Lower and middle chest?

[WithOutFear]

I want to know if their are any specific exercises I can do to work the middle and lower portion of my chest.

If you look at my avatar you'll see that it's not shaped like the perfect squares in most chest. When it gets to the middle it cuvres up and it kinda gives me the impression of breasts, except of course they still look like pecs.

Is this just normal and genetics? Or have I been neglecting it when there are exercises to fix it?

Close grip bench doesn't work either because I only feel that in my triceps and shoulders.

[amc11890]

it could be genetics but try out dips and decline presses to hit the lower portion of the chest

[Dan380]

i dont really know much about this, as im kinda starting out. but i believe that dumbell flies help build muscle in those areas. hmm im not sure but i have actually been thinking about this so i would also be keen to get tips for this sort of area.

[WithOutFear]

Originally Posted by Dan380

i dont really know much about this, as im kinda starting out. but i believe that dumbell flies help build muscle in those areas. hmm im not sure but i have actually been thinking about this so i would also be keen to get tips for this sort of area.

Flyes work the side I believe. Atleast thats where I feel sore after I do them.

[gchrisos]

Flies work the inner pectoral muslces, however I personally believe flies are maybe number 5 or 6 on the ladder of effective chest exercises. Resistance in flies is only applied during the first 50% of the lift. After that, there is no resistance.

For lower chest, do dips with a slight angle forward and make sure to go low enough to break the plane from triceps to deep chest. Rotate decline bench press and cable crossovers as well.

[Warrior9]

flyes work inner chest only if at the top of your rep, you squeeze the muscle and flex, thats when you feel it in the inner chest

[Dan380]

ahhh that sucks, my gym doesnt have dip bar thing
and when i tried doing cable crossovers before my left shoulder kept clicking out of position and locking :/

[nykwan]

Originally Posted by WithOutFear

If you look at my avatar you'll see that it's not shaped like the perfect squares in most chest. When it gets to the middle it cuvres up and it kinda gives me the impression of breasts, except of course they still look like pecs.

Is this just normal and genetics?

I'm guessing that when you mean 'square' you want the bottom of the pecs to be straight across instead of having that space/gap at the middle bottom? That is genetics. You can't get that from working out. It has to do with how the pecs attach to the breastbone.

[ItalynStalyn]

Lower chest...wide grip dips, decline press
Inner chest...pec dec flies and really squeeze at the end

DB flies are good too but most of the benefit of DB flies is in the lower portion of your motion which hits the outer chest.

[chazzy1864]

Genetics play a huge role in your shape.

However, decline bench and dips will help work the lower portion more. You can also try closing your grip up some. Doesn't have to be a ton, just shoulder width or so (if you normally use wide grip).


Dumbbell flys are terrible for the middle of the chest. The time it should be working the chest (weights at the top), you are at a totally relaxed state as far as chest is concerned. It works the outsides more.

Cable flys or pec dec machine can work the inner portion quite well, as it keeps tension on the muscles through the whole range of motion.

[pomaikai]

I dont want to come of rude, but your chest does not look developed enough to worry about focusing on a specific part. I am not saying that you have no development, just not enough to worry about upper/lower/inner/outer.Just stick with good solid exercises. I personally do incline dumbell, flat dumbell, and dips. Changing which one you do first every workout. When you do dips focus on the stretch at the bottom. When you go deep with dips they really stretch your pec like flys do, unlike flies though you can go pretty heavy. I started out not going to parallel on dips and as I progressed they I was able to go lower and lower.

[EPMD]

Dips are the best for that area. I used to only feel my chest workouts in the upper/outer chest, but after adding dips, I now feel it all over.