how to build lower pectorals?

  • mikey_101

    Posts: 250

    Jun 21, 2011 1:24 PM GMT
    Can anyone point me in the right direction to build my lower pectorals... if thats the right term?

    Over the last year I have built myself up from just lower than 34 inch chest to 38 inch, and have definatly filled out in my chest.

    I am however yet to see any of that definition below the nipple..... my chest is swolen, but doesnt have that definite definition underneath.

    I hope this makes sence?

    I do know where the deficiency is - my gym is limited, and when I bench press, there is no facility to do decline.

    My chest rotine is basicly bench press then flys superset with press ups of varying angles (toes on bench, flat and hands on ball etc.)


    What would you suggest adding to this to get the asthetic form of pectorals defined underneath the nipple?


    disclaimer: please dont say join another gym - I get free access here!
  • Timbales

    Posts: 13993

    Jun 21, 2011 1:29 PM GMT
    dips and decline presses should help
  • bad_wolf

    Posts: 1002

    Jun 21, 2011 1:43 PM GMT
    It's an odd one, an under arm fly, take two dumb bells or a dual pulley.
    Arms down your side, palms facing forward like a bicep curl, but lift the weight straight out in front of you, arms out straight.
  • bad_wolf

    Posts: 1002

    Jun 21, 2011 1:48 PM GMT
    http://www.youtube.com/watch?v=TfsqIsnqJDY
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    Jun 21, 2011 5:24 PM GMT
    bad_wolf saidhttp://www.youtube.com/watch?v=TfsqIsnqJDY


    Thanks....need work on the same area and saw some other great workout tips!
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    Jun 21, 2011 5:36 PM GMT
    Strangely enuf core workouts seem to define the lower pecs where actually pec workouts aren't doing it. Check out male models. Some have little actual pec size but total lower pec definition from their core /ab focus.
  • mikey_101

    Posts: 250

    Jun 22, 2011 10:11 AM GMT
    Timbales saiddips and decline presses should help


    my gym is quite limited - it doesn have bars for dips, or a bench that declines unfortunatly.

    bad_wolf saidIt's an odd one, an under arm fly, take two dumb bells or a dual pulley.
    Arms down your side, palms facing forward like a bicep curl, but lift the weight straight out in front of you, arms out straight.


    it does have a cable system, but limited to 1 cable..... I will try this with dumbells - I have tried this motion, but it doesnt feel like its hitting the lower pec area.

    so, its dumbell in each hand, palms up and raise weights with arms out straight - in line with shoulders?

    I have tried to google this and get a video, but no luck.... do you have a link?


    Bad_wolf: I dont have a double cable machine, but I guess I could try that with dumbells.... the video seemed to show the whole pec being pumped - I'm hoping to isolate the lower, since the top is bulked out already.

    MuchMoreThanMuscle said
    Paxton said
    bad_wolf saidhttp://www.youtube.com/watch?v=TfsqIsnqJDY


    Thanks....need work on the same area and saw some other great workout tips!


    Your arms have to either be parallel (to the direction of muscle fibers of pectoralis minor) either in a dip fashion or with your arms extended above your head (but doing exercises in this way puts your shoulder at risk for injury).

    Dips are probably the most effective. Some people like doing decline bend press, that is nearly a similar angle and movement as far as arm position is concerned to work the lower chest.


    II know dips would be best, but the gym doesnt have bars for this..... if I'm trying to hit the lower pecs, which angled press-ups would work?
    Would it be feet on the banch, hands on the floor.... or feet on the floor and hands on the ball?



    Thanks for the advise guys - already got a few ideas to add into the mix.

    Please keep them coming.
  • camfer

    Posts: 892

    Jun 23, 2011 5:48 AM GMT
    Can you prop up one end of a flat bench to make a decline bench? Just make sure it's stable!
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    Jun 23, 2011 2:34 PM GMT
    mikey_101 said
    Timbales saiddips and decline presses should help


    my gym is quite limited - it doesn have bars for dips, or a bench that declines unfortunatly.

    bad_wolf saidIt's an odd one, an under arm fly, take two dumb bells or a dual pulley.
    Arms down your side, palms facing forward like a bicep curl, but lift the weight straight out in front of you, arms out straight.


    it does have a cable system, but limited to 1 cable..... I will try this with dumbells - I have tried this motion, but it doesnt feel like its hitting the lower pec area.

    so, its dumbell in each hand, palms up and raise weights with arms out straight - in line with shoulders?

