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  1. #1
    Registered User inkslinger82's Avatar
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    Best exercise to build lower chest

    I have a pretty flat chest...and want to build the whole thing up, but mostly the lower chest so it makes that little ledge. I was thinking just keep doing dips, but I am doing the Frankies NY Mass, and only doing incline BB, and dips right now. Is there anything I could change about it to focus on my chest more? Thanks for the help.
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    Home Alone Bignbuff's Avatar
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    Arrow

    Flat or decline presses with a barbell or dumbbells would definitely help.

    Make sure you're leaning forward and have your chin tucked into your chest on dips as well to maximize tension placed on the chest rather than triceps.
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by inkslinger82
    I have a pretty flat chest...and want to build the whole thing up, but mostly the lower chest so it makes that little ledge. I was thinking just keep doing dips, but I am doing the Frankies NY Mass, and only doing incline BB, and dips right now. Is there anything I could change about it to focus on my chest more? Thanks for the help.

    I like DB decline presses, some like dips though and swear by them.

    Decline BB presses are good too. Try all three and see which one you like the most.
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  4. #4
    Train smarter, not harder $AJ's Avatar
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    l-f dips, decline, then just time.
    <->
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    5'8" - 225lbs - Bulking Big-Golden's Avatar
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    Flat bench should also hit the lower chest a bunch.
    "A foolish consistency is the hobgoblin of little minds." - Ralph Waldo Emerson
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    Registered User chad12121's Avatar
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    I always found pec deck machine works my lower pecs real well.
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    Registered User Broomstick's Avatar
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    I do dips, leaned abit more forward then regular dips...you gotta get the right angle to really feel your lower chest, but once you get it you'll feel it
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    dips, decline bench, flat bench, decline DB.
    -Mortality-
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  9. #9
    Registered User TrAiTioR's Avatar
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    decline dumbell press and/or dips. i dont do dips cause i am too heavy for them. i can only do like 5 BW only
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    Registered User ATrainer's Avatar
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    You mean a lower chest like this?
    Attached Images
    www.revised-training.com
    Training got better
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    1: Decline bench with either BB or Dumbells
    2: Weighted Dips
    3: Dumbell pull over
    4: Decline power flys (go heavy, 6 rep max)
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  12. #12
    Goonie Googoo TheNextArnie87's Avatar
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    Originally Posted by Bignbuff
    Flat or decline presses with a barbell or dumbbells would definitely help.

    Make sure you're leaning forward and have your chin tucked into your chest on dips as well to maximize tension placed on the chest rather than triceps.
    May i ask why you are meant to tuck your chin into your chest? Sorry just that i never heard this before. I always do dips leaning forward and head facing up (but level with the ground).
    "Bodybuilding is about training muscle, not lifting weights" - Arnold Schwarzenegger

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    -Arnold Schwarzenegger.
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  13. #13
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    Dips
    Flat barbell/dumbbell bench press
    Decline flyes

    A good idea may also to be to employ some sort of intensity such as pre/post-exhaust, supersets, drop-sets, descending/ascending sets etc. (Not all, but vary different methods for different workouts)

    Also, make sure you FEEL the lower chest being worked.

    Also, make sure you're eating enough protein/carbs/calories.
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  14. #14
    Train smarter, not harder $AJ's Avatar
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    Originally Posted by ATrainer
    You mean a lower chest like this?
    he needs to eat more
    <->
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  15. #15
    *Asian Persuasion* dpdancestud's Avatar
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    I found out that wide grip bench is more effective than decline bench. Decline for me works more of deltoid and tricep muscles. Everybody is different. Cable crossovers help as well for a finisher.
    *Asian Persuasion*
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    Train smarter, not harder $AJ's Avatar
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    Originally Posted by dpdancestud
    I found out that wide grip bench is more effective than decline bench. Decline for me works more of deltoid and tricep muscles. Everybody is different. Cable crossovers help as well for a finisher.
    it is for pecs, BUT BUT BUT the trade-off is that you're exposing yourself to serious shoulder injuries in the future.
    <->
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    Registered User Serynu's Avatar
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    Originally Posted by TrAiTioR
    decline dumbell press and/or dips. i dont do dips cause i am too heavy for them. i can only do like 5 BW only
    I love LF Dips, when I first started them I hated 'em because I could only do 3 BW LF dips now I'm doing 3 sets of 8 with 30 lbs of weight strapped to me.
    Also, it has helped my lower chest a lot more then decline bench did. Then again I never gave decline bench a real chance before I discovered LF dips.
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  18. #18
    Registered User ATrainer's Avatar
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    Originally Posted by $AJ
    he needs to eat more
    That's what I told him. At 3.9% bodyfat, he was courting disaster if he got sick. Didn't hinder his mass gains though.
    www.revised-training.com
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  19. #19
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    Originally Posted by $AJ
    it is for pecs, BUT BUT BUT the trade-off is that you're exposing yourself to serious shoulder injuries in the future.

