Having trouble with lower/inner chest

[corndawg]

Guys I'm really having trouble developing lower/inner chest. I've added decline flyes which seem to be working ok. Anyone else with this problem? What about close grip decline??? Any suggestions would be great.

 

[cure]

I was also having alot of trouble defining and building my lower chest. Alot of people say that declines do nothing but after using them in my routine they do make a difference. I never did flyes though, always did decline presses and squeezed very hard at the top.

 

[sysopt]

The shape is genetic. As your chest gets bigger so will your lower/inner chest and therefore making it less noticeable. There are no exercises to make a certain part of a muscle grow. Just keep working your chest normaly.

 

[FitnessFrk]

people still refuse to believe the studies that show decline exercises recruite more muscle fibers in the chest than do incline exercises. it is such a more natural movement. I do not know why people praise incline so much ?

keep doing what you are, and switch it up between decline flys and decline presses and your will develop a nice chest.

 

[Godly1]

must say that i have the same problem. i need to do more decline exercises. one that i have found that i like though is decline cable flies. just make sure you contract at the top or the whole exercise feels worthless.

 

[Mike P.T.]

people still refuse to believe the studies that show decline exercises recruite more muscle fibers in the chest than do incline exercises. it is such a more natural movement. I do not know why people praise incline so much ?

keep doing what you are, and switch it up between decline flys and decline presses and your will develop a nice chest.

why do they praise it so much? its called variety. its good to hit the muscle from a variety of angles. to those who a muscle is just a muscle and cant be trained in different areas i say whatever. hehe try doing heavy dumbell kickbacks and see if u develop the same way in the meaty long head part of triceps as you do in heavy overhead triceps extensions. or do front laterals only for your anterior/front delts and see if u gain any width without directly stimulating your medial/side delts( just some example)

 

[FitnessFrk]

I praise it so much because I know it works. Every single one of my friends who started training with me in high school did the majority of pressing movements and flys using a decline bench, ALL of us have great pecs so it's not a coincidence.

but no can argue about variety, when it comes to training.

 

[Godly1]

why do they praise it so much? its called variety. its good to hit the muscle from a variety of angles. to those who a muscle is just a muscle and cant be trained in different areas i say whatever. hehe try doing heavy dumbell kickbacks and see if u develop the same way in the meaty long head part of triceps as you do in heavy overhead triceps extensions. or do front laterals only for your anterior/front delts and see if u gain any width without directly stimulating your medial/side delts( just some example)

i believe you can work different parts of the muscle. but the reason you get different results on you tri's is because the tri is made up of 3 parts. just like your bicep is made up of two, and your quads are made up of four. hence the names. however your chest is made up of two different muscles(pectoralis minor, and pectoralis major). the major lies on top of the minor. but since the pectoralis muscles are wider than most other muscles then one side of the muscle will contract more than the other depending on the angle.

 

[cure]

Godly, GREAT POINT! Very informative. If i had over 100 i'd give ya some KARMA!

 

[bignate73]

i believe you can work different parts of the muscle. but the reason you get different results on you tri's is because the tri is made up of 3 parts. just like your bicep is made up of two, and your quads are made up of four. hence the names. however your chest is made up of two different muscles(pectoralis minor, and pectoralis major). the major lies on top of the minor. but since the pectoralis muscles are wider than most other muscles then one side of the muscle will contract more than the other depending on the angle.

i hope you mean upper, mid and lower and not near to origin or closer to insertion.

 

[MrMuscle]

i to have a weak lower chest, but after doing decline presses and cable crossovers i feel im hitting them more. i dont care about what people say about how its not possible to work different areas of you muscle, and i sure dont care about any studies. go by how YOUR muscle feels, thats what important.

 

[bignate73]

LOL @ Mr. M

so when you do leg raises....you are working lower abs cause it burns there? show me how to work lower abs.....please. same can be said for "inner chest".

there are tons of myths people go by just because of "feel". when in actuality, most people training are a)using incorrect form (sacrificing quality for quantity) b)going too fast and relying on momentum or c)going through poor range of motion.

 

[MrMuscle]

(_I_) <---- this is my ass...KISS IT

i go by how it feels, not by anything else.

 

[sysopt]

LOL @ Mr. M

so when you do leg raises....you are working lower abs cause it burns there? show me how to work lower abs.....please. same can be said for "inner chest".

there are tons of myths people go by just because of "feel". when in actuality, most people training are a)using incorrect form (sacrificing quality for quantity) b)going too fast and relying on momentum or c)going through poor range of motion.

Exactly. Same goes for "upper chest" when doing inclines. No, that's not your "upper chest" that's on fire, those are your front delts.

 

[DaCypher]

Well, whether or not you can target specific parts of muscles (this debate will go on forever), I still think its a good idea to do a variety of exercises. For example, still do incline and decline chest presses, you may or may not be specifically targetting the upper or lower parts of the chest, but its good to change things up.

 

[bignate73]

Well, whether or not you can target specific parts of muscles (this debate will go on forever), I still think its a good idea to do a variety of exercises. For example, still do incline and decline chest presses, you may or may not be specifically targetting the upper or lower parts of the chest, but its good to change things up.

i agree totally.