best exercises for lower chest

[ChrisCyrus]

On my first ever bulk and making lots of mistakes but its all a learning experience and im still going at it. Chest is slowly growing but the bottom of my chest (both lower sides of each pec) isnt growing. Whay exercises will fill these bits out because now my chest is sort of a triangle shape pointing downwards and i want the big square/circle shaped pecs i see people with. Really want to change the shape of my pecs in a way.
Thanks guys

[Tewsey]

Hey. The decline bench works your lower chest, chest dips. Good luck

[ChrisCyrus]

Hey. The decline bench works your lower chest, chest dips. Good luck

Been doing decline and hasnt seemed to help at all. Any cable exercises? Gonna sound stupid here but are chest dips the same as tricep dips? (Not seated tricep dips)

[Tewsey]

Chest dips usually work lower area of the chest. They are not the same as tricep dips.

[ribz78]

lean more forward on your dips to target more chest sir

[ChrisCyrus]

lean more forward on your dips to target more chest sir

Got it. Thnx mate

[devilsrule61287]

Also, for chest dips, use a wider grip than you would use for tricep dip. If you use wider grip and lean forward, you will def feel it in the chest

[ChrisCyrus]

Also, for chest dips, use a wider grip than you would use for tricep dip. If you use wider grip and lean forward, you will def feel it in the chest

Dnt think i can. The dip bars at my gym are fixed and wont move

[veggie530]

Dnt think i can. The dip bars at my gym are fixed and wont move

Might be time to build your own! haha

But yeah, you can also do cable flys from high to low.

http://www.exrx.net/WeightExercises/...andingFly.html

[ChrisCyrus]

Might be time to build your own! haha

But yeah, you can also do cable flys from high to low.

http://www.exrx.net/WeightExercises/...andingFly.html

Cool will try those too. See yours is the sort of chest shape i want. Blocky without the cornflake bowl in between each pec and without lacking in the outer lower sides of each lol

[NZninja101]

On my first ever bulk and making lots of mistakes but its all a learning experience and im still going at it. Chest is slowly growing but the bottom of my chest (both lower sides of each pec) isnt growing. Whay exercises will fill these bits out because now my chest is sort of a triangle shape pointing downwards and i want the big square/circle shaped pecs i see people with. Really want to change the shape of my pecs in a way.
Thanks guys

Chest shape is genetic. You may have a problem growing the lower portion of your chest, but if your chest shape is like Arnold's, and you want it to look like Zyzz, (strong cliche I know but I'm struggling to think of other well known examples), then it's not going to happen.

Assuming your lower chest lacks size...

Been doing decline and hasnt seemed to help at all. Any cable exercises? Gonna sound stupid here but are chest dips the same as tricep dips? (Not seated tricep dips)

Are you really feeling the movement in your lower chest? If you're not, then adjust form, and if you can't do that, then find an exercise where you can achieve this. If you are feeling the movement in your lower chest then there's no need to get rid of the exercise. If you can feel it primarily in your lower chest, and aren't growing, then what you need is essentially more volume or more frequency. Adding another exercise in to hit the lower chest is possibly the best solution for you.

[ChrisCyrus]

Chest shape is genetic. You may have a problem growing the lower portion of your chest, but if your chest shape is like Arnold's, and you want it to look like Zyzz, (strong cliche I know but I'm struggling to think of other well known examples), then it's not going to happen.

Assuming your lower chest lacks size...





Are you really feeling the movement in your lower chest? If you're not, then adjust form, and if you can't do that, then find an exercise where you can achieve this. If you are feeling the movement in your lower chest then there's no need to get rid of the exercise. If you can feel it primarily in your lower chest, and aren't growing, then what you need is essentially more volume or more frequency. Adding another exercise in to hit the lower chest is possibly the best solution for you.

