[ZachNasty]

What are some good ways to build muscle in the lower chest area....I have nothing but a big upper and mid..looks like shit and its starting to mess with my metal focus and pissing me of....If anyone could help me out with a few tips I would love it...thanks all and take care

[cmart315]

If you really are wanting to focus more on just the lower chest then do decline bench with either BB or DB's. But doing flat bench works the most of your chest, including your lower pec region.

[CALIBBER]

I like weight dips for lower chest. dips with your elbows out and chin trunk into your upper chest. you can do cable crossovers. bent over like Branch warren does in his video on MD site. the last exerise is decline press perss. I dont like the decline mainly b/c of the blood riching in your head. now you have chooce.

[picabloo]

Originally Posted by picabloo

some people do decline, thinking it works their lower chest... i took kinesiology in highschool and I learned that when you bench... anything less the the 90 degress (that we do on flat bench) is useless because the pecs are not the main muscle used anymore, it's shared among shoulders, triceps, chest, lats... thats why some people laugh when they hear people do decline bench or decline dumbell to work their "lower chest". My prof for kines was obviously a fitness addict and he knew everything, and explained in so much detail, how decline chest is pretty much pointless if your trying to work "lower chest". The idea of "lower chest" is created when gravity pulls your chest down, and creates the effect of "lower chest" when infact it's just upper chest, and main chest.


The proper terms for upper and lower chest are pectoralis major, and pectoralis minor. It took me forever to find this diagram... it shows the muscles.



Surprisingly, the pectoralis minor is the bottem part, and the major is the top part. One bodybuilder that clearly showed the separation was Franco Columbu.

This is just something I posted in another thread, so I brought it over.

[WaRz0n3]

i think you mean:

Surprisingly, the pectoralis minor is the bottem part, and the major is the top part. One bodybuilder that clearly showed the separation was Franco Columbu.

[picabloo]

Originally Posted by WaRz0n3

i think you mean:

Surprisingly, the pectoralis minor is the bottem part, and the major is the top part. One bodybuilder that clearly showed the separation was Franco Columbu.

yes thank you, fixed.

[MillerTime03]

when your benching try to bring the bar to your lower pec area or just below the chest, make sure you are sqeezing your shoulder blades togeather and creating an arch in your back while keeping your butt on the bench, also make sure you are moving the bar in a straight line from that position, some people tend to press back over their head and that can cause serious injury...this should fully hit the pectoralis minor. one you find this groove your gains should go through the roof.