Lower Chest

[ManOfArms]

I feel my lower chest gets a better work out from dips when compared to decline benching, and was thinking of moving to a few sets of dips after completing my decline sets. What do you use for lower chest workouts? Would it be a good idea to just replace my decline benching with dips?

 

[Tom Treutlein]

I'd do as you said and replace the decline presses with dips. Stick to incline bench, flat bench, incline flies, and dips. That's what I do, anyway.

 

[supreme]

Alternate the 2 (dips & decline bench) - which ever makes you sore in the lower pecs is the better of the 2 for your anatomical structure. soreness is a good indicator of what fibers are being stressed.

I personally like weighted dips, especially on the V handles.

S

 

[Dave949]

Doing dips for the lower chest is about as effective as doing preacher curls for the (lower) biceps. This is a deeply entrenched myth in the BB psyche that just won`t go away and is continually perpetrated by the pencil neck geeks that write workout articles for the muscle mags.. It is (physiologically impossible) to contract more muscle fibers in one area of a (particular) muscle simply by changing the (angle) of an exercise. The muscle contracts by impulses sent by the CNS and these impulses cannot be redirected to a (particular section) of a (particular) muscle by simply changing the angle of an exercise. It is an all or nothing contraction and the muscle contracts as a (whole) unit. This is not my opinion but neurological fact.

Inclines do not apply to this. Although the upper pec shares a common insertion point at the shoulder, it is a separate muscle and will be stimulated more by a different angle (an incline). It is easy to understand the misperception that if inclines work the upper pec than a decline (the opposite of incline) will work the lower most section of the pec.

Dips are (one) of the best pec movements there is and will give you a greater ROM but it will not "build up" the so called "lower pecs" anymore that flat chest exercises. You can make a muscle bigger but you cannot alter the shape of it. This is predetermined (unfortunetly) by our genetics.

Pump on .....

 

[BOOEY]

Dave ... you the man

 

[supreme]

O.K.

If you read my post & understood it, I never said dips isolate the lower fibers of the pecs. I would neve say something that stupid!

I said experiment with the different movements for due to anatomical structure, technique etc. some movements may stress the pectoralis better for some people.

It is common for many lifters to shorten their ROM and not fully contract the muscle fibers. Yes, all the fibers contract but not optimally through the ROM due to crappy form.

The dips allow for a greater ROM and the mechanical advantage provided by the decline position allows for an increased load; so depending on what the problem is (poor ROM, insufficient load or both) experimenting with the 2 exercises will provide feedback as to which will give better stimulation to the entire pectoralis muscle.

A common technique used by Charles Poliquin is to place non-responsive muscles in a greater stretch position, the increased stretch initiates a greater contraction, induces a higher level of micro-fiber damage as well as stimulating mechano-growth factors. All of which lead to increased hypertrophy.

Give it a try!

Never come to a battle of wits unarmed!

S

 

[Dave949]

O.K. If you read my post & understood it, I never said dips isolate the lower fibers of the pecs. I would neve say something that stupid!

YO my brother ....... My post was not directed at you or your post but was addressing in general the all to common misperceptions about declines/dips working the "lower" pecs as the thread starter related to this. It was not my intent to insinuate you or your post stated anything stupid. My apologies if it came across that way. Its all good

Pump on .....

 

[supreme]

That's o.k. - I think I was just cranky.

I tend to take things based on physiology too seriously. Like you, I have to contend with illiterate meatheads, fat-assed Oprah lovers and skinny M & F reading dorks all day long.

I constantly have to try to defend the physiological truth from the fiction. I tend to lose about 60% of the time because some dufus with superior genetics or a boat load of juice in his veins says the opposite of the truth. Thats why I come here, because I can actually help people and have intelligent communication and learn from others with the same interests as me.

Keep on postin' the truth!

S

 

[Dave949]

That's o.k. - I think I was just cranky.

HA !!! You think your cranky. I went through an IRS audit today for 4 plus hours. Talk about having my fucking panties in a bunch !!!! Sheeesh

 

[supreme]

I hope I never have to experience that!!

 

[Dave949]

I hope I never have to experience that!!

