Lower and Outer Chest Under-developed.

**TurboNSX** · 09-11-2007, 09:43 PM

What's a good routine that focuses on lower and outer chest? I'd like my lower chest to "pop out" a little more as the middle of my chest seems to be more round. I've recently started decline barbell presses but it's difficult since I'm not used to the angle. I've also concentrated more on cable crossovers and flies into my routine. Anything else you guys would suggest? What's worked well for you? I know my genetics may be against me so that's why I'd like to concentrate more on it to balance things out a little.

Thanks in advance.

**IronReload04** · 09-11-2007, 10:46 PM

bro, their are only so many exercises that are productive for the human body........for chest, you have presses....flat, decline, incline..........incline is probably number one, with flat a close second, with decline a trailing third....

all you can do is make dramatic improvements in these exercises......their is no need to over complicate things........add strength in these exercises, and the muscle will grow overall.......genetics will determine how it looks.....

FOOD......FOODFOODFOODFOOD

nutrition is where i would look if i were you

a good chest routine would be this

1 set of flat presses
1 set of incline presses

thats all you need.......if you do this routine, ya just 2 sets, and strength is not on te increase, your diet is off........you need to look at diet first bro

**Ronnie Rowland** · 09-12-2007, 06:12 AM

1) It depends on how often you train the chest.

2) The 15 degree decline press and dips might work but you cannot isolate any region of the chest per se.

**TurboNSX** · 09-12-2007, 06:19 AM

Thanks for the input.

Sounds like I may be overtraining? I do 3 sets on the flat bench, 3 sets incline dumbell press and 3 sets of decline flies.

**SwiftMove83** · 09-12-2007, 08:43 AM

I started training at 125lbs, so I had no chest, over time I've developed it, but I had the same problem, the outer part of my chest and the lower part were lacking behind and not very developed. I added in decline and incline excersices to target those areas. If you do these with good form, you can really start to grow those areas. Atleast it worked for me, my chest is finally really starting to develope. It may help you, but like they said, everyone is different.
Anyways, here.. this is what worked for me.

Flat Butterflies
Flat Bench Press
Decline Dumbbell Presses
Decline Barbell Pullover
Incline Butterflies
Incline Dumbbell Presses

For the Decline Barbell Pullover, I take a curl bar(with whatever weight), keep arms straight, lower the bar so its down above my head, and then bring it back up while keeping arms straight and extended out the whole time.

**Godson** · 09-12-2007, 09:08 AM

Originally Posted by SwiftMove83

I started training at 125lbs, so I had no chest, over time I've developed it, but I had the same problem, the outer part of my chest and the lower part were lacking behind and not very developed. I added in decline and incline excersices to target those areas. If you do these with good form, you can really start to grow those areas. Atleast it worked for me, my chest is finally really starting to develope. It may help you, but like they said, everyone is different.
Anyways, here.. this is what worked for me.

Flat Butterflies
Flat Bench Press
Decline Dumbbell Presses
Decline Barbell Pullover
Incline Butterflies
Incline Dumbbell Presses

For the Decline Barbell Pullover, I take a curl bar(with whatever weight), keep arms straight, lower the bar so its down above my head, and then bring it back up while keeping arms straight and extended out the whole time.

did you just describe skull crushers with the EZ bar ?

**Godson** · 09-12-2007, 09:14 AM

Originally Posted by TurboNSX

Thanks for the input.

Sounds like I may be overtraining? I do 3 sets on the flat bench, 3 sets incline dumbell press and 3 sets of decline flies.

thats definitely not over training, i do 4 sets of each flat bb , decline bb, incline bb, flies db...you dont want to exceed 16 sets for any big muscle..i dunno why he's telling you to do 1 set of each..work that muscle, and diet properly, be very consistent dont skip workouts ...get a workout partner too, so you can always strive to improve weight while you have a spot...

and i would try decline bb, many people are against it saying its a waste of time.. i have no idea why they say that

**Godson** · 09-12-2007, 09:17 AM

Originally Posted by IronReload04

bro, their are only so many exercises that are productive for the human body........for chest, you have presses....flat, decline, incline..........incline is probably number one, with flat a close second, with decline a trailing third....

all you can do is make dramatic improvements in these exercises......their is no need to over complicate things........add strength in these exercises, and the muscle will grow overall.......genetics will determine how it looks.....

FOOD......FOODFOODFOODFOOD

nutrition is where i would look if i were you

a good chest routine would be this

1 set of flat presses
1 set of incline presses

thats all you need.......if you do this routine, ya just 2 sets, and strength is not on te increase, your diet is off........you need to look at diet first bro

why just 2 sets ? diet of course has to be on track, but i dont understand why do 2 sets of just 2 exercises

**SwiftMove83** · 09-12-2007, 07:28 PM

Originally Posted by Godson

[/B]

did you just describe skull crushers with the EZ bar ?

No I'm not talking about skull crushers...thats a bad exercise for your elbows, and for tri's not chest.

**SwiftMove83** · 09-12-2007, 07:35 PM

This is the excersice except I use a closer grip. It gives a very good stretch.

and no...she doesn't come with the exercise...sorry.

**TurboNSX** · 09-12-2007, 10:58 PM

^^ I've never seen anyone do this exercise. So this develops lower chest or outer? I may give this one a try and see how it works.

**Godson** · 09-13-2007, 12:29 AM

i never seen it myself , notice a female is doing it

**SwiftMove83** · 09-13-2007, 08:27 AM

Here is a description I found...

Extra Wide Grip Straight Arm Decline Pullovers

Here we stress the lower pecs and rib cage. These will feel completely different from your standard barbell pullover, and your body will be forced into growth!

Implementation: (A) Lay on a decline bench so that your head is lined up with the back of it. Using a “ collar to collar “ grip extend a barbell straight over your chest. This is the starting position. (B) In an arching motion, lower the barbell as far behind you as is comfortable, feeing a stretch in the rib cage and pecs. From here, return to the starting position.