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  1. #1
    Registered User Shea_G's Avatar
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    I need to fill out lower outside chest, tips?

    My lower outsides of my chest lack compared to the rest of my pecs. I got more or a V shape going on in stead of a U. My current chest workout is as follows...

    Dumbell chest press
    overhead tri push
    Incline chest press
    kickbacks
    dumbell pec fly
    single arm overhead tri push
    push-ups

    (I alternate dumbells exercies with barbell (bench press) every 3 months or so)

    What exercises would fill out my chest more?
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  2. #2
    Banned alilmotivation's Avatar
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    start your chest workouts with decline press. lots of weight
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  3. #3
    Resident HIT Specialist Rest-Pause-HIT's Avatar
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    decline bench press,decline flies and 'bottom up' cable crossovers.. do them first, prioritize them...
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  4. #4
    Banned alilmotivation's Avatar
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    Originally Posted by Rest-Pause-HIT View Post
    decline bench press,decline flies and 'bottom up' cable crossovers.. do them first, prioritize them...
    bottom up cable crossovers? Im unaware
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  5. #5
    Resident HIT Specialist Rest-Pause-HIT's Avatar
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    Originally Posted by alilmotivation View Post
    bottom up cable crossovers? Im unaware
    I dont know how to embed... u start with the cables at the bottom position instead of the top when doing normal crossovers...

    and you bring cables up and across to the other side, just like normal crossovers..

    they are suppose to activate the lower chest...

    but id stick with decline bench and decline flies over finess movements like this...
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  6. #6
    Minister for Propoganda gomez26's Avatar
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    i dunno man, its mainly genetic & u wont really change the shape of a muscle much at all with training. yeh different exercises will hit different parts of the muscle, its been proven & u'll get guys bombard u with research papers about it, but i've never seen before & after pics of guys who have changed a muscle's shape to any significant degree, especially at average dude's weight. hell, not even pros have really done this. And pros being on hgh & peptides like growth factors should be easily able to demonstrate it if it existed.


    i guarantee u if there was a way there would be a sticky with before-after pics & how guys did it, coz most ppl dont like the shape of at least a few muscles in their body. Common sense FTW.
    Last edited by gomez26; 01-08-2010 at 06:42 AM.
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  7. #7
    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
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    Focus on Compound Movements!
    Flat Barbell Bench
    Flat Dumbbell Bench
    Dips

    You can also superset your Bench work with Wide Grip Pushups. Works Phenominally well!
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  8. #8
    Registered User DoiEvenLift's Avatar
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    Originally Posted by Rest-Pause-HIT View Post
    I dont know how to embed... u start with the cables at the bottom position instead of the top when doing normal crossovers...

    and you bring cables up and across to the other side, just like normal crossovers..

    they are suppose to activate the lower chest...

    but id stick with decline bench and decline flies over finess movements like this...
    That actually works the upper chest, not the lower.
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  9. #9
    Resident HIT Specialist Rest-Pause-HIT's Avatar
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    Originally Posted by jgrate View Post
    That actually works the upper chest, not the lower.
    i was pretty sure i am correct.. but heres some evidence anywayz:

    http://www.muscleandstrength.com/exe...est-raise.html
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  10. #10
    is in love with Tom Platz DaveBriggs's Avatar
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    i have switched from doing bodybuilding style benching to more of a ppower lifting style because i had the same problem..its making a difference over the last few weeks i have been doing it.
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  11. #11
    Registered User TheRagingboxer's Avatar
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    I'm kinda in the same boat with the more V looking pecs then the U shaped pecs. I have a gap between my pecs (the lower region). I love chest day, but hate it at the same time. My benches and presses are all going up in weight at a good pace but I really dont see any change in my overall pec development. Not sure if my delts/tri's are just taking over, but working chest for me and will prob always be a pain in the ass. I alternate flat incline db/bb all the time, do chest flies and dips. I guess consistency and time will only make the difference.
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  12. #12
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    Originally Posted by Rest-Pause-HIT View Post
    I dont know how to embed... u start with the cables at the bottom position instead of the top when doing normal crossovers...

    and you bring cables up and across to the other side, just like normal crossovers..

    they are suppose to activate the lower chest...

    but id stick with decline bench and decline flies over finess movements like this...
    These are very good for the lower inner area of the pectorals. Also, squeeze and hold the contraction for a few seconds. And as everyone said, decline movements would be best to help fill out the lower chest.

