want to hit lower pecs

[mm107]

Hey guys, im on a cutting diet. I went from 240 down to 184 right now. And i plan on keeping my diet for the remainer of the year! Yes a whole year Cutter Diet! lol Well my chest is coming in ( ive only joined the gym about 2-3 weeks ago) so basically im building. My chest is underdeveloped on the lower section here is a picture. What are the best excercises to do to hit the lower part? Just looking for some suggestions. Thanks!

http://img214.exs.cx/img214/8355/chubs18424lh.jpg

P.S. My diet and nutrion are Dead on, so basically just need some info

 

[wnt2bBeast]

you dont need to hit lower pecs ( impossible anyway)
keep dieting and use either incline BB or flat bench as your main chest developer

 

[mm107]

Thanks! So training and time will make it fuller! I always thought declines woulda hit the lower part. Thanks for clearing that up

 

[wnt2bBeast]

Thanks! So training and time will make it fuller! I always thought declines woulda hit the lower part. Thanks for clearing that up

you got it man..Time and consistency are keys to training whether it be for strength or size..you cant expect to get both over nite..just keep plugging away..

also while dieting dont expect to make major size/strength increases..you need excess cals for that..your doing fine

 

[mm107]

thanks! I figured the strenght increase would be less considering calories are building blocks and mine are deficited. So hey I got 2 more months untill my Goal Date, and 6 more months for the year =]. I passed my goals, so looks like new goals. But the gaols will still be cutting, maybe drop down to 10% BF by Jan1 next year =]

 

[BOOEY]

What's your bf now? I'm sure you could below 10% in a matter of months. Great progress by the way, keep it up!

 

[mm107]

Thanks guys! i appreciate everything! Right now my BF is around 16%. (well thats what the calibers read, wether or not its 100% accurate or not i just want to make sure im loosing BF no muscle). So i can easily drop 6% BF in 6 months% so hmm maybe i should set my goal at 4 months after i hit my first deadline. (Besides my Goal deadline hasnt come yet May 27)

 

[casualbb]

the lower pec area also tends to store some fat. So as you go lower in bodyfat you'll begin to see the boundary between pec and ab a lot better. That may help.

 

[view]

just keep hitting up incline bench, flat bench, and weighted dips and that chest of yours will expand and fill out; I garauntee.

 

[mm107]

Thanks guys for the imputs. I have never really incorporated Dips into my workout. Im prob going to Drop the decline sine no one has said "keep doing the declines" lol, and throw in the Dips. And then ill post my update pics in about 2 more weeks and i get to compare what changes =]

Thanks again guys

 

[BOOEY]

Declines aren't bad, it's just that flat and incline or more effective for most people. Plus, you shouldn't be doing 3 pressing exercises in one workout. It's good to rotate, hitting one or two each week.

 

[view]

^I agree declines aren't bad, the only thing is when i do them so much blood rushes to my head it feels um....not good for the lack of a better explanation. that is why i choose dips over decline bench.

 

[SLIGHTLY STOOPID]

Just my opinion but your traps look a little small compared the rest of your development (maybe its the pic angle). Looks good all around though.

 

[mm107]

thanks stoopid, looks like i gotta hit them harder huh, Its ok, i like trap excercises lol

 

[UA_Iron]

just keep hitting up incline bench, flat bench, and weighted dips and that chest of yours will expand and fill out; I garauntee.

I agree completely with this statement.

I have never found declines to do all that much for me - nothing weighted dips couldnt do better.

 

[sigweed]

ive got a quick question... how come whenever i do declinde bench or pullovers, my lower chest gets a nice pump and noticable changes in shape?

 

[UA_Iron]

ive got a quick question... how come whenever i do declinde bench or pullovers, my lower chest gets a nice pump and noticable changes in shape?

dont know what to say, I've never found it useful, perhaps I will give it another go.

 

[rbtrout]

As I understand it, decline will concentrate a bit more on the lower pecs. The pic shows that you don't need it. Flat bench and inclines will give you a much better and fuller look. Pullovers (again the way I've come to understand it), work the pecs a bit differently and also help expand the entire rib cage, giving a bigger look. As stated above, your traps look a bit small. But if you've only been back into the gym for a couple of weeks, don't even worry about it. Just keep doing what you're doing and hang in there. Consistancy is the key - and diet, but you've got that down.

 

[ruggermu]

I agree that declines are inferior to flat and incline, but I do like to through them in for three weeks every so often. I think a new angle is always a plus.

 

[mm107]

Thanks guys for all ya input. I took Declines out of the "normal" rotation and added in DIPs. even though it was my first time ever doing dips. They are fuckin HARD!!! but hey gotta do it. Ill still throw in the Decline once in a while so hopefully ill get some good solid gains. Thanks guys!

 

[Topside]

Yea man, weighted dips at the end of the workout.

 

[UA_Iron]

I do weighted dips after close grip bench press - so second.

Putting weighted dips at the end is like putting squats at the end of your leg workout imo.

 

[Topside]

Yea if i was doing them on like say an arm day, or a day where i would do tris then i would bump them up in the exercise order, but on chest day i like them better last after inclines and flat, everyones diff.

 

[Jim Ouini]

I've always thought leaning forward with a slight rounding of the back worked your chest more. I think I read somewhere to look like a seahorse, it's almost like a pushup.

Keeping your torso upright places more emphasis on the tri's.

I haven't figured out if the grip placement on the dip bars (wide vs. narrow) made any difference or not. Maybe that's just for comfort.