posted March 24, 2000 12:52 AM         

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I've been training hard for a while, and although I gained thickness in my upper chest, the lower part (both inner and outer) are still underdeveloped.

For the other bodyparts, I learned to 'pump' fairly effectively. It's just my lower chest that still remains unactivated. Even the decline bench press doesn't really seem to hit my lower chest.

Is there a good way to activate and jumpstart my lower chest pumping?

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posted March 24, 2000 03:13 PM         

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Have you tried supersetting cross-over + dips, or cross-over + declinepress ??

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posted March 28, 2000 07:41 AM            

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Try working dips and pullups into your chest routine, Hopefully your problem is not genetic...

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posted March 29, 2000 10:04 PM         

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Thanks - I started these exercises and I think they're working. I know I still lack technique and consciousness, but I can feel my lower pecs working now.

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posted April 02, 2000 01:26 AM         

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try "German volume Training", I only did it for a few weeks but I saw major gains in my chest and lats right away. http://www.musclemedia.com/training/gvt.html
This workout will wear you out!!

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posted April 27, 2000 06:16 PM         

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You also might want to try decline flies. They really helped me with my lower peck development.

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posted April 27, 2000 07:48 PM         

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How heavy should I go on the decline flyes? And should I stretch wide or more like a press?

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posted April 27, 2000 11:12 PM         

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You could try this, it works for me:
When doing bench press, you can try lowering the bar below your pecs, instead of on them. Be sure you do the full range of motion.

And when you do it DON'T use your regular BP weight or your rip your pecs. Start at a lower weight and work up. Do lots of sets and work em hard.

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posted April 27, 2000 11:19 PM         

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Pec Deck

Feet flat on floor.
Arch your back.
Keep your palms facing up during both phases.
Squeeze both phases with control.
Concentrate on using just your chest not delts.
Wide grip dips. SQUEEZE it up SLOW and HOLD.

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posted April 28, 2000 07:13 AM            

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Try doing decline dumbbell flye presses. Slowly lower the weight as if to do a flye with your palms facing inward. As you press up, turn your palms towards your feet. The key is at the top of the movement, you should be able to squeeze your pecs for a good 2 secs. You definitely need to feel that contraction!

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posted April 28, 2000 10:14 AM            

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I would take out your decline press and just add weighted dips, do 1 warm up set and 2 work sets to failure for about 6-8 reps. Like blood said, usually the shape of the muscle is genetic.

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posted April 28, 2000 10:58 AM         

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Steve...sorry it's taken me so long to respond. When I do decline flies, I tend to use about 5-10 lbs more than I can do on regular flies. Also, I do them the same way as normal, get a good stretch at the bottom and squeeze hard at the top.

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posted May 01, 2000 03:27 PM         

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i have the same problem with my lower outer chest. is there anyway to overcome the genetics. or am i just stuck with it

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posted May 02, 2000 02:39 PM            

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dips dips and more dips...

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posted May 02, 2000 07:42 PM         

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I started the decline flyes and it seems to be working all right - if I really concentrate on good form, I can feel the target muscles in the lower pecs.

I'd like to start the dips. I do dips for triceps.
Somebody give me any tips so that I can hit the lower pecs doing the same exercise (rather than triceps)?

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posted May 03, 2000 05:05 PM         

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for dips hitting the lower chest,
lean forward and use a wide grip if you can. theres a machine in my gym that allows you to select for narrow or wide grip. go slow too

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posted May 03, 2000 05:49 PM            

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steve, if you want to use dips to work your lower pecs, pre exhaust your triceps first...do supersets or something, just trash them, then when it comes time for dips, youll compensate for the fatigued triceps by using the other muscles in the movement(chest, shoulders)

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posted May 07, 2000 04:14 PM         

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how do you get that lower outer part of your chest to curl or hangover. do you just get your chest as big as you can and cut the fat out or that?

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posted May 08, 2000 10:55 PM            

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Guys there is no real way to hit any specific part of the chest. YOu can define and refine the muscle by fly's, dips and declines but you must have the size before this can occur. You want to avoid over training at all costs. Concentrate on the basic movements to build size. Your entire upper body will aid in the shaping of the pecs. Traps and delts all pull and shape these areas. If you flex your pec, fell around to the insertion point in your arm pit, it is a singular insertion which ties into the bicep, this is what I tore a year ago. As there is only the one insertion, this voids the thought of hitting one particular part of the pec.

BPP

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posted May 12, 2000 11:32 PM            

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Ethertek that bench variation you gave is an excellent way to blow out your rotator cuff great advice. Sorry i have no advice i don't really bodybuild i am more into the powerlifting scene. But the bench if not done properly is a good way to get a shoulder injury, proper form is key!

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posted May 12, 2000 11:58 PM            

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I also have seen many great bodybuilders who have a powerlifting background(Franco Columbo)use powerlifting principles in there training for offseason mass building. Build a big foundation and then begin to sculped it.

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