    I have tried to google this and get a video, but no luck.... do you have a link?


    Bad_wolf: I dont have a double cable machine, but I guess I could try that with dumbells.... the video seemed to show the whole pec being pumped - I'm hoping to isolate the lower, since the top is bulked out already.

    MuchMoreThanMuscle said
    Paxton said
    bad_wolf saidhttp://www.youtube.com/watch?v=TfsqIsnqJDY


    Thanks....need work on the same area and saw some other great workout tips!


    Your arms have to either be parallel (to the direction of muscle fibers of pectoralis minor) either in a dip fashion or with your arms extended above your head (but doing exercises in this way puts your shoulder at risk for injury).

    Dips are probably the most effective. Some people like doing decline bend press, that is nearly a similar angle and movement as far as arm position is concerned to work the lower chest.


    II know dips would be best, but the gym doesnt have bars for this..... if I'm trying to hit the lower pecs, which angled press-ups would work?
    Would it be feet on the banch, hands on the floor.... or feet on the floor and hands on the ball?



    Thanks for the advise guys - already got a few ideas to add into the mix.

    Please keep them coming.


    For lower pecs, it would be feet on the floor and hands up on the ball/bench. Also, when you plant your hands, try to keep them in line with your nipples, as opposed to near your shoulders.
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    Jun 23, 2011 6:40 PM GMT
    Truthfully, it sounds like you are doing a good job. More than a few guys have incredible chests without much lower definition. But it's definitely worth trying! Personally I am struggling with upper pecs.

    (I don't see a pic of you unless I missed it. If your body fat level is even average sometimes or higher, you may have more lower pec muscle but may not see it. If you are lean, then obviously that isn't it.)
    ____________________________________

    If this is all you have, do it a lot, more than once a week. You may even wish to make it your first chest exercise on "chest days". And/or do supersets with it and your other chest exercises. This exercise is perfectly explained by nerdjock76.
    nerdjock76 said
    For lower pecs, it would be feet on the floor and hands up on the ball/bench. Also, when you plant your hands, try to keep them in line with your nipples, as opposed to near your shoulders.

    _____________________________________

    Try improvisation. The best gyms even lack equipment or have too many people waiting for it. Just be careful.

    The following three exercises are fantastic for the lower chest, and often you can feel it working. Focus your mind on the contraction and feeling it.

    Improvised decline bench
    Here's a possibility ONLY if you have a spotter. Put plates under one end of your bench to raise it to a decline. Try bending your knees/legs over the top end so you don't slide down. Flat bench verses incline benches are different, so you can figure out which end will you can bend your legs over or perhaps hook your feet onto. Let the spotter hand you the dumbbells, and spot you the whole time. At all times, make sure your abs are contracted, and lower back is FLAT against the bench and not arched.

    Mock dip stand, and dipping for lower chest
    Improvising a dip stand: Anything such as the arms of two plate rack stands set side by side. Hold onto the highest arms of the place racks. Bend your knees so your legs are up and behind you to have room to dip. To work the chest (particularly lower chest) with dips, lean FORWARD as much as safely can. Vertical dips work more of the triceps.

    ____________________________________

    http://www.youtube.com/watch?v=TfsqIsnqJDY

    MuchMoreThanMuscle said
    That's not an effective exercise for the lower pectoral muscles...

    MMTM, I may write to you for more information to understand this exercise below to understand this better.

    In the meantime, Mikey, I do this exercise with a pulley but not quite like this. If you are doing dumbells, I'd go with lighter weights to maintain the form of the exercise. I was taught to think of making a big scoop, like you are gathering your arms together to scoop something up. Starting with the arms out by your side (45 degree angle down maybe), move the arms in a scooping motion down and then gather the arms together (as if you scooped something) moving ("scooping") upward, palms up, "holding what you scooped" to at least the lower pecs if higher. Concentrate on feeling the contraction.

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    Jun 24, 2011 10:39 PM GMT
    Decline bench press is by far the best exercise for the lower pectoralis.

    If you don't have access to the decline bench, try decline push ups on a stability ball or decline dumbell fly.