    Originally Posted by jgrate View Post
    That actually works the upper chest, not the lower.
    And he's right, it works the lower chest...
    My Training Journal: http://forum.bodybuilding.com/showthread.php?t=120696121
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  13. #13
    Registered User Joelift's Avatar
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    Originally Posted by Shea_G View Post
    My lower outsides of my chest lack compared to the rest of my pecs. I got more or a V shape going on in stead of a U. My current chest workout is as follows...

    Dumbell chest press
    overhead tri push
    Incline chest press
    kickbacks
    dumbell pec fly
    single arm overhead tri push
    push-ups

    (I alternate dumbells exercies with barbell (bench press) every 3 months or so)

    What exercises would fill out my chest more?
    how much do u bench
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  14. #14
    Minister for Propoganda gomez26's Avatar
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    Originally Posted by TheRagingboxer View Post
    I'm kinda in the same boat with the more V looking pecs then the U shaped pecs. I have a gap between my pecs (the lower region). .


    I had a training partner who had this. Cant grow much muscle over bone unfortunately. Thats all there is in that gap.
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  15. #15
    Registered User TheRagingboxer's Avatar
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    Originally Posted by gomez26 View Post
    I had a training partner who had this. Cant grow much muscle over bone unfortunately. Thats all there is in that gap.
    It sucks. Im sure once it because more developed it will not look as bad. unfortunatley from a distance you could say it looks like some moobs, but once u get close u realize that it isn't. Dam genetics, lol.
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  16. #16
    Minister for Propoganda gomez26's Avatar
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    Originally Posted by TheRagingboxer View Post
    It sucks. Im sure once it because more developed it will not look as bad. unfortunatley from a distance you could say it looks like some moobs, but once u get close u realize that it isn't. Dam genetics, lol.
    if you're jacked everywhere else it will be obvious it aint moobs, regardless of how they look on their own. gotta take the bad with the good dude.
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    Originally Posted by gomez26 View Post
    if you're jacked everywhere else it will be obvious it aint moobs, regardless of how they look on their own. gotta take the bad with the good dude.
    No doubt. Thanks for the reply.
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  18. #18
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    Declines and dips.
    Jesus is my lifting partner.
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  19. #19
    It's All About The U ToPHeR35's Avatar
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    Cable crossovers
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  20. #20
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    Originally Posted by Shea_G View Post
    My lower outsides of my chest lack compared to the rest of my pecs. I got more or a V shape going on in stead of a U. My current chest workout is as follows...

    Dumbell chest press
    overhead tri push
    Incline chest press
    kickbacks
    dumbell pec fly
    single arm overhead tri push
    push-ups

    (I alternate dumbells exercies with barbell (bench press) every 3 months or so)

    What exercises would fill out my chest more?
    I'm going to go out on a limb and say you just need to add size to your chest in general and not a specific lattitude/longitude of each pec individually. Eat more and add weight to the bar and it will eventually self correct unless your specific body type and genetics make your chest look like a v no matter what.
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    - Give the recreational bodybuilder thing a solid effort.
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  21. #21
    Registered User DoiEvenLift's Avatar
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    Originally Posted by Slow-N-Steady View Post
    These are very good for the lower inner area of the pectorals. Also, squeeze and hold the contraction for a few seconds. And as everyone said, decline movements would be best to help fill out the lower chest.



    And he's right, it works the lower chest...

