lower chest exercises?

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    Cool lower chest exercises?

    what exercises can i do to grow my lower chest muscles?
    my upper chest area is growing but i cant seem to see any results in my lower.
    just not well defined.
    Thanks
    Dungwookie

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    wide grip declines and dips works for my outer/lower chest ... I'd suggest to work on recruiting the lower chest muscle fibers and learning how to contract them under a load. I know from experience that more weight makes me grow, but more in my tris and shoulders and not my chest, so I've had to work more on form versus just loading as much weight as possible to try and grow.

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    Using cable crossovers are a good finisher. From high to low.

    This will sound weird, but go in front of your mirror and practice this movement.

    Determine what angle contracts your lower pecs the most. And do this at the gym with moderate weight.


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    Yep , like they said decline press and crosscables

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    Anything decline with Dumbell or barbell.

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    I love weighted dips

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    Cables ...

    specifically single arm cable work in a position where you can feel the “lower” portion of your chest taking the brunt of the load.

    ryan humiston does a video about using cables to really get a complete chest workout in.

    I do isolated standing cable decline presses and vary my grip position until I can feel it really target the specific area. I do one side at a time and use my free hand to place over my pec and help me determine the best position.

    I don’t have a decline bench right now so I haven’t been able to incorporate decline bench presses in forever.

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    Ok, thanks for the advice.
    i have been doing alot of cable work to try and isolate/focus on that region and it has been effective for my upper/mid chest.
    so i'll add different movements to concentrate more on the lower portion. and decline barbell!
    thanks,
    dungwookie

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    Try putting a 25 lb plate under the foot of your adjustable bench and doing DB presses.

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    Flat Bench is the king of chest exercises. Just like Squat is for legs


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    Quote Originally Posted by BodybuilderZepp View Post
    Flat Bench is the king of chest exercises. Just like Squat is for legs


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    It has been proven that a 30° incline bench is king, but whatever. There are many studies on it.

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    Quote Originally Posted by CompoundLifts31 View Post
    It has been proven that a 30° incline bench is king, but whatever. There are many studies on it.

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    If theres scientific studies to back that up than I cant argue. But the best chests I’ve seen in bodybuilders were from guys that had a pretty impressive flat bench. And I dont mean 1rm, moderate heavy weight for 8-12 reps. Same rule applies to squats, if your squatting 5 plates with good controlled form for 8-12 reps your going to have good wheels. And to add my personal experience, I’ve always started on incline and went to flat second. When I switched my focus to Flat first thats when my chest started growing. Could have just been because my body was so use to incline, but I want to say I incorporate more chest in flat, rather that more shoulders like I do on incline.


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    Quote Originally Posted by BodybuilderZepp View Post
    Flat Bench is the king of chest exercises. Just like Squat is for legs


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    My chest grew best when I stopped using barbells, same with my legs.

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    Quote Originally Posted by Bft84 View Post
    My chest grew best when I stopped using barbells, same with my legs.
    You will grow the most from what you feel the most. Moving weight isnt what makes us grow, contracting, squeezing and stretching the muscle is. Thats why dumbbells are great to really exaggerate the ROM


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    Quote Originally Posted by Bft84 View Post
    My chest grew best when I stopped using barbells, same with my legs.
    Stopped? So with dumbells gains were better for you?

    I would always say barbell rules, but maybe splitting up the weight constantly helped work you out in a way your body wasn't used to.

    You think it could've been the same if you went from barbells to dumbbells?

    This is really interesting. I'm not being a smart ass.

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