chest training

[al_23]

what are the best ways or exercises to really bring out that serpartion in the lower chest? Also to get that connection from top lat to botton(to waist) or to really start to develop it.


thank guys for any advice

 

[JohnRobHolmes]

good genes, bench, and pullovers. I always liked pullovers even though they dont seem as effective as bench. The motion is just fun to do.

Some like dips for lower chest and lats, but I find it hard to hit specific areas with dips. They are also hard on the shoulders when you pile on weight.

 

[tanka]

weighted dips are the upper body squat and ideal for developing the chest muscles.for a novice the standard way of performing them is sufficient but to really maximize its effectiveness you have to utilise and focus on the top and bottom of this compound lift,for instance when you have squeezed out your last possible full dip to lock out instead of calling it a day perform a further several two to three inch partial dips this occludes the blood in the target area then when this is no longer possible hold your possition untill you slide into a negative decent resisting the negative rep all the way down ... when you reach the bottom hold this position utilising the full stretch of the pec muscles this way you have reached positive and negative failure in one set.this will induce growth in even the hardest of hard gainers. ive been experimenting with occluded reps and have added a half inch within 5 weeks.make sure you are eating sufficient protein.good luck

 

[JohnRobHolmes]

I have read about occluded reps and stretching out at the bottom under tension, and have played around with it a bit. It does encourage growth, but it also takes a while to heal up. Dips should be done in strict form with no back hunching, or back imbalances can occur. Stretching the pecs out after fatigue isn't something a new lifter or out of shape person should try until they start to know their body better.

 

[tanka]

correct form at all times is essential in all compound movements.adding partial reps too increase intensity at the end of your last possible positive dip occludes the blood in the target area promoting growth.for me, flushing the muscle with occluded reps seems to speed recovery,experiment a little. utilising the lower part of the dip is best when very familiar and experienced in this lift.keep the sets and reps low.having practiced good form for years i have never experienced any real muscle injuries and the former is one of the reasons why.standard pull ups are good for lats focus on form and monthly strength increases, best of luck.