    Originally Posted by Rest-Pause-HIT View Post
    i was pretty sure i am correct.. but heres some evidence anywayz:

    http://www.muscleandstrength.com/exe...est-raise.html
    That is not the exercise I'm talking about, I'm talking about low to high cable flyes. If you are "flying" at an upwards angle, it works the upper part of your chest. Some of the coaches on Tmuscle advocate low to high cables flyes as a finisher for those with a weak upper chest. The "lower" in that video refers to the pulley position, not the part of the chest worked. Think about it, if you brough an incline bench to the pulleys, and did flyes, that is essentially exactly what you are doing with low to high flyes when you are standing.

    "Low to high cable flyes perfectly mimic the line of pull (and action) of the clavicular pectoralis. It's one of the best exercises around for "filling in" the upper chest up near the collarbone."

    From: http://www.tmuscle.com/free_online_a...ybuilder_chest

    /discussion
    Last edited by jgrate; 01-08-2010 at 12:42 PM.
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  22. #22
    Rand Paul for Senate 2010 Saku39's Avatar
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    There have been massive thread wars over this subject & I've been on here for awhile, forgot my password, came back & they were still going on! I personally don't know. When I did decline dumbell press for the 1st time the other day I felt in the lower pec region more than the others....yet according to all the brains here that shouldn't happen since there is only the Sternal, Clavicular, & Pectoralis Minor.

    The Sternal head part covers most of the Pectoral area & I would assume is hit by flat exercises. The Clavicular head is much smaller and runs closer to the upper chest and shoulders(it's kind of like that fiber split you see when people do the most muscular). The closest thing anatomically to a lower chest looks like the Pectoral Minor, but those are on the outer edge of the pectoral.
    1.http://www.exrx.net/Muscles/PectoralisSternal.html
    2.http://www.exrx.net/Muscles/PectoralisClavicular.html
    3.http://www.exrx.net/Muscles/PectoralisMinor.html


    An issue has been adding to the lower inner area, so give it the more cleavage basically. If you have V shaped Chest, the best thing you can do is add more mass, until there is much there it has no choice to bunch up & get fuller. Its kind of like a girl who's titties go outward and don't have that inner cleavage, they don't have a choice except to get implants or wear a special bra. I dont have a V or U shaped, its kind of like a cross between both.

    If you don't want to be that girl, your gonna have to lower your bf% until those lines comes out on their own in. I know these are feminine terms but its the best way I can describe it. You can also target the *lower outer chest* by hitting the Pectoralis Minor. You can target the more *upper inner chest* by expanding the size by hitting the Clavicular head, just because your making it bigger. If someone has an idea about hitting the lower, inner part. I'm ready to listen because I have been doing both weighted and unweighted dips with a wide grip, leaning forward for 5+ years.
    Last edited by Saku39; 01-12-2010 at 06:18 AM.
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  23. #23
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    weighted dips....period
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    good workout for the outside of your lower chest is when doing cable crossovers go on your knees and pull the weights straight down by your lower chest see if that helps
    Last edited by BigCJW; 01-16-2011 at 12:47 AM.
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  25. #25
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    Year old bump.

    Year later and Ive filled out my lower chest some. I found as I a stronger chest the lower outside has filled in by itself. Dips (chest ver) made a big difference aswell.
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  26. #26
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    Originally Posted by Rest-Pause-HIT View Post
    i was pretty sure i am correct.. but heres some evidence anywayz:

    http://www.muscleandstrength.com/exe...est-raise.html
    That isn't evidence, the movement in the video would indeed work the lower chest, but that's because he's not pulling the cable up. You said he was pulling the cable up, that's why jgrate said upper chest because that would have been right.
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    Cable flies are one of my favorite exercises for chest do some decline.....luckily I have it good in the chest genetics part
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  28. #28
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    Besides Weighted Dips, and Flat Bench..

    I really like Pec-Decs with a good pre-stretch start of contraction.
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  29. #29
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    Towards DoiEvenLift:
    Your completely right in what your saying, all people have to do is practice the movement for themselves and they'll see! Low-to-High = stress on upper part of pec :-)
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  30. #30
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    So anyway, to work lower chest, decline work's best, seems clear. "Outer" probably doesn't exist.

    The pecs are strange how they spiral a bit as they attach to the arm, like wtf.
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