Targeting Lower Pecs
Could you tell
me the best way to work out the underside of my pecs?
The commonly recommended exercises are Decline
Bench Press and Chest
Dips, although some suggest flat bench is just as effective.
Conversely, some bodybuilders have reported Bench
Press does little for their chest development, opting instead
for dips and decline bench. In any case, it may be advised to
stick to the basics until you reach an advanced stage before
you begin specializing - changing your basic chest exercises
every month or two. This may include decline one month, chest
dips the second month, and flat bench the following month. If
this area is still underpar after you've laid the foundation
to your development, then consider including Cable
Standing Flies or Decline
Flies on a more advanced split program.
Check out our forum,
there you can ask our more experienced visitors your questions.
Chest Exercises for Women
Which chest exercise would aid in firming and lifting my
breasts along with increase cleavage with low neckline sweaters?
speaking, after the age of 20, we can lose 1/3 lb to 1/2 lbs
of muscle mass and gain 1 pound of fat each year. The exercises
for the chest can restore muscle mass under the breast tissue.
If the restoration of muscle mass is accompanied by a decrease
of fat, there may be no net change of girth, but a toning effect.
Both an increase of muscle and decrease of fat will result in
this toning effect. Although, this may not really restore the
natural sagging of the breasts that occurs with age, particularly
if you have ever nursed your children. As you know, the breast
is an organ surrounded by fat tissue. Exercises for the upper
chest may yield somewhat an illusion of upper breast cleavage.
Products like the Wonder Bra or in extreme cases, reconstructive
surgery will yield more dramatic effects. Realize plastic surgery
does not need to include implants. Certainly, I urge you to at
least try an exercise program including chest exercises.
In the beginning, most any basic chest exercise you feel comfortable
with can be recommended. Later, the more effective exercises
become the ones that are less familiar. Even the best exercise
can lose its effects over time. Change
your exercises every month or two. Pick one basic
exercise for the Chest
(General) and one exercise for the upper chest (Pectoralis
Clavicular). If you are using a split
program and specializing on the chest, add an auxiliary
exercise for the chest. Continue to perform an exercise for
every major muscle.
Also, your chest may appear fuller with proper shoulder girdle
shoulders can make the chest appear flatter. Including a
in your weight training program and exercising through a full
range of motion (very mild stretch during chest exercise) will
help maintain ideal shoulder girdle posture. Also, be aware of
other postural deficiencies
which may influence the overall aesthetics
of the body.
Also see related Question
Chest Dip and Triceps Dip Differences
little curious to know what is the difference between the Chest
Dip and the Triceps Dip? For Chest Dip we should bend forward
more or so?
You should be able to see from the instructions the differences
include the grip on the bar and the positioning of the arms and
legs. On the Chest
Dip, you place your hands diagonal on the bars to facilitate
the elbows flaring outward, whereas, on the Triceps
Dip you have a more standard grip on the bar. On Chest Dip,
you bend your hips and knees whereas on the triceps dip, your
hips are straighter so your body will be more upright.
Since I have been weight training I have noticed my left
pec is growing faster than my right. I have also noticed the
right side of my collar bone is slightly higher than the left
side. Do you think this could be the cause and if so do you have
any ideas on targeting that muscle better.
Consult a sports medicine physician, orthopedic specialist,
or a qualified physical therapist if you have had an old injury
that has altered your range of motion, posture, or muscle function.
They may prescribe specific stretches and exercises for postural
muscles. Alternatively, you may consider seeking a physiotherapist
that practices ART (active release technique) or posturology.
Make certain your exercise form is close to symmetrical on
your bench, incline and shoulder press. Have a few spotters look
at your form for differences on each side. If there is a difference,
use only the weight you can manage in symmetrical form, increasing
only when you are able to manage near symmetrical form. You will
need continuous feedback to correct your form at first. Incidentally,
most studies have demonstrated that extra sets do not develop
significant differences in muscular size or strength so an additional
set of the exercises you are currently performing will probably
not be that effective.
Most people have subtle differences between their right and
left sides. I have a similar chest asymmetry with the right scapula
slightly anterior. In addition, I even have 2 abs on one side
and 3 abs on my other side. Next time you see a bodybuilding
publication take a close look at difference between these individuals
right and left sides. Even those bodybuilders who are noted for
their symmetry have differences. They just know how to hide it.
If thinking about competing in bodybuilding, understand you will
look more symmetrical in asymmetrical poses.
Also see Structual Symmetry.
Bench Press Arm Position
I greatly enjoy your site and go through the directory
any time it's time to change my routine a bit. However, I'd
like to know your thoughts on the form demonstrated in the dumbbell
bench press page:
I've read on a number of other sites that it's bad for
your shoulders to keep your arms flared out like that, where
your torso and biceps are in a T position or close to it, and
that you should instead keep your elbows tucked in closer to
I did eventually develop shoulder problems though I don't
know if it was from this. I modeled my form after the picture
and found out that that form is probably bad when researching
possible causes. This doesn't mean that it definitely caused
it, it's just one of the suspects.
Regardless of my personal experience, since there could
be many factors that contributed to it, what are your thoughts
on the form shown in that picture? Is it acceptable or should
it be changed and elbow positioning notes added to the page?
I can try to dig up some of the articles I found if you like.
Thanks for you email and kudos. This bench
press analysis article will answer your question. As you
can see, it is not really a simple answer. However, I believe
this explaination will offer some insight to your question. If
your shoulder is not better by now, you may want to find a physician
who specializes in shoulder orthopedics or a physical therapist
familiar with shoulder biomechanics and weight training injuires.
Also determine and address and biomechanical deficiencies referenced
in the article.