Decline Bench Press for Under-Developed Lower Chest?

[razlol]

Sup bb'ers.

So I've been working out for about 2 years now naturally starting at around 140-150 lbs 10% BF to the now 180lbs around 12% fat.

I've noticed over-time I really struggle developing my lower-chest to be on parr with my upper chest which naturally looks bigger.

I understand that this could possibly just be genetics because I've tried all the different types of chest workouts and I can't seem to get that rounded lower pec chest shape (particularly in the lower left and right corners of the pec) like some other people have? I've noticed people like the likes of Jeff Seid who have impeccable routine/diet seem to have the same 'problem' so the bottom line is...

Can I do anything about this? I know the decline bench press is supposed to target the lower chest more but it really doesn't seem to be working... I've mixed all bench press types up and I'm usually benching my own or a bit above my own body weight for 3-4 sets of 8 x 3 press types and flies as a finisher. I also tend to fit in weighted dips at the end for triceps and and partial chest workout.

Any help much appreciated (Y)

[armorrig]

Have you tried leaning forward when you do dips to hit the chest more?

[Tommy W.]

Do your dips for chest by tucking your chin to your chest, lean forward and have your feet directly below your head. No better lower pec developer IMO

[razlol]

Do your dips for chest by tucking your chin to your chest, lean forward and have your feet directly below your head. No better lower pec developer IMO

Yes I believe I have tried it but I don't think I've consistently focused on this type to see the effects so perhaps I'll give it a try.

And just to illustrate my point of it possibly (but I really hope not) being genetic: (copy and paste the links in your browser as it won't let me posts pictures until I have 50 posts)

Here is a picture of jaco de bruyn (notice how is pecs are more rounded/square shaped and are deeper at the bottom and left hand corners of his pecs:
24.media.tumblr.com/tumblr_m9bp78PKyK1rcf711o1_500.jpg

And then there's jeff seid which are close to my shape (triangle'ish looking and thinner at the bottom)
24.media.tumblr.com/tumblr_m7rdrwfpo11qjlaueo1_500.jpg

So is this down to training?

[miamibodybuilder]

to be honest with you, i feel ya on this big man. i started doing declines every week to hit that lower part of the chest and to be honest with you, i dont feel the actually portion of the chest working, but let me tell you that my chest has really changed due to the decline presses. so you might not feel them, but trust me they're working for you. just wait and see and you'll notice the difference in a few months. dont quit

[Kraken]

Angle training doesn't play the big role everyone thought it did years ago. Every angle you hit pressing at, adds or subtracts accessory muscles. For instance, most think incline press hits upper chest more than flat or decline. The problem is, the delts come in to play a lot here, and take some of the resistance off of the chest. It actually appears as though flat and decline can hit upper chest just as much as incline. I am willing to get flies/crossovers actually contribute just as much to a good chest as those presses too.

IMO, to bring up a lagging part of the chest, your best bet is to just keep hitting it hard, and do a variety of movements with good form over the course of your lifting life. The bigger your chest is in general, the less you can see upper or lower lagging, in most cases.

The final key element here is, genetics!! Some guys just naturally have a bottom heavy chest, while others have a very short, but stacked chest.

[vampborn]

Angle training doesn't play the big role everyone thought it did years ago. Every angle you hit pressing at, adds or subtracts accessory muscles. For instance, most think incline press hits upper chest more than flat or decline. The problem is, the delts come in to play a lot here, and take some of the resistance off of the chest. It actually appears as though flat and decline can hit upper chest just as much as incline. I am willing to get flies/crossovers actually contribute just as much to a good chest as those presses too.

IMO, to bring up a lagging part of the chest, your best bet is to just keep hitting it hard, and do a variety of movements with good form over the course of your lifting life. The bigger your chest is in general, the less you can see upper or lower lagging, in most cases.

The final key element here is, genetics!! Some guys just naturally have a bottom heavy chest, while others have a very short, but stacked chest.

On the contrary, I have been only doing flat bench for bb and db, but recently added incline barbell bench press, and visually could see the difference after the first workout, and it's a few weeks later, and more of my upper chest filled in and is cut. It connects my mid pecs with my anterior delts and upper chest. I think my back's even tighter now that I filled that gap.

[BB2K]

I love decline press, it has made a big difference in my pecs.

[razlol]

Thanks all for feedback

[mh95]

Please read this article: http://www.aworkoutroutine.com/how-t...d-lower-chest/

[scotpak1979]

Im a huge believer in Declines too!

When done properly, takes pressure off shoulders and provide more pec stimulation (& triceps).

Have you tried switching to decline dumbbell press? For me, this is the best mass builder for pecs.

[Brandon270]

I love decline and incline. In my opinion they are overall better chest building workouts than bench, flyes, etc... Like said earlier dips are great too I throw those into my routine every so often

[Akebane710]

Used to have 0 chest doing flat, switched to decline and incline and holy fuark my chest is coming together NICELY!

[RyanG415]

Ive been wanting to incorporate declines. But after doing flat, inclines im exhausted by the time i hit declines.


U guys that decline,have you noticed a strength increase ?

[Akebane710]

Ive been wanting to incorporate declines. But after doing flat, inclines im exhausted by the time i hit declines.


U guys that decline,have you noticed a strength increase ?

Simple solution, get rid of flat.

I can press so much more on decline than I can flat, get a juicier pump. I basically just swap which exercise I start first weekly.

ie Decline/Incline/Flies
Incline/Decline/Flies


whhhhheeeewwwwww feels good man

[razlol]

Im a huge believer in Declines too!

When done properly, takes pressure off shoulders and provide more pec stimulation (& triceps).

Have you tried switching to decline dumbbell press? For me, this is the best mass builder for pecs.

I've thought about it actually. But it's something I've never really done. I do 40kg dumbbells flat.. and decline I usually do quite a bit more - so is there a way to get 44kg+ dumbbells in position on a decline bench without a. breaking your back or b. a spotter?

I'd like to know

[scotpak1979]

We'll I've been using 46 kg for the last 3 weeks, so roughly same weight as you and I have managed it with no problems. 1) lift both dumbells of the ground, remember not to round back ( treat as a dead lift). 2) hold both dumbells in a hammer grip, get on decline bench and place both dumbells on your thighs. Then thrust up one of your knees straight up which will provide the momentum to get the dumbbell on that side into position. Then simply repeat on other side.

[razlol]

We'll I've been using 46 kg for the last 3 weeks, so roughly same weight as you and I have managed it with no problems. 1) lift both dumbells of the ground, remember not to round back ( treat as a dead lift). 2) hold both dumbells in a hammer grip, get on decline bench and place both dumbells on your thighs. Then thrust up one of your knees straight up which will provide the momentum to get the dumbbell on that side into position. Then simply repeat on other side.

Cheers bro I'll certainly give it a try