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    Bigger Lower chest

    I've been working out for about a year doing smith bench alot. My chest is getting bigger but it looks kind of weird because my loweest chest is small. I know that decline bench is suppose to work on my lower chest but it's not working. I don't really even feel it in my lower chest. Does anyone know any other excerice or is it because im using a smith machine and not a normal bench? I want like a breast like chest. Well not like it but it a big lower chest .Last question is how far does my hands need to be or does it even matter
    Last edited by Dhoward12; 07-19-2009 at 04:04 PM.
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  2. #2
    I'm tall Xtr3me's Avatar
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    Im also interested in this, but I have only just started bench pressing. Ive heard that by placing the hands in the middle of the bar instead of at shoulder width can help your muscles define better, kinda the same why you would make your biceps more ball shaped, but it sounds like it would be hard to keep balance of the weight with it being heavy and everything. Anyone else know about this?
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    other way round for me, iv got like low sagging pecks, it looks **** lol


    There's usually like lines in the bar giving you a good idea where your grip should be.

    - Decline flys.
    - Decline Bench.
    - Decline Dumbell press.
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    try dips bro
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    like the one where I have my hands behind my back?
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    Originally Posted by Dhoward12 View Post
    like the one where I have my hands behind my back?
    no your hands are at your side, sorta like a reverse chin up, your gym should have a chinup/dip machine ?

    i would post a pic but i cant lol.
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    Originally Posted by Xtr3me View Post
    Im also interested in this, but I have only just started bench pressing. Ive heard that by placing the hands in the middle of the bar instead of at shoulder width can help your muscles define better, kinda the same why you would make your biceps more ball shaped, but it sounds like it would be hard to keep balance of the weight with it being heavy and everything. Anyone else know about this?
    In general, the more you move your hands closer togetherthe more it works out you tri's andd not chest
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    Does anyone know any other excerice or is it because im using a smith machine and not a normal bench? I want like a breast like chest. Well not like it but it a big lower chest .Last question is how far does my hands need to be or does it even matter
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    switch to db's
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    Originally Posted by Dhoward12 View Post
    Does anyone know any other excerice or is it because im using a smith machine and not a normal bench? I want like a breast like chest. Well not like it but it a big lower chest .Last question is how far does my hands need to be or does it even matter
    far enough to make a 90 degree angle when the bar hits ur chest
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    dips and cable crossovers.
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    is this normal? like I was testing this out I picked up a 10lb dumbell on a decline bench and pressed it but it didnt feel like it was working my lower chest, more like my middle part of my chest.
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    Originally Posted by Xtr3me View Post
    Im also interested in this, but I have only just started bench pressing. Ive heard that by placing the hands in the middle of the bar instead of at shoulder width can help your muscles define better, kinda the same why you would make your biceps more ball shaped, but it sounds like it would be hard to keep balance of the weight with it being heavy and everything. Anyone else know about this?
    ive read in an ironaddicts magazine taht if you put your hands a little closer than shoulder width you can develop the chest a lot more. that and really focusing on the muscle contraction(muscle/mind connection)
    The 2 most important things to me when training are 1. The Muscle Mind Connection. and 2. Intensity


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    And when I do dips I feel my chest it's mostly upper chest no lower chest. It's weird
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    if decline is not getting them to grow then my guess is its your genetics and thats just how your muscle is shaped
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    hate to be the bearer of bad news but there is no lower chest, there are two chest muscles, pectoralis minor and major, the minor obviously being the upper smaller area of the chest which is worked with incline presses and the major the area underneath the minor, which generally the larger part of the chest...

    just keep working on your chest as a whole and trying to fill it out, lots bench presses and chest work and with time it should naturally fill out depending on genetics, you cannot target different parts of the chest except for the major and minor and the best examples for that are incline bench and flat bench

    dont but into all the flyes and crossiver nonsense hitting outer upper and innner areas of the chest, it doesnt work that way...

    just fill your chest out with chest work
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    pics would help, you will more than likely just need more overall mass, mix things up, dont just stick to decline, try other methods, decline DB press, flat pressing, check your form, or use cables at the end of a workout to try and stress the pecs even more, something different.
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    decline works IF YOU DO IT RIGHT
    to many ppl think you need a super low decline to work low pecs but end up working tris
    simple u only need a lil bit of a decline not much as all

    also theres decline dumbell press n dumbell flys
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