What is wrong with my chest!?!?!?!

[Natedawg92]

I need some tips on great workouts for the lower part of my chest. As you can see in the pictures below, my chest looks like i have done gear. I have never done AAS or prohoromones in my life. Are my genes really that bad??
If you are wondering, i do watch what i eat. If u want to know what i eat, you can see my post in the nutrition forum i did 2days ago. I em 19years old, and 15% BF at 215lbs. Why can i not shape my chest?!?! I focus on proper form when i lift, i train 5days a week and eat healthy, the rest of me dsnt look too bad, and i have gained sum size since i started eating more and healthier. The only things i supplement with are protein, creatine, a preworkout, and sum tribulis.

I guess my main question is.....

how can i shape my lower chest?? Decline barbell does not work for me, nor does decline dumbell press. I have tried to place my hands in diffrent spots, use very slow controlled motions, and exploding back to the top, and i dont really feel it on my lower pec. Dips workous a bit for me, but it puts more strain on my triceps. I need a workout that will strictly obliterate my lower pec. I honestly dont think im that fat to have my pecs looking like that, and besides, im not trying to shread, i just wanna bulk, but im tired of my nasty looking chest.

ANY HELP PLEASE!!?

[600@50]

I feel heavy DB benches in my chest more than any other movement. Experiment by picking only 1 chest movement per week and do maybe just 5 sets of 10 reps but really hit it hard and heavy. In a day or so you'll know by the location of the soreness where that particular movement works YOUR body. Different movements work differently on various people. What is a chest stimulating movement for you may work my tris more.
Take the time to experiment to see what works for YOU.

[Turkish Juicer]

There is nothing wrong with your chest.

You are 19 years old with a very limited history of working out, which equally means limited muscle memory and maturity. This reflects on your pecs as if they are underdeveloped or shaped nasty, which is not the case.

You will have to go through hundreds of more chest workouts in order to bring your chest out, you need time and patience for this.

You are right, decline barbell bench press is a virtually useless movement for most people who train for hypertrophy. For some reason, it does not work for many people. I am amongst those people who have performed this exercise with different weight and rep formats and not had a bit of good results. Also, dips put a lot of stress on elbows and triceps, even when they are conducted properly. I remember going through a phase where I supersetted cable crossovers and dips 15 reps each like a chimp and still was not able to shape my lower chest like I wanted to. Over the years of training, resting and eating however, my pecs eventually grew and came out, which is when I realized that one needs his pecs to fully develop first before developing concerns and theories relating to genetics about the shape. I was able to clearly see that ''cut'' on my lower pecs only after having developed them to an extent where they stood out on their own from a front pose. Mountains have valleys, think about how this may relate to the fact that mountains are high in altitude. Now apply this to pecs.

[Natedawg92]

Im going to have to try that. I seem to be getting a little bit of a stretch from underhand cables. I will hav to experiment more

[Natedawg92]

There is nothing wrong with your chest.

You are 19 years old with a very limited history of working out, which equally means limited muscle memory and maturity. This reflects on your pecs as if they are underdeveloped or shaped nasty, which is not the case.

You will have to go through hundreds of more chest workouts in order to bring your chest out, you need time and patience for this.

You are right, decline barbell bench press is a virtually useless movement for most people who train for hypertrophy. For some reason, it does not work for many people. I am amongst those people who have performed this exercise with different weight and rep formats and not had a bit of good results. Also, dips put a lot of stress on elbows and triceps, even when they are conducted properly. I remember going through a phase where I supersetted cable crossovers and dips 15 reps each like a chimp and still was not able to shape my lower chest like I wanted to. Over the years of training, resting and eating however, my pecs eventually grew and came out, which is when I realized that one needs his pecs to fully develop first before developing concerns and theories relating to genetics about the shape. I was able to clearly see that ''cut'' on my lower pecs only after having developed them to an extent where they stood out on their own from a front pose. Mountains have valleys, think about how this may relate to the fact that mountains are high in altitude. Now apply this to pecs.

Thank you Turkish Juicer. I was feeling very discoraged not knowing what i was doing wrong, but the mountain thing makes soo much sense. I guess it will be severeal more years till my muscles reach maturity, untill then i will continue to train hard

[Turkish Juicer]

Thank you Turkish Juicer. I was feeling very discoraged not knowing what i was doing wrong, but the mountain thing makes soo much sense. I guess it will be severeal more years till my muscles reach maturity, untill then i will continue to train hard

Exactly!

[paulzane]

What is wrong with my chest?

Some cvnt tattooed it! lol

[oatmeal69]

...decline barbell bench press is a virtually useless movement for most people ... Also, dips put a lot of stress on elbows and triceps, even when they are conducted properly....

I don't feel like doing decline presses does much either, but I thought I read recently that the movement hits the chest like no other.
Dips - I feel like they work my tri's and Rhomboids more than my chest. Plus they never "feel" right. I always feel like it's stressing my joints too much.
Lately, I'm not doing as much pressing, and trying to do more fly movements. Pec deck, incline dumbell press-fly's (a combination of the two, I guess.) My reasoning is that the fly movement is more of what the chest does - draw the shoulders down and together.