    so you're telling me that my extra wide grip incline smith bench is the thing making my shoulders hurt like hell ?damn i knew it..
    Msg com-shuk this account was banned so i dont use it anymore
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  20. #20
    Train smarter, not harder $AJ's Avatar
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    Originally Posted by rkt
    so you're telling me that my extra wide grip incline smith bench is the thing making my shoulders hurt like hell ?damn i knew it..
    yes.

    Originally Posted by ATrainer
    That's what I told him. At 3.9% bodyfat, he was courting disaster if he got sick. Didn't hinder his mass gains though.

    he's not 3.9% bf. maybe 6-7 realistically.
    <->
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    Registered User ATrainer's Avatar
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    Originally Posted by $AJ
    he's not 3.9% bf. maybe 6-7 realistically.
    Tested him myself. Paper thin skin too. Did both skinfold and Bio-electric.
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    there are no shortcuts sword chucks's Avatar
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    Weighted dips.

    If you do any flyes don't go too heavy on them like others suggested, you could hurt your shoulder that way.
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    Registered User inkslinger82's Avatar
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    Here is what I did today and it felt like I hit my chest pretty hard. Since I am using the NY Mass program, I tried to keep it pretty close. Here was my day
    Incline BB Press 5x5
    Flat DB Press 5x5
    Shoulder press 2x8
    Dips (found the right angle) 5x5

    I am thinking about taking shoulder press out completely because after the Incline and flat presses, they are pretty fried. Do you guys think taking out the shoulder press is a good idea? My shoulders seem to react to a medium weight with 8-10 reps by the way. I do not have 3.9% bodyfat...not that I know of anyway... I havent done one in a while....last time a year ago it was 7.9% but I think it may be up to 9 or so now cuz I put on a lot of weight.
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    Train smarter, not harder $AJ's Avatar
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    Originally Posted by ATrainer
    Tested him myself. Paper thin skin too. Did both skinfold and Bio-electric.
    oh come-on now, we only know the only true way to test bf % is a muscle biopsy
    <->
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  25. #25
    Registered User Godfreak's Avatar
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    Originally Posted by Bignbuff View Post
    Flat or decline presses with a barbell or dumbbells would definitely help.

    Make sure you're leaning forward and have your chin tucked into your chest on dips as well to maximize tension placed on the chest rather than triceps.
    Hey man I currently have no access to a gym casue I am going to the University of Guyana for furthering my studies. My lower chest really looks awkward its looks a little puffy so can you please reccomend a exercise for me which doesnt involve weight lifting.
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    Just eat and do bench press and you'll get what you want. Flat, incline and decline. Hit your chest from all angles to even it out. Bench, works your entire chest. It'll all grow in time.
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    Man... This old *** thread. I didn't even realize it....
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    Originally Posted by Godfreak View Post
    Hey man I currently have no access to a gym casue I am going to the University of Guyana for furthering my studies. My lower chest really looks awkward its looks a little puffy so can you please reccomend a exercise for me which doesnt involve weight lifting.
    Push ups... Won't get rid of much fat, though.
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    Originally Posted by TrAiTioR View Post
    decline dumbell press and/or dips. i dont do dips cause i am too heavy for them. i can only do like 5 BW only
    You can't be too heavy, just too weak :P Edit do WEIGHTED dips
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    Bb bench decline, plus dipsnare often overlooked when hands positioned correctly its great for all over chest developement
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