lower chest..please help

[birdlegs]

my new bench routine consists mainly of flat and upper, and since i dont want to overtrain, what excercise do u recommend i use for lower chest?

i know about dips but they dont help me that much

is lower chest even REALLY needed for looks?


my routine:

Incline Bench-4sets
Flat Bench-3 sets
PeckDEck/Cables-3 sets
Incline flyes-3 sets


this may look like a lot but for me it isnt, my chest requires a good workout once a week to grow....

thanks a lot

 

[birdlegs]

come on...please?

 

[Singleton]

Too many sets, but you don't wanna hear that.

I prefer to break up these exercises into two workouts and then do half as many sets per workout.

For exercise, you can do weighted dips hunched over.

Put your hands palms in. Bend your knees to a 90 degree angle, tip your hips forward, and lean forward with your upper body. Let your elbows come out to the side -- this is not a tris exercise. Inhale on the way down and go all the way down to get a good stretch. Squeeze all the way back up, maintaining your angle.

You can also do decline presses. There's also this machine that I don't think they make anymore: the Hammer Strength ISO wide chest press. I Love that thing. Cable crossovers are a good compound movement with a good muscular ROM. You can do them like hugging a tree. Change the angle to suit your needs. If you can, adjust the cable starting point to your shoulder height.