Aaaahhhh...... they had nothing on me. It was a random audit. Just my luck huh. It was one big pain in the freaking ass though. I still worked out afterwards. Fuck em !!!

Pump on .....

 

[supreme]

Dave:

I see this new board took your karma also - this sucks!

 

[Dave949]

Dave:I see this new board took your karma also - this sucks!

Yeah it did and it took my pics that were in my gallery too !!!!
First an audit...NOW THIS !!!

Pump on .....

 

[gretak911]

This post has opened my eyes. Thanks Dave949.

 

[Dave949]

This post has opened my eyes. Thanks Dave949.

Your most welcome Bro

Pump on .....

 

[MsBeverlyHills]

Doing dips for the lower chest is about as effective as doing preacher curls for the (lower) biceps. This is a deeply entrenched myth in the BB psyche that just won`t go away and is continually perpetrated by the pencil neck geeks that write workout articles for the muscle mags.. It is (physiologically impossible) to contract more muscle fibers in one area of a (particular) muscle simply by changing the (angle) of an exercise. The muscle contracts by impulses sent by the CNS and these impulses cannot be redirected to a (particular section) of a (particular) muscle by simply changing the angle of an exercise. It is an all or nothing contraction and the muscle contracts as a (whole) unit. This is not my opinion but neurological fact.

Inclines do not apply to this. Although the upper pec shares a common insertion point at the shoulder, it is a separate muscle and will be stimulated more by a different angle (an incline). It is easy to understand the misperception that if inclines work the upper pec than a decline (the opposite of incline) will work the lower most section of the pec.

Dips are (one) of the best pec movements there is and will give you a greater ROM but it will not "build up" the so called "lower pecs" anymore that flat chest exercises. You can make a muscle bigger but you cannot alter the shape of it. This is predetermined (unfortunetly) by our genetics.

Pump on .....

good post Dave... & I thought you were jsut another meathead that lived in the OC...LOL!

 

[Toozee]

I posted a study a while back that mentioned flat bench stimulated more muscle fibers in the chest than decline did. Unfortunately, there was no info in the study on dips.

 

[onerepmaximum]

My personal opinion is that you (or maybe just I) don't get a good range of motion with incline barbell bench press. I do them with dumbells and it makes all the difference in the world for me. For an added squeeze, I rotate on the way up and touch the pinky side of the dumbells together at the top.

 

[Dave949]

good post Dave... & I thought you were jsut another meathead that lived in the OC...LOL!

Good reply MsBev...... and I thought you were just another mindless body beautiful in LA County............. Who would have ever known !!! LOL

 

[Dave949]

My personal opinion is that you (or maybe just I) don't get a good range of motion with incline barbell bench press. I do them with dumbells and it makes all the difference in the world for me.

I agree OneRep....... I feel Dumbell benches give me way better ROM and 95% of the time dumbells is what I use for flat bench work. If I do use barbell for flat work, it is only on (ocassion) simply to change things up a little but using a bar on flat work also bothers my shoulders for whatever reason.

Although in my past I did try the turn the dumbell inward at the top to hook the pinkies up, for me this was somewhat distracting on my form and poundages and I discontinued using that technique. However.... it did squeeze the pecs really well at the top of the movement.

Pump on .....

 

[Omegasox]

For an added squeeze, I rotate on the way up and touch the pinky side of the dumbells together at the top.

I do the same. Just have to be careful about over-rotating your elbow. I turned them inside a little too far once and it did not feel too good, lol.

 

[onerepmaximum]

Although in my past I did try the turn the dumbell inward at the top to hook the pinkies up, for me this was somewhat distracting on my form and poundages Pump on .....

That't true, poundage will suffer a bit. That's not what's important to me though. Like Omega said, you can run the risk of over-rotating too. Especially if you are going very heavy. I feel like my lower chest really needs to be brought up, so I focus on the squeeze to get blood in there. There is a membrane that surrounds your muscles and I feel like the good stretch at the bottom and a good squeeze at the top will help that membrane to stretch and give your muscles some room to grow. Those are some good points that ya'll make though.