How to Target inside and lower pecs???

[urrutia.cyberwize.com]

I was wondering what some of you do to target the inside and lower percs casue i do plenty of decline and flys and it doesnt seem to be working.... any suggestions?




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[Mudge]

You can't.

 

[blackbeard]

You can't.

LOL..very true..
heres my thinking you should stress either flat presses or incline presses..better yet rotate these every so often..i prefer to stick with the BB but nothing wrong with mixing in bells every once in awhile..you should have pretty decent pecs if you can hit 315 for 10 on inclines

 

[urrutia.cyberwize.com]

what about like diamond push-ups or wide push ups?

 

[syko]

dude...you cant focus a certain area of your pecs really....its 100% genetics how ur chest looks.....my genetics give me a good lower chest and a shallow upper chest

 

[pullinbig]

you wanna a bigger chest? eat more and lift heavier with less volume.

 

[gator_mclusky]

Nobody wuld wanna disagree w/ all these peeps that say u cant.....BUT, then why do incline for upper, flat for the rest and dips for lower?

Gator

 

[Bruce Banner]

BUT, then why do incline for upper, flat for the rest and dips for lower?

Good question.

I don't and I have not seen any bad influence on my upper pec area. I like doing dips once in a while because iI think its a great exercise and you can use heavy weights.

It is old gym science from the BBing magazines that you have to do all different angels to get complete development.

/Bruce

 

[blackbeard]

It is old gym science from the BBing magazines that you have to do all different angels to get complete development.

/Bruce

exactly!!!! there are very few topr pro's left who squat heavy...ibecause theyre afraid they will get hurt..whatever..so instead they all do leg presses which are ok but you see too many people in the gym doing them who dont squat thinking that in itself will build them tremendous quads like ronnie

 

[Mudge]

you wanna a bigger chest? eat more and lift heavier with less volume.

To expand on that, just make it bigger. Vince Taylor never did incline pressing, his "upper chest" didn't suffer. The muscle attaches at one point, and then another, there is no way to favor the center, outside or any of that stuff in regards to the chest. The muscle contracts as a WHOLE.

 

[Mudge]

Nobody wuld wanna disagree w/ all these peeps that say u cant.....BUT, then why do incline for upper, flat for the rest and dips for lower?

Gator

Because Arnold said dips made his lower chest hang more

 

[Starkraven]

i thought the pecs were split in two. pec major [upper] and pec minor [mid and lower]. i do incline db, flat db, and weighted dips. should i take out inclines? im like slowly converting into pling i guess since heavy weights build strength and the mass i want anyway. i just stick with the basics now, etc.

 

[Chips]

The more your chest grows the more you'll see the inside develop....Most of it is genetics though.

 

[huskyguy]

The more your chest grows the more you'll see the inside develop....Most of it is genetics though.

Chest development has a lot to do with genetics, look at lee priest the guy is enormous for his height yet his pecs are fairly flat. Weighted dips are a good exercise for mixing things up. Also try to bench press with dumbells you will get a better stretch.

 

[Chips]

Chest development has a lot to do with genetics, look at lee priest the guy is enormous for his height yet his pecs are fairly flat. Weighted dips are a good exercise for mixing things up. Also try to bench press with dumbells you will get a better stretch.

Was never a fan fan of the weighted dips. But I think I'll give them a shot today, cheers!

 

[quesudo]

I have the same problem (with genetics), and what I've done in the past and it's actually helped me quite a bit is to do bench presses with a very close (hands almost touching) grip. It works not only the inside of your chest, but also the triceps...

 

[putin]

I have the same problem (with genetics), and what I've done in the past and it's actually helped me quite a bit is to do bench presses with a very close (hands almost touching) grip. It works not only the inside of your chest, but also the triceps...

It works too much of your triceps. So what ends up happening is your triceps wear out and your chest is still fresh.

 

[painless2]

Pick your parents well.

The pec major has different fiber orientations, with clavicular fibers and sternal fibers. Incline places more emphasis on the clavicular fibers which is because of the orientation, or line of pull. Less are aligned in this array, which is why most people tend be weakest in incline, then flat, and strongest in decline bench, where the greatest number of fibers are aligned in opposition to the resistance. You can change the emphasis but not the shape. The pec minor is commonly misconstrued, it does almost nothing in bench movements, and is a shoulder stablizer and runs from the sternum to the clavicular process. It depresses the scapula and rotates it, but that's it. If you have a lagging bodypart, work it as hard as you can, but know that while it may grow, youare limited by your genetics and the shape it had when you were born.

 

[Starkraven]

you know ever since i started training, i did flat and incline with dumbell flyes, i was 17 and 3 months into it i got a membership at the gym and was excited that i can now do the pec deck machines and other machines for chest. it took me about 2 weeks to realize the big boys were throwing heavy dumbells on an incline and flat bench, with some dumbell flyes. (almost like what i was doing before except this time i had dumbells and didnt need a spot) so all i ever did since then was incline dumbells, flat dumbells, dumbell flyes and weighted dips. i havent done flyes in a while i only do the other three and i have completely devloped my chest. upper, inner, upper outer, lower outer, lower inner, lol the whole damn chest. theres two muscles. pec major and pec minor. incline and flat should be enough but i love weighted dips. just takes time and food. you must focus hard on pressing. chest is an easy muscle to train, so take advantage of it. it isnt like squats.

 

[painless2]

http://www.exrx.net/Muscles/PectoralisClavicular.html

http://www.exrx.net/Muscles/PectoralisSternal.html

http://www.exrx.net/Muscles/PectoralisMinor.html