Lower Chest

[Ahmed Yasser]

I wanna know all kind of exercises that hit lower chest ?

[cj111]

Why you worried about lower chest? Incline all the way baby.

Flat dumbells would be your best bet.

[Ahmed Yasser]

Why you worried about lower chest? Incline all the way baby.

Flat dumbells would be your best bet.

Sorry but i need to know all kind the exercises whose main target lower chest ... thank you

[951thompson]

Sorry but i need to know all kind the exercises whose main target lower chest ... thank you

Dips

[tigerspawn]

cj111 Incline movements hit the upper pectoral.

I wanna know all kind of exercises that hit lower chest ?

Any movements done on a decline bench puts stress on the lower and outer pectorals. Barbell/Dumbbell/Machine Decline Presses, Parallel Bar Dips, Dumbbell/Cable Decline Flyes, Cable Crossovers. This should cover most of the exercises you were looking for.

[cj111]

cj111 Incline movements hit the upper pectoral.

Gee thanks, I was implying who the hell wants to isolate lower chest, that's the part that grows the most off any exercise.
Never see someone complaining of having to big of an upper chest

[tigerspawn]

Thanks for clarifying. You are right usually it is the upper chest that lags behind.

[RipOwens]

Gee thanks, I was implying who the hell wants to isolate lower chest, that's the part that grows the most off any exercise.
Never see someone complaining of having to big of an upper chest

Ive talked to a lot of guys that try to focus on the lower chest in hopes of getting a nice "cut" look in the pecs...

[tigerspawn]

Inclines are a must if you want striations and the deep separation between your upper and lower pecs. Because, like cj111 said most lifters have well developed lower pectoral but their upper is lagging behind.

[Twin]

You Cant target your "lower" chest , its up to your genetics to form it. Maybe check your form or routine if you have chest problems. But could just be genetics.

[austinite]

^ you can target anything. Genetics determine shape and level of development.

[Twin]

the lateral pectoral and medial percoral nerves communicates with eachother, and do not send signals separately. Point blank, you can't get part of the muscle to activate more than another

Some of the research:

Barnett, C., et al. (1995) showed that the clavicular head showed no significant difference in EMG activity from the horizontal to the incline position but was least active during the decline bench press. "

Barnett, C., et al (1995), also found this to be true, noting "The incline press does not result in greater activation of the clavicular head of the pectoralis major than the horizontal bench press." (http://www.daveywaveyfitness.com/wp-...er-Muscles.pdf)

Glass, S. C., & Armstrong, Ty. (1997) EMG results also showed no significant difference for upper pectoral activation between the incline and decline bench press.

"With regard to the angle of bench press, the upper pectoral portion is unchanged."



Whatever chest workout u do will target the chest equally. All chest is activated in chest exercises.


This is a big misconception that i see. This is why some people who do incline work only still have bad mass in the upper chest because you cant target which area of your chest gets more mass as shown by the study that i posted.

[tigerspawn]

Your right you can’t isolate upper from lower. Every chest exercise will hit every part of it.
You can put more targeted training stress on one area more than the other. Decline exercises and dips do target the “lower chest” a bit more than incline movements do, while various incline exercises do target the “upper chest” a bit more than decline movements do. Flat exercises fall somewhere in the middle and hit a good bit of everything. The true keys to building an awesome chest are choosing exercises that best allow you to actually train that target muscle group, and train it in a way that is both safe and progressive.
I have been traing others for 6yrs and by concentrating on different exercises have helped them catch lagging parts up to the rest of their physique. I have also been training for 8 yrs and have seen thousands of individuals use different chest exercises to help even out their physiques.

[Indymuscleguy]

cj111 Incline movements hit the upper pectoral. Any movements done on a decline bench puts stress on the lower and outer pectorals. Barbell/Dumbbell/Machine Decline Presses, Parallel Bar Dips, Dumbbell/Cable Decline Flyes, Cable Crossovers. This should cover most of the exercises you were looking for.

X's 2

[M302_Imola]

Dips

Yes, and to really hit the lower chest you have to really exaggerate the bend over

[austinite]

the lateral pectoral and medial percoral nerves communicates with eachother, and do not send signals separately. Point blank, you can't get part of the muscle to activate more than another

Some of the research:

Barnett, C., et al. (1995) showed that the clavicular head showed no significant difference in EMG activity from the horizontal to the incline position but was least active during the decline bench press. "

Barnett, C., et al (1995), also found this to be true, noting "The incline press does not result in greater activation of the clavicular head of the pectoralis major than the horizontal bench press." (http://www.daveywaveyfitness.com/wp-...er-Muscles.pdf)

Glass, S. C., & Armstrong, Ty. (1997) EMG results also showed no significant difference for upper pectoral activation between the incline and decline bench press.

"With regard to the angle of bench press, the upper pectoral portion is unchanged."



Whatever chest workout u do will target the chest equally. All chest is activated in chest exercises.


This is a big misconception that i see. This is why some people who do incline work only still have bad mass in the upper chest because you cant target which area of your chest gets more mass as shown by the study that i posted.

But of course. But to say you can't emphasize upper/lower is beyond silly. I've done it, and it works.

[951thompson]

Decline is the best movement out of all of the angles imo, it's a more natural movement, look at how you flex your chest- by squeezing your arms down and inwards!

[Twin]

You cant. Your form was proboaby bad on flat if you saw better results with incline work.

I backed my posts up with science. They have measured the muscle activity with emg.

EMG stands for Electromyography and is a technique used to measure electrical activity in muscles when become activated by nerve impulses. When a muscle is contracting there is an electric signal going into it which can be captured by the EMG machine

EMG analysis has revolutionised exercise science because muscle activation patterns can be detected in order to analyse muscle recruitment during human movement and exercises.


Actual science...


This is why i see posts like the following...


All incline work yet all lower chest. Then someone with great chest but only flat press..









All of this upper/lower chest stuff is broscience. No science to back it up.

My posts in this threa actually backed up by science.

If one sees better results with incline its proboably because your form on flat was incorrect(most people from i see use mostly front delts and triceps because of such a close grip that they use)




(No disrespect intended) just my thoughts on this subject and found studies to support me... Actual science

at the end of day do which exercise you can do the best form with safetely and c results with. If you have form issues wjth one exercise than pick another. But if you have good form with incline it will target the chest evenly as shown in the muscle activity technology...

[Scottsdale]

decline dumbbells, wide grip dips, dumbbell pullover