    Hope this helps.
  • lick_it_low

    Posts: 19

    Jul 01, 2011 7:34 AM GMT
    weighted dips. Decline I never felt like my body responded to it but dips and tight cable crosses with pull overs right after i love.
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    Feb 13, 2012 2:55 PM GMT
    If you are still interested in lower pec definition, I found another exercise. It may or may not do as much under the nipple (?) but the definition of lower pecs at the middle of the chest.

    It's harder, so use lighter weights. Get the form and exercise first and then go for heavier weights as you wish.

    1. Use a flat bench, not incline.
    2. Starting position is with your arms spread out wide, elbows slightly bent, arms and perpendicular to your body as usual.
    3. Raise your arms as usual, but quickly start to make a low angle arch peaking above your lower abs or groin. The movement is an arch, not a straight line from starting position and back.
    4. While arching the movement, you can slowly turn your dumbbells so they meet plate to place if you wish.

    Hint: This is not like an arm raise (for shoulder) laying down. Don't move your arms down back to your side. Concentrate on making it a regular chest fly with arms moving toward your chest but at a low angle. It should start by moving your arms up as usual but quickly turning into a low angle arch.


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    Feb 13, 2012 2:58 PM GMT
    MuchMoreThanMuscle said
    Paxton said
    bad_wolf saidhttp://www.youtube.com/watch?v=TfsqIsnqJDY


    Thanks....need work on the same area and saw some other great workout tips!


    That's not an effective exercise for the lower pectoral muscles. The arms would have to be much higher and coming downward. So instead of going at an upward forty-five degree angle he would have to have his arms above his shoulders and be coming down and a forty-five degree angle.

    Here is an anatomy photo of the pectoralis minor. This is what men are focusing on to work their lower chest. See how it runs a severe angle from the shoulder slightly medially inward on the ribcage?

    Pec-Minor-3.jpg

    Your arms have to either be parallel (to the direction of muscle fibers of pectoralis minor) either in a dip fashion or with your arms extended above your head (but doing exercises in this way puts your shoulder at risk for injury).

    Dips are probably the most effective. Some people like doing decline bend press, that is nearly a similar angle and movement as far as arm position is concerned to work the lower chest.



    Excellent advice as always from MMTM - He know's his stuff! I strongly endorse his advice here.
  • CuriousJockAZ

    Posts: 19136

    Feb 13, 2012 3:02 PM GMT
    MuchMoreThanMuscle said

    Pec-Minor-3.jpg


    Dips are probably the most effective. Some people like doing decline bench press, that is nearly a similar angle and movement as far as arm position is concerned to work the lower chest.



    ^^^ This ^^^ Never underestimate the power of the bar dip. They are the best, and if combined with decline press that's the very best lower pec workout.
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    Feb 13, 2012 3:55 PM GMT
    Right. Dips are major!

    Lean forward in dips to work more of the chest. Keep your abs and core in and tight so your back is straight and not arched.
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    Feb 13, 2012 11:31 PM GMT
    If you can, improvise a way to add resistance to your dips. I use a piece of chain and a carabiner and attach it to the buckle of my lifting belt.
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    Feb 13, 2012 11:56 PM GMT
    Also remember that that is where a lot of guys carry fat - even the thin looking guys - so it may be a definition thing you are looking for as well as a muscle building thing. I haven't seen your body, but a whole lot of "size" you envy in other guys is really definition of the muscles and the ability to see cut.
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    Feb 14, 2012 1:05 AM GMT
    The exercise in that video will do nothing for your lower chest, and honestly, even though people swear by decline presses, they're pretty much a waste of time also. Dips are helpful, but even dips have a hard time reaching the lower pecs. They tend to work the outside of the muscle, which can certainly work in your favor.
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    Feb 14, 2012 2:22 PM GMT
    GymDudeVegas saidAlso remember that that is where a lot of guys carry fat - even the thin looking guys - so it may be a definition thing you are looking for as well as a muscle building thing. I haven't seen your body, but a whole lot of "size" you envy in other guys is really definition of the muscles and the ability to see cut.


    Your are right on it! Glad you said that.

    It's frustrating and kind of scary how I can't gain weight or mass (though I think part is my low T). I'm HIV- and in good physical health, but my weight varies from 115 to 118. It's clear I am not a muscle guy but people think I am much bigger than I am because of my low body fat and definition. It's working out your muscles, but as much a low body fat.