This is the area I was speaking about specifically.
MESO-Rx
Anabolic Steroids
Chest workouts
- Thread starter Tatersalad
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Flyes, high to low, hands ending up 6” or so infront of your hips, giant stretch at the top, set the cables so they’re high enough to not bottom out but as wide as possible
Decline DB bench
People might disagree but I think when you build your chest it’ll develop how it’s going to develop. You can’t shape a muscle. You can develop the upper and lower portions of your chest to a certain degree but over all a muscle grows, shrinks or stays the same size.
I’ll probably get people that disagree with me on this as well and that’s okay, but unless you’re a big big muscular dude then you should just build everything as much as possible and your “lagging” body parts and areas will grow.
Correct. You can train a specific head, bud in general it’s going to grow with your genetic predisposition.
Thanks again, Bro.
That's sort of what has happened. 25 years ago I used to flat bench really heavy (for my size) and the lower chest is just too dominant. Since lifting again over the past 3 months, I haven't even trained chest but I have to address that outside area now and I've been unsure what to do to prevent the lower from also growing.
You might not be have the structure or muscle bellies for that area. Look at some pictures 10 of top guys on stage shredded and you’ll see 10 different shapes and structures.
Focus on getting strong as hell on incline presses but it’ll grow how it’s going to grow.
It’s like when guys say they’re trying to target lower lats or back width or thickness. Just build the muscle
There's also the possibility my lower chest isn't the issue after all - nothing is developed at the moment lol - and I actually need to address it by working it more. Those max 3 flat benching reps of years ago might have only developed my inner chest area, and I've just carried a lot of fat in the lower, now that I think about it.
I would think lat pullovers would be great for that area. Either dumbell or cable. Personally I alternate and I do DB pullover on pull day 1 and cable pullover on pull day 2, because you get different points of maximum load for the two different variations.
I feel like i've had the same struggle for years bro. I Have friends who walk past a bench press and seem to grow but i've focused on it for years and struggle with the same area you mentioned. People have told me to focus on the upper chest to 'pop' the lower chest over and others have said focus on lower chest. I've seen some some progress recently focusing on the movements @Mac11wildcat is talking about. I found the greatest progress I made is after I established a good mind muscle connection to that area. I do decline BP, Dips and high to low fly's focusing on the stretch and activating chest. If I dont' really focus my shoulders and triceps will take over the movement. Also I've been doing a FST-7 set of high to low fly at the end of of a workout. 7 sets, 12 reps 30-45 second rest (each rest stretch or tense the muscle) and focus on getting a good pump.
Test_Subject
New Member
Weighted dips with a big forward lean are a hugely underrated chest exercise.
I’ve never met anyone who could do weighted dips with 3+ plates who didn’t have a thick ass chest.
I used to love weighted dips. I can no longer do them unfortunately because they kill my shoulder. My gym has a really cool dip/pull up machine with a weight stack and belt attached to it. You can even do belt squats on it.
Test_Subject
New Member
Interesting. I’d love to try something like that. Belt squats are really nice for when my old back injury starts getting angry at me.
Here’s a picture of one. It’s a nautilus OME machine
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Tatersalad
Member
I've used just about every tip you guys have given. Grandpa hit 370 on bench today. Thanks guys
How many reps?
It's only been a few days and I can see a difference.
Tatersalad
Member
Oh just 1. I was maxed out
That is a nice piece. Wish my gym had one of those. They got rid of a og Nautilus pullover with the chain. Go figure they replaced it with the hammer high row[emoji45]
My gym is bad ass there’s around 500 different machines, up to 220lb dbs, monolith, kegs, strong man equipment, every different kind of bar, etc. the owner is constantly bringing in different pieces. We’ve got nautilus, med x, flex, Strive, hammer, arsenal, magnum, bodyplex, hoist, and more.
