how do i pump up my lower and sides of my chest.

B

bruce_wayne

0
I've been working on my chest for quite a few months and my upper chest and core seem to be doing fine. But what i want now is to see more mass on my lower and outer chest.

here's where im talking about (the highlighted part)

http://i6.tinypic.com/14mfgh2.jpg

anyone know any workouts that might target this area better?
 
you can't really target that area. Overall growth will make your pecs stick out.
 
Decline exercises emphasize your lower chest muscles...

Barbell bench presses give you the most chest gains. Dumbbells work your stabilizing muscles more (like your triceps) and gives you a greater range of motion.

Here's how to do a decline bench press:


For your outer chest try flyes:


Flat bench presses and weighted dips are great as well. Good luck with your pecs.
 
How though? Just because are pushing towards that part of your chest does not mean it will recruit any different muscle group.
The Pec Minor actually run BELOW the Pec Major. A lot of diagrams will show otherwise.. I'd be interested in some real information about targeting different parts of the same muscle.

Activating your pec major with ANY exercise will spark overall growth.
 
I've heard that there is one chest muscle, the pectoralis major. Anyway you hit it it grows. There is no way to target an area of your chest muscles. Not completely sure but if anyone can back me up it'd be good.
 
Ok I did some research on it. Basically, it can go either way. Flat bench works the sternocostal head (lower region) of the pecs quite well. For some people the flat bench is sufficient regarding lower pec development. However, the angle of the decline bench press stresses the sternocostal head as opposed to the entire chest. This makes the exercise good if you would like to develop that area more AFTER doing flat benches since it wouldn't rely as much on the other regions of your chest (a lot of the stress goes into the triceps, about the same work for flat bench with a narrow grip). So although it's true the flat barbell bench press is the granddaddy of all exercises, you have to customize your workout to suit your needs. If you're looking to put in some work for extra lower chest development, the decline bench press would be an effective choice of exercise when performed after the flat bench. It's also good for workout variation.
 
So some people have different chest muscles than others basically?
Im no doctor so I cannot say either way. Its just seems to me like you might be involving synergist muscles differently, but when it comes to hitting your pec major, whether pushing up, forward or down... it doesnt change how it grows.
Do you have any research on that?
 
niceone said:
So some people have different chest muscles than others basically?
Im no doctor so I cannot say either way. Its just seems to me like you might be involving synergist muscles differently, but when it comes to hitting your pec major, whether pushing up, forward or down... it doesnt change how it grows.
Do you have any research on that?
Click to expand...

No research, but my lower chest feels more pumped and worked out with decline compared to flat. Also, ever since i started doing decline, ive seen lower chest development a lot faster.
 
Despite many books claiming that there are only two heads (clavicular and sternocoastal), The area highlighted is abdominal head of pec major, which starts at aponeurosis of external oblique muscle. It's right on the nipple level. It also acts like a cushion (visually) for sternocostal head.
Weight-Training.com > Muscles > Chest > Pectoralis major, abdominal head
Abdominal head is the reason why your nipples are looking down when the chest is fully developed.
Also, look at this Schwarzenegger photo:
Arnold-Schwarzenegger.jpg

Separation is obvious. Also look haw it connect to his abs.

So stop whining and progress to WEIGHTED DIPS and heavy dumbbel flies, as well as decline presses.

Also, elctromiography tests showed that pecs have at least 6 areas which can be activated accordingly to the angle of attack. Believe it or not - your choice.
But regardless of whether it is true or not, the above info serves as a great motivator.
 
Decline flys, decline bench press, dips, and try cable chest presses with support behind your back like doing a bench press but with cables standing or sitting. This helps because the cables are wide out and you're pushing the cables in towards the center out from your chest. You should feel it working out the outer side and lower along with the whole pectoralis major.

I don't understand why people are saying that it doesn't matter what angle you do your chest presses because your still working out all of the pectorals. If this was true, bodybuilders would just stick to flat bench if it still did the same job. This is not true that's why there are different exercises to develop a well developed chest. If you do not add other exercises such as dumbbell flys into your chest workouts you will find that your chest won't be as develop as to someone who has that workout in there routine.

Yes, if you do flat bench it will recruit all muscle fibers in you chest but the muscles most recruited are the middle not lower.

The people out there that don't have much of a lower outer chest is most likely from there technique or routine.

If thinking that flat bench will develop a good chest doesn't matter what angle etc... This is like saying doing squats will get you big calves. Now you might get big calves from the squats and heavy weights but you will find that your quads are huge compared to your calves. This is because squat exercises recruit more muscle in the quads then the calves.

For those people who say that it doesn't matter if you do decline bench, flys etc into your routine it depends on genetics. I bet you have flys in your routine. Genetics are also involved in how your muscles look but everyone can develop a lower chest, just have to train until it shows. Doing exercises that recruit the lower chest muscles as well will help develop it faster if you know what your doing.

When doing flat bench you must have a wide grip to work out all of the pectorals.
 
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