Damn i thought it might be but was hoping it wasnt genetic. My twin has a big top chest as he has been roofing 5yrs but has the same sort of weak lower chest triangle shape. Nah dont feel it loads in the bottom when doing declines. What could i be doing wrong with form? Will try cables too but a pt said (dunno the exercise name) do from arms by your side then a scooping upwards motion as u bring your hands together was a good one for lower

[NZninja101]

Damn i thought it might be but was hoping it wasnt genetic. My twin has a big top chest as he has been roofing 5yrs but has the same sort of weak lower chest triangle shape. Nah dont feel it loads in the bottom when doing declines. What could i be doing wrong with form? Will try cables too but a pt said (dunno the exercise name) do from arms by your side then a scooping upwards motion as u bring your hands together was a good one for lower

With regard to form, your elbows might be too close to your body and need to be flared out a little more. Obviously don't flare them out a full 90 degrees away from your body, (puts the rotator cuff in a risky position), but find your medium and work with it. Make sure your grip isn't too close either. Also make sure you've got a full ROM and touch the bar to your chest, seeing as the top portion of pressing is primarily triceps. If you were doing a flat or incline press I'd tell you to stick your chest out, but seeing as decline already shortens the ROM compared to flat, this may not be necessary.


You might be referring to Flys.

[ChrisCyrus]

With regard to form, your elbows might be too close to your body and need to be flared out a little more. Obviously don't flare them out a full 90 degrees away from your body, (puts the rotator cuff in a risky position), but find your medium and work with it. Make sure your grip isn't too close either. Also make sure you've got a full ROM and touch the bar to your chest, seeing as the top portion of pressing is primarily triceps. If you were doing a flat or incline press I'd tell you to stick your chest out, but seeing as decline already shortens the ROM compared to flat, this may not be necessary.


You might be referring to Flys.

Yeah maybe. Cable flyes. Dunno. Would they be good for lower chest?

[NZninja101]

Probably. Give them a go and see if you feel the movement. It would probably be a good idea to keep a compound pressing movement in the mix though.

[LoveThySpotter]

decline flies.
make sure to end(hands together) with your thumbs away from each other and squeeze/hold your pecs for 2-3 seconds and the end of each rep

[ChrisCyrus]

decline flies.
make sure to end(hands together) with your thumbs away from each other and squeeze/hold your pecs for 2-3 seconds and the end of each rep

Yeah thats how i did them. Dont feel it much in lower pecs. Same with decline bench when i use dumbells

[chazzy1864]

Chest dips (parallel bar dips, but allow your elbows to flare and lean your chest forward. Keeping elbows in tight and remaining vertically upright will emphasize triceps)
The above is not triceps/bench dips.

Flat bench and decline bench are also lower chest.
Same with all flat and decline flys.


If your lower chest is not growing (and other muscles are) while doing an assortment of those exercises, you need to look to your own form and MMC.

[ChrisCyrus]

Chest dips (parallel bar dips, but allow your elbows to flare and lean your chest forward. Keeping elbows in tight and remaining vertically upright will emphasize triceps)
The above is not triceps/bench dips.

Flat bench and decline bench are also lower chest.
Same with all flat and decline flys.


If your lower chest is not growing (and other muscles are) while doing an assortment of those exercises, you need to look to your own form and MMC.

Whats mmc?

[7Seconds]

Whats mmc?

Mind muscle connection.

[grindin8o8]

weighted dips. make sure you do wide grip, tuck your chin down and lean foward.

[Suxirc]

Weighted, wide-grip dips.... Have fun with your shoulder surgery goals of 2013.

Decline bench puts the most emphasis on the lower chest. If it isn't growing, and the rest of your chest is; it's genetic. You can only speed up the process by developing your whole chest at a better pace (hitting it more frequently). So 2 or 3 times a week, with lower volume.

[ChrisCyrus]

Weighted, wide-grip dips.... Have fun with your shoulder surgery goals of 2013.

Decline bench puts the most emphasis on the lower chest. If it isn't growing, and the rest of your chest is; it's genetic. You can only speed up the process by developing your whole chest at a better pace (hitting it more frequently). So 2 or 3 times a week, with lower volume.

Ok cool. Ffs man f***ing genetics... :@