Top workout tip for outer and lower chest?

  • Posted by a hidden member.
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    Oct 26, 2010 7:36 PM GMT
    I thought I'd ask if anyone had a top tip for developing the outer chest and lower chest.

    My efforts to increase chest size has done well with my inner chest.

    I do try decline bench and dips. Anyone got a killer tip?
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    Oct 26, 2010 8:32 PM GMT
    Huge Massive Important Tip: You can't isolate upper/lower/outer/inner chest.

    Your chest will develop however your body genetically determines.

    Here's just one, of many, explanations...

    http://www.wannabebig.com/forums/showthread.php?85296-Isolating-the-upper-middle-and-lower-pecs
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    Oct 27, 2010 1:56 AM GMT
    triaxx saidI thought I'd ask if anyone had a top tip for developing the outer chest and lower chest.

    My efforts to increase chest size has done well with my inner chest.

    I do try decline bench and dips. Anyone got a killer tip?


    Ever tried decline flyes? Either by cables or dumbells. Or both, switch it up a few times. Also do decline cable crossovers.
    Have fun!
  • neosyllogy

    Posts: 1714

    Oct 27, 2010 2:18 AM GMT
    rezdylan saidHuge Massive Important Tip: You can't isolate upper/lower/outer/inner chest.

    Your chest will develop however your body genetically determines.

    Here's just one, of many, explanations...

    http://www.wannabebig.com/forums/showthread.php?85296-Isolating-the-upper-middle-and-lower-pecs


    That upper and lower pecs can't be isolated is just wrong.
    And it's wrong in such an obvious way and it is so simply demonstrated that I'm not going to explain it.
    (Also, a link to a guy giving his opinion, with only misused info from one of his old professors does not count much as evidence goes.)

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    Oct 27, 2010 2:27 AM GMT
    Yeah, pretty much what rezdylan said. It's a misconception that you can target specific spots on your pecs. Your pectoral muscle is one big muscle. There are no upper or lower pec muscles.

    Best thing to do is add variety to your pec workouts. As your pec muscles grow, it naturally develops "cleavage" as well as the flare/width and the overhang of the lower portion of the pecs.

    Based on your profile pic, it looks like your pecs already have a natural width and overhang. It's just a matter of getting them bigger to make it more pronounced.

    Try implementing incline and flat dumbbell bench presses. Pick a weight that will allow you to use the correct form and full range of motion. Personally, I've been working my pecs twice a week for the past year or so. Doing different pec exercises on each of those days. I'm happy with my progress so far.
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    Oct 27, 2010 6:12 AM GMT
    I can't believe people that are into working out, as above, would say there are no upper or lower pec muscles, what about clavicular vs sternal pectori
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    Oct 27, 2010 7:01 PM GMT
    carabin saidI can't believe people that are into working out, as above, would say there are no upper or lower pec muscles, what about clavicular vs sternal pectori


    Forgive my lack of clarity. Bear with me, as I explain what I meant in greater depth.

    Clavicular and Sternal heads are 2 parts of the same muscle, the Pectoralis Major.

    PectoralisClavicle.gifPectoralisSternal.gifchestbig.jpg

    Research indicates that you may be able to isolate the clavicular and sternal heads. HOWEVER, the sternal head is what most people view as "the chest." From experience, when confused bodybuilders say "lower chest," they mean the nipple-area of the chest/the part where your chest makes a nice shelf above your lower ribs. This part of the chest is absolutely not isolatable, anatomically speaking, as not only is it one single muscle, it is one single head of one muscle.

    With that...

    Welcome to one of the most heated debates in bodybuilding!

    In one corner, we have the bodybuilding nerds who research and analyze anatomy extensively. These bodybuilders largely believe that the pectoralis major cannot be isolated between parts.

    In the other corner, we have the intuitive bodybuilder who goes by feel and anecdotal evidence from other bodybuilders. These folks believe that you can isolate upper (the bulk of your chest) and lower (the "shelf," as I explained above) chest.

    Neither is a better bodybuilder. One simply has better facts.

    Do your own research to find the troves of information on the subject.

    Through my vast and extensive research, the most reasonable, rational, scientific evidence I've found on the subject leads me to the conclusion that you cannot isolate different parts of one single muscle. My citation above was simply an easy-to-find breakdown of the subject that mirrors my own finding.

    But, I'm not here to convince you. Do the research and draw your own conclusions.

    At least now the OP has some more information, and knows which questions to ask for further research.

    I suggest starting here... http://www.exrx.net/