[AD]

i just posted this in another thread, thought i'll post it here too.

its a paragraph i found in Ironman Magazine dotcom.:

A: We devoted a chapter to each Ultimate Exercise for every muscle in our very first e-book, The Ultimate Mass Workout, and the decline press is the best for chest. That's because the decline hits both the lower- AND upper-pec segments, according to an EMG study published in the Journal of Strength and Conditioning Research (11:163-167. 1997). That's surprising to most, but it's true...

Electrodes were attached to both the upper and lower pectoral muscles for both exercises. Trainees used a 30-degree incline bench and a 15-degree decline bench. The study found that the incline and decline presses activated the UPPER-pec muscle EQUALLY. The lower pecs, however, are activated to a greater extent on the declines, so declines are most efficient to get development from top to bottom...

The researchers suggest that the decline press may involve greater activation of motor units and thus engage a greater portion of the pectoral mass than the incline movement...

not sure how true this is, and too lazy to look up the reference. just for your casual reading then..

[oatmeal69]

VERY interesting. I know I read something about this somewhere too. I'd love to hear what others have to say about it.
I do declines as my last exercise but only 3-4 sets, as I'm usually pretty fried by then. I don't feel like they do much, but a lot of times "feel" isn't the best indicator I guess.

[AD]

You can always switch things around. Make decline your first exercise, change the decline angle. It may be best to use just a low angle so as to maintain some similarity with a flat bench press, if 'feel' is a problem.

[oatmeal69]

For some reason I like to do the biggest compound movement first... I usually start with flat dumbell presses.
Do you guys think there's anything to be said for doing your "mainstay" exercise first, while everything is fresh? I.E. start with squats rather than leg extensions for legs, or start with deadlifts rather than rows for back...

[aportinastorm]

There dosn't appear to be anything wrong with your chest. Your just young and it hasn't had the time to fully develop yet as well as genetics play a great deal in how your chest looks. Some peoples pecs are just shaped differently just like abs.

[rj2k10]

Stick to simple heavy exercises and you'll be fine. Maybe do a bit of research into different routines and see which ones work best for you.

[ironbeck]

Wow...u seem a little to worried about something so trivial, If you have done no gear and have achieved your status quo naturally, then u will just have to wait, what's the rush. You look just fine to me dude. Try hitting the heavy bag with uppercutts.

[Natedawg92]

There dosn't appear to be anything wrong with your chest. Your just young and it hasn't had the time to fully develop yet as well as genetics play a great deal in how your chest looks. Some peoples pecs are just shaped differently just like abs.

does that mean that years down the road i still may not have a good shaped chest? ive dropped 1% more bf since that picture i feel like my pecs have lifted a bit, but still have an outward face. ****!

[Natedawg92]

Wow...u seem a little to worried about something so trivial, If you have done no gear and have achieved your status quo naturally, then u will just have to wait, what's the rush. You look just fine to me dude. Try hitting the heavy bag with uppercutts.

Easy for u to say, u look like a big motherfker. haha. There is no rush at all. Just a little frustarted that i eat 10x better then my friends nd workout just as much. They dont do nearly as much reading into this stuff as i do and their diets are all over the place, yet there pecs seem to be developed just fine. Maybe not very big chests, but very flat right under the peck bringing out that thick blocky look.

[ironbeck]

Dude your fine, yea I'm a bit bigger, but not as lean.......its human nature to always want something else, "the grass is always greener on the other side" BS be happy with the goods u have because the goods are fine bro.

[oatmeal69]

... i eat 10x better then my friends nd workout just as much. They dont do nearly as much reading into this stuff as i do and their diets are all over the place, yet there pecs seem to be developed just fine. Maybe not very big chests, but very flat right under the peck bringing out that thick blocky look.

It's a marathon, not a sprint... Keep doing what you're doing and when they get older, sloppy and fat, you will be rockin.

[dooie]

Decline dumbells have been shown to recruit the most amount or muscle fibers for your chest! Although incline isn't far off, it's a matter of a few percent!
I change my routines around regularly, for example, I've been working on my upper chest for the last couple of weeks, I start on heavy incline DBs and my last exercise ( I do others in between) I do smith machine or BB incline, when I focus on the bottom of my chest I do decline BB first and at the end I will do weighted dips, u just need more time in the gym, it takes a while before u see your body transform, especially naturally

[ThatAthlete82]

Genetics. Genetics. Gentics.

Try cable flys from down low and squeeze hard. Obviously decline DB/BB press will help.

[Natedawg92]

very well put bro, i really appreciate the words of wisdom.

[Natedawg92]

Im going to hold you to that! lol we will see years down the road

[Natedawg92]

Thank you everyone else "dooie/ThatAthlete82/aportinastorm/asiandude" and anyone else i have missed. You have have given me great advice and some good tips

[PumpMasterFlex]

Have you tried Arnold's stiff arm pull-overs? He claims that they stretch the rib cage, and if you're only 19 and still growing--it just might work. Anyway, they're great for the lower pecs.

[nkyle90]

I know it's an older post but I've seen great results from the arnold stiff arm pull-overs. My lower pecks have gotten much harder and I feel that my upper abs get a damn good stretching as well