Lower chest

**jc95605** · 06-29-2008, 12:49 PM

I was gonna ask this on my log but i think it should go here. Anyway, I've been thinking of changing my chest routine a lil. Its been the way it is for too long. I'm looking at doing a different excercise for lower chest. Right now i do decline bb bench. The obvious thing to do would be change it to db. I just wanted to get some feedback on what lower chest excercises worked best for you. Thanks guys.

**Blitz777** · 06-29-2008, 01:04 PM

I like weighted dips, but you really have to lean forward in order to target the lower chest.

Originally Posted by jc95605

I was gonna ask this on my log but i think it should go here. Anyway, I've been thinking of changing my chest routine a lil. Its been the way it is for too long. I'm looking at doing a different excercise for lower chest. Right now i do decline bb bench. The obvious thing to do would be change it to db. I just wanted to get some feedback on what lower chest excercises worked best for you. Thanks guys.

**DSM4Life** · 06-29-2008, 02:35 PM

I am believer in that you can't target your lower chest by itself. The lower part of the chest is one muscle and with that fact in mind all you can do it make sure you hit it properly and see how it shapes out.

The upper part of the chest has its own muscle you could say
(clavicular head)

But the "lower" part of the chest is more of a general area. Making up the mid and lower portion (sternal head):

Can you work only the lower portion of the chest ? I think not. Just keep pounding away at your chest with different routines and see which works best for you.

I post this because most quickly think that they need to just stick with declines to hit your lower chest and i think (from what i have read) that is incorrect.

**jc95605** · 06-29-2008, 07:14 PM

Damn thats pretty informative. Thanks DSM, anybody else?

**kickinit** · 06-29-2008, 07:16 PM

Decline dumbell press is nice. I do think its a waste of time though, I just do everything else and I have a great lower pec.

**SMCengineer** · 06-29-2008, 07:55 PM

If you want a better lower chest you just have to stimulate growth throughout the entire pectoral muscle. The shape of your pectoral muscle, however, is determined strictly by your genetic make-up. It'll grow how it's predetermined to grow not by which area you "target."

**JAY_WD** · 06-30-2008, 05:52 AM

Originally Posted by Blome

If you want a better lower chest you just have to stimulate growth throughout the entire pectoral muscle. The shape of your pectoral muscle, however, is determined strictly by your genetic make-up. It'll grow how it's predetermined to grow not by which area you "target."

Agreed, you can not isolate your lower chest. The best way to develop it and add fullness would be to increase the size of the entire chest area. That, and a low level of body fat would show more fullness and size in the lower part of the chest.

Hope that makes sense.

**Blitz777** · 06-30-2008, 10:37 PM

I agree, bodyfat % has a lot to do with definition of the lower pec.

Originally Posted by JAY_WD

Agreed, you can not isolate your lower chest. The best way to develop it and add fullness would be to increase the size of the entire chest area. That, and a low level of body fat would show more fullness and size in the lower part of the chest.

Hope that makes sense.

**jc95605** · 07-01-2008, 06:11 PM

I just wanted to thank everybody for their input. I tried the chest dips yesterday and they kicked my ass, it was awesome. Guess we have work to do! Thanks again guys.

http://forums.steroid.com/showthread...43#post4063643

**916casanova** · 07-13-2008, 07:53 AM

Yeah, I agree. I train my male clients rarely hittin decline and most still get great definition in their lower chest when their diet is right. Dips are always great tho!

**Ronnie Rowland** · 07-13-2008, 10:22 AM

Originally Posted by Blome

If you want a better lower chest you just have to stimulate growth throughout the entire pectoral muscle. The shape of your pectoral muscle, however, is determined strictly by your genetic make-up. It'll grow how it's predetermined to grow not by which area you "target."

This true!

You can focus on doing leaning dips or decline barbell presses and flat flyes. Also, flat flyes on the right machine can make your pecs swole-even the lower region.