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HDgrowth
10-23-2016, 03:47 PM
I'm having some trouble stiming growth in my lower outer pex, I'd like to round it out and sculpt.

Any thoughts on moves, reps, and sets?

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The"IronHorse"
10-23-2016, 04:04 PM
Some say decline bench or dumbbells. I like doing dips leaning forward which place emphasis on lower outer pecs and of course triceps. And low cable crossovers with the pulleys placed all the way at the bottom. This is personal preference. I would try everything that I mentioned and others will mention and see what stimulates the most growth. And make that your go to. And throw in the other exercises just to change it up from time to time.

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Montego1
10-23-2016, 04:33 PM
Pec Minor Dips

gdawg
10-24-2016, 08:36 AM
Pec Minor Dips X2 I do these often as well as decline.

GainTrain
10-24-2016, 10:53 AM
Dips Dips Dips as well as decline flys. I am working on the same issue. Those have been helping a lot. Good luck

The"IronHorse"
10-24-2016, 11:30 AM
The consensus is in just about everyone said dips. Others mentioned low cable crossovers. Remember to lean forward when trying to target the lower pecs when performing the dip.

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Titan5011
10-24-2016, 11:42 AM
Muscle bellies are mostly genetics. Despite what most seem to think, when you contract your chest, you're not contracting only part of it. You have a pec major and a pec minor which sits underneath. You want a more developed lower chest? Get a bigger chest. You can't really isolate it.

Increase volume on your chest training and eat more on that day. Dips are just good for the chest in general.

The sternocoastal head already gets hit with the brunt of the stress when doing chest movements. The clavicular head typically contracts last.

The same concept with your VMO. You want a bigger tear drop? Get bigger legs. Leg extensions already cause the VMO to have delayed firing resulting in overall weaker knees.

The"IronHorse"
10-24-2016, 12:21 PM
Muscle bellies are mostly genetics. Despite what most seem to think, when you contract your chest, you're not contracting only part of it. You have a pec major and a pec minor which sits underneath. You want a more developed lower chest? Get a bigger chest. You can't really isolate it.

Increase volume on your chest training and eat more on that day. Dips are just good for the chest in general.

The sternocoastal head already gets hit with the brunt of the stress when doing chest movements. The clavicular head typically contracts last.

The same concept with your VMO. You want a bigger tear drop? Get bigger legs. Leg extensions already cause the VMO to have delayed firing resulting in overall weaker knees.
No offense Titan. I have to disagree with half of your statement. You can target lower upper pecs. Yes regardless of exercise the Pec is working. You can target lower outer outer portions upper in general. Yes a bigger chest will give that visual illusion but you still can target certain areas. I agree leg extensions will create weaker knees which carry over to weaker squats.

Same argument can be made with lifting with a belt. I squat over 500 no belt but I use knee sleeves to keep my knees warm since my body tends to cool off quick creating tight stiff muscle's. I work tirelessly on core strength therefore I don't feel the need for a belt.

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Titan5011
10-24-2016, 12:47 PM
No offense Titan. I have to disagree with half of your statement. You can target lower upper pecs. Yes regardless of exercise the Pec is working. You can target lower outer outer portions upper in general. Yes a bigger chest will give that visual illusion but you still can target certain areas. I agree leg extensions will create weaker knees which carry over to weaker squats.

Same argument can be made with lifting with a belt. I squat over 500 no belt but I use knee sleeves to keep my knees warm since my body tends to cool off quick creating tight stiff muscle's. I work tirelessly on core strength therefore I don't feel the need for a belt.

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I've yet to see an EMG test ever show someone being able to target the lower, outer end of the pecs directly. Like I said, it's mostly genetics. I've never done decline anything and rarely do dips. My lower chest is more than developed. People's muscle bellies respond differently. As a matter of fact, all I've ever done for chest work is incline barbell press. By this logic I should have a bigger upper chest. I do not.

The belt argument doesn't exactly apply. A belt doesn't give you more strength. It merely gives your core something to push against, thus creating a more rigid, stable spine.


Here, https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises

There's a list of EMG testings done on the chest and trics for different exercises. If you notice, as the weight goes up, the "lower" pec starts taking pretty much the brunt of every lift. The bottom number is the peak activation.

If anything this shows simply using more weight is best for developing the chest. I however, know plenty of people with big chests simply from cable flies. And it's shit on the EMG testing for pec activation. Large, full muscle bellies are hugely genetic.

The"IronHorse"
10-24-2016, 01:00 PM
Do you bench with an arch in your back. If so that mimics decline bench. Which will lead to a more developed lower chest.

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The"IronHorse"
10-24-2016, 01:01 PM
T-nation is another site like this. Find medical research or a medical journal that supports your claim.

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Montego1
10-24-2016, 01:29 PM
Pec minor dips. Again.

Samson
10-24-2016, 01:33 PM
Standing cable flyes

Torres
10-24-2016, 01:37 PM
I like doing flys , especially with the cables !!! I to want to sculpt my lower pecs and have found that flys with the cables , either lower or mid positions work great !!! You can def feel the soreness the next day !!!

Titan5011
10-24-2016, 06:52 PM
T-nation is another site like this. Find medical research or a medical journal that supports your claim.

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The article I mentioned is literally a guy who hooked himself up to an EMG and did each exercise and wrote down the results. That is as researched and scienced as it's going to get.

Titan5011
10-24-2016, 06:55 PM
Do you bench with an arch in your back. If so that mimics decline bench. Which will lead to a more developed lower chest.

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Flat back benching is the incorrect way to bench. And an injury waiting to happen.

The"IronHorse"
10-24-2016, 06:57 PM
Flat back benching is the incorrect way to bench. And an injury waiting to happen.
That I agree with. This is why you have a well developed lower Pec area. Arch in the back mimics decline bench. When you lower the bar I'm sure it is in the lower portion of the chest.

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Titan5011
10-24-2016, 07:05 PM
That I agree with. This is why you have a well developed lower Pec area. Arch in the back mimics decline bench. When you lower the bar I'm sure it is in the lower portion of the chest.

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https://www.ncbi.nlm.nih.gov/pubmed/20512064
https://www.ncbi.nlm.nih.gov/pubmed/18076235
http://www.musculi.com/content/articles/most-effective-exercises-per-muscle-group-using-electromyography

My point being here, is that EMG shows there's a difference yes, but it's not really all that significant(I think the most I noticed was like an 18% difference). To me learning how to properly contract the muscle during exercises will give far greater results.

Titan5011
10-24-2016, 07:08 PM
I like this one specifically.

http://www.scielo.br/pdf/rbme/v13n1/en_12.pdf

All the more reason for me to keep hating on that crap ass machine.

The"IronHorse"
10-24-2016, 07:15 PM
https://www.ncbi.nlm.nih.gov/pubmed/20512064
https://www.ncbi.nlm.nih.gov/pubmed/18076235
http://www.musculi.com/content/articles/most-effective-exercises-per-muscle-group-using-electromyography

My point being here, is that EMG shows there's a difference yes, but it's not really all that significant(I think the most I noticed was like an 18% difference). To me learning how to properly contract the muscle during exercises will give far greater results.
I can also agree with this as well.

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The"IronHorse"
10-24-2016, 07:16 PM
I like this one specifically.

http://www.scielo.br/pdf/rbme/v13n1/en_12.pdf

All the more reason for me to keep hating on that crap ass machine.
[emoji23] [emoji23] [emoji23]

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Stuart128
02-04-2017, 08:03 PM
Everything is feel for me I went from a barbell on decline to dumbbell presses still didn't feel it until I went to flys with real light weight but my go to is dips