Building lower Pec Muscle

  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2007 3:31 AM GMT
    I am looking for suggested excersizes on how to build more mass at the bottom/lower part of my pecs. They arent bad but much bigger near the collar bone than under the nipple. Any focused suggestions for me?
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2007 6:52 AM GMT
    I'd recommend doing reverse-incline bench press and fly. You'll want a buddy for the bench, it can get tricky, lol.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2007 7:23 AM GMT
    yeh, i kinda have the same problem... the trouble is i prefer to work out alone, i find i concentrate better than with a friend!
  • cacti

    Posts: 273

    Oct 19, 2007 7:38 AM GMT
    Dips, if performed properly, are also a good way to target the lower chest.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2007 11:47 AM GMT
    I was going to ask how I do this at home with my basic home gym, but I think I could do dips by placing my hands on the edge of my weight bench and finding something for my feet to rest on...maybe a chair or something about the same height. I'm trying to focus on my pecs as well.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2007 12:44 PM GMT
    Definitely start with the decline press. You'll see you use much less shoulder muscle than the flat or incline press, to help build out "the shelf"
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2007 3:32 PM GMT
    First off MuscleMarc . . .you should be happy you have alot of upper chest development and continue to work those as hard as hell. It will pay off later in life, as keeping a strong upper pec area, fights the sag which alot of men have to contend with as they age. Nothing worse to LQQk at is . . . sagging pecs!
    Yes the inclines will work for this but a much over looked excercise is the a standing cable routine.
    With handles attached to the bottom of a cable crossover machine. Stand slightly forward and stand on a step platform or small platform so you are raised at least 6" from the floor. Now bring the cables up in front of you and squeeze. You will feel and see in the mirror a direct attack on your lower pecs. 3 or 4 sets of 6-8 reps and you should be unable to complete the last rep!
    Give it a try!
    Best Palmer
  • MisterT

    Posts: 1272

    Oct 19, 2007 7:26 PM GMT
    Decline bench, flyes, and dumb-bell press all work the lower pecs, as well as the cable routine above. continue working the rest of your pecs as well though, to help reduce the risk of getting sagging pecs in the future. If you want to focus more on your lower pecs, hit them first.

    Cheers,
    T
  • Hunkymonkey

    Posts: 215

    Oct 22, 2007 10:44 PM GMT
    The past few months, I've put my chest focus more on lower pec and have been happy with the results, both in size and shape. I have had good success with weighted dips (you need a belt with a chain for this). They should be done leaning slightly forward, going down slowly as far as you can go. Then fast up. I do around 4 sets, with progressively heavier weights. It will work your tris and shoulders a bit, but if you are doing it right, you will feel it in your pecs. Lately, I do a heavy chest day that includes dips and cables (standing and doing low flyes from top down or from bottom up). Later in the week, I have a light day and I do just decline barbell. I think dumbbells would be better, but that's a problem in my current gym. If I am ambitious, I do 3 sets of cable work.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 26, 2007 10:34 AM GMT
    hi, im indain gay i like body buld gay