I have been working my chest out for quite some time now. I have seen results in the middle of the chest and more definition there but I am not getting any results in my outer chest and lower chest, which i need for better definition. Can someone recommend some excercises/grips I should use (groips meaning hold the barbell closer or further) to develop this area?
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Thread: how to work the outer chest
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05-27-2005, 06:58 PM #1
- Join Date: Jul 2004
- Location: San Mateo, California, United States
- Age: 39
- Posts: 128
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how to work the outer chest
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05-27-2005, 07:03 PM #2
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05-27-2005, 07:08 PM #3
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05-28-2005, 11:11 AM #4
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05-28-2005, 12:59 PM #5
Im guessing you've focues mostly on flat bench pressing movements...
To target the lower chest, do decline bench or decline dumbell press.
With the outer chest, there is actually a long, thin muscle that extends from the shoulder to the nipple. To hit it and get a bigger "outer" chest, do any flye movement ex: dumbell flyes, pec dec flyes, pec dec also cable crossovers and dips hit it!
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05-31-2005, 06:05 PM #6
i would stress the importance of dips when building the chest. it's one of the best exercises you can do to carve out the lower & outer chest. it also helps build the triceps very well.
hit your chest from a variety of angles, with high volume some days, and high intensity on others. i usually focus on overloading the muscle, but getting a good pump can help stimulate growth as well when all things are in place.
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05-31-2005, 07:53 PM #7
- Join Date: Mar 2004
- Location: Melbourne - Australia
- Age: 40
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Originally Posted by DSM18
Anything a flye works, a benching movement works 2-3x better, when your pecs grow your outer pecs will grow, its impossible for it not to. Just do droper benching, dont think just coz u flat bench ur getting a great chest workout, use dumbells, do incline, decline, dips leaning forward...My journal http://forum.bodybuilding.com/showthread.php?t=5662511
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05-31-2005, 07:57 PM #8
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05-31-2005, 11:27 PM #9Originally Posted by VenomizedCobra
As a side note I find the pec deck hits that area which is why I use it but unless your shoulders have a track record of no complaints I wouldn't gamble with it and just do dumbbell flyes instead.
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06-22-2005, 03:06 PM #10
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