non of them do decline, all do incline and flats and concentrate mostly on flats.

Look at an anatomy book sometime and you'll see.

[tjbentham]

Originally Posted by roccodart440

When are you guys going to get it. There is no such thing as lower chest muscles!

Genetics and the surrounding muscles along with fat percentage decide how your chest will look. Inclines do not work the uppper chest. It builds more separation and adds a bunch more shoulder work into the mix. Creating the apearence of more upper chest. I know guys that NEVER do upper chest as you guys refer to it and never do lower chest. They bench, flat heavy and their chests look great and symetrical. Most guys don't have enough pec muscle to even consider refining what they have.

good post

to original poster lay off the press ups on rest days, u recover out of the gym : break the muscle down feed it and let it rest, then repeat train ur check once every 4-7 days

[roccodart440]

Originally Posted by tjbentham

to original poster lay off the press ups on rest days, u recover out of the gym : break the muscle down feed it and let it rest, then repeat train ur check once every 4-7 days

Agree 100% off days are for rest.


IKZN post exactly what you do for weights, excersizes and sets for your chest in the course of one traning week.

[rkl0165]

Originally Posted by roccodart440

When are you guys going to get it. There is no such thing as lower chest muscles!

Genetics and the surrounding muscles along with fat percentage decide how your chest will look. Inclines do not work the uppper chest. It builds more separation and adds a bunch more shoulder work into the mix. Creating the apearence of more upper chest. I know guys that NEVER do upper chest as you guys refer to it and never do lower chest. They bench, flat heavy and their chests look great and symetrical. Most guys don't have enough pec muscle to even consider refining what they have.

Well if u wanted to boost the appearance of your lower chest doing flat bench heavy would very likely do that if it wasnt happening...

[ikzn]

Originally Posted by roccodart440

Agree 100% off days are for rest.


IKZN post exactly what you do for weights, excersizes and sets for your chest in the course of one traning week.

i dont do too much for for chest so i guess i thats why i try doing push ups during the week.

flat bench 4 x 8-12
decline bench 4 x 8-12
decline flyes 3 x 10-12

[rkl0165]

Originally Posted by ikzn

i dont do too much for for chest so i guess i thats why i try doing push ups during the week.

flat bench 4 x 8-12
decline bench 4 x 8-12
decline flyes 3 x 10-12

that's plenty if u r going heavy enough...what wht u doing?

[roccodart440]