Lower and Outer Chest help

ben1993 · 03-14-2009, 01:01 PM

I need to get some help on my lower and outer chest. the top seem to be coming along very nicely but the lower and outer are just are not responing. I have lost 137 pound in the last year down from 357 to 220. Now I have add some muscle to weigh 245. I just need to tighten this are a so the man boob go away, any thought would be great

kevjjohnson · 03-14-2009, 01:12 PM

I've started doing these type of cable flyes and they burn like crazy. I found them on X-Rep.com. I like to do them both flat bench and at about a 45 degree incline. Hope you like 'em.

"The high-low cable flyes is an exercise on which you pull the handles up over your forehead, hold them together and move them in an arc down to a point over your crotch; keep them together and move them back over your forehead, then release into the stretch position for one rep. That?s a highily concentrated contracted-position exercise that you?ll feel in your pecs from top to bottom."

There are pics of the exercise being performed at the included link plus a lot of other good exercises. As a side note, the Forearm rockers on there are great. Good luck.

http://x-rep.com/xecution.htm

BigTwoThree · 03-14-2009, 01:51 PM

Quote:

Originally Posted by ben1993

I need to get some help on my lower and outer chest. the top seem to be coming along very nicely but the lower and outer are just are not responing. I have lost 137 pound in the last year down from 357 to 220. Now I have add some muscle to weigh 245. I just need to tighten this are a so the man boob go away, any thought would be great

To work your lower chest, do decline bench press. Its the opposite of the incline, and not complicating. I would think most gyms would have a bench that you can do this on. As for your outer chest, I would say more then likely dumbbell flies would be great for this.

400Lb Gorilla · 03-14-2009, 02:50 PM

Quote:

Originally Posted by BigTwoThree

To work your lower chest, do decline bench press. Its the opposite of the incline, and not complicating. I would think most gyms would have a bench that you can do this on. As for your outer chest, I would say more then likely dumbbell flies would be great for this.

this. do dumbell pull overs too.

laughin_man · 03-14-2009, 03:01 PM

Dips are also good for lower chest.

If you're trying to get rid of your man boobs try lowering your bf%. It worked for me.

BigTwoThree · 03-15-2009, 01:19 AM

Quote:

Originally Posted by laughin_man

Dips are also good for lower chest.

If you're trying to get rid of your man boobs try lowering your bf%. It worked for me.

lowering body fat helps, but if you want your chest to be semetrical and for you not to look like a retard then you need to work your lower chest still. So stick with the workouts for your lower chest. Do lots of them so that your chest evens out

Phillzig · 03-15-2009, 01:48 AM

Try dips with elbows pointed outwards. Mike Mentzer reckons they're the best pec exercise in the WORLD.

ben1993 · 03-15-2009, 05:18 AM

Quote:

Originally Posted by kevjjohnson

I've started doing these type of cable flyes and they burn like crazy. I found them on X-Rep.com. I like to do them both flat bench and at about a 45 degree incline. Hope you like 'em.

"The high-low cable flyes is an exercise on which you pull the handles up over your forehead, hold them together and move them in an arc down to a point over your crotch; keep them together and move them back over your forehead, then release into the stretch position for one rep. That?s a highily concentrated contracted-position exercise that you?ll feel in your pecs from top to bottom."

There are pics of the exercise being performed at the included link plus a lot of other good exercises. As a side note, the Forearm rockers on there are great. Good luck.

http://x-rep.com/xecution.htm

Thanks for the help I am going to try that today at the gym. I will let you how it works out. thanks