Lower Chest Improvement

[Stevie]

Hi Guys,

I am looking to improve the lower area of my chest to increase definition. I currently do decline press and using the ropes pulling them from beneath to the centre (dont know the exact term).

Can anyone recommend some decent exercises for good gains.

Thanks,

Stevie

[bigsteve1974]

Hi Guys,

I am looking to improve the lower area of my chest to increase definition. I currently do decline press and using the ropes pulling them from beneath to the centre (dont know the exact term).

Can anyone recommend some decent exercises for good gains.

Thanks,

Stevie

Hi steve,,your chest Is One Muscle but Decline wont help you build the lower pec more than it does by doing Flat press....Personally I NEVER do FLAT press i stick to a low incline maybe some weeks might add some hammer strentgh machine press but 95% of chest work is done incline....

steve

[Stevie]

Hi steve,,your chest Is One Muscle but Decline wont help you build the lower pec more than it does by doing Flat press....Personally I NEVER do FLAT press i stick to a low incline maybe some weeks might add some hammer strentgh machine press but 95% of chest work is done incline....

steve

Nice one mate, I always start my chest routine with incline press but at quite a lot of incline to work the top.

Chest Workout:

3 x Incline (steep) - 10-12 reps
3 x Cable Fly - 10-12 reps
3 x Decline Press - 10 reps
3 x Incline Fly - 10-12 reps
3 x Flat Bench - 10-12 reps

Is there anywhere here you would recommend changing mate. Can you recommend ay exercises for blasting my chest?

Thanks

Stevie

[D T]

Just to swap it about a bit, you could try to pre fatigue, before the compound movement.

eg, when you flat bench, the body also recruits triceps and delts into the movement. So, do the isolation exercise (flat flyes) first for 3 sets to attack the pecs directly. Then, when you move on to flat bench, the pecs will fail before the delts and tris, so they have been taken to full failure.

No need to over complicate everything. Just keep it reasonably basic.

[Stevie]

OK mate, will try that.

Any help is great just to try and keep some variation in my training. Do you reckon its good to vary, can the gains reduce if the muscles get 'used to' the same routine every week?

Stevie