A possibly stupid question about chest development

[Smitty]

I was just wondering.

What are the cals / lifts that really bring out the lower pec and inner pec? I'm trying to get myself a nice shapely chest, but I find myself stupid on this peticular part.

[bigpopparob2000]

Generally, you work your lower pecks by pushing, pressing away from your chest at a downward angle. Think decline bench press and dips.

I imagine by inner chest you mean the area just above your sternum, so you can hold a pencil between your pecks. Try this to understand the why of it. Stand up straight and stick your arms straight in front of you. Keep your arms locked and perpindicular to your body. With your arms still straight, touch your hands together. You should feel your pecks bunch up together. You want to use exercises that replicate this. Use a narrow grip when doing bench presses or push ups. Dumbell flys are another way to use your inner chest.

[Smitty]

Thanks.

When I say "inner pec" maybe I should have been more specific. I mean the "curve" of the pec. If that makes sense.

[Aodhan]

The pectorals work to bring the upper arm towards the center of the body (Think a "hugging" type motion). The best exercises for this are dumbbell flys.

If you do them on a flat bench, you will work the central and overall pec. Do them on a decline bench, you'll work the lower portion. Do them on an incline bench, you'll work the upper part.

The "inner" pec (The portion right near the center of your chest) is best worked with cables, as you can keep the tension on the muscle all the way through the motion. You can do this with a barbell to some extent when you "squeeze" the pecs at the top of the press.

The curve, or "outer" pec, is best worked at the outer portion of the fly, or wide grip bench presses where you let your elbows get past your midline before you press.

Dips will work, but you really need to lean forward, otherwise it's mostly a tricep exercise. Same with incline presses, the more you get past 30 degrees or so, the more you work your deltoids and triceps rather than the pecs.

Also realize that your pec shape is deteremined by genetics, you may not develop a huge outer curve like you see on bodybuilders.

Aodhan

[Smitty]

How about the "inner" curve? I don't really know how to explain it.

Like, the slope between the inner pec and the lower pec.

[Aodhan]

Cables and squeezes as I explain above.

Aodhan

[Medici]

Benchpress for size is probably what you need. In general, targetting specific areas of muscle is a waste of time, you need to do big heavy lifts for big heavy results, and the shape of the muscle makes itself clear as it grows. I recommend benching with dumbbells as it's much easier on your shoulders.

[Smitty]

Benchpress for size is probably what you need. In general, targetting specific areas of muscle is a waste of time, you need to do big heavy lifts for big heavy results, and the shape of the muscle makes itself clear as it grows. I recommend benching with dumbbells as it's much easier on your shoulders.

You're right.

But I feel I'm already big enough.I want to finish my whole looking fairly good thing, then go for exclusively strength gains.

I think I might have to lose a lil fat on my pecs, and at the same time target the areas I think I need work.

And I've found if I flye with the dumbbell lower, it'll work the lower pec more. Thus what I'm looking for. I never thought about it till I was trying the cables for the first time.

Thanks, Aodhan.

[glockmeister]

There is no such thing as "inner" "outer" and "lower" pecs. Ever see a picture of the muscular system? The pecs are one big muscle, the pec is shaped a lot like a fan, it is not like the back, which has a lower ( spinal erectors) Middle abd outer like the lats and upper consisting of traps.

That being said, everyone's body responds to certain exersizes differently. Some people like myself get most gains from bench while others get very little from bench and get most of their results from cable and dumbell flys.

[Aodhan]

There is no such thing as "inner" "outer" and "lower" pecs. Ever see a picture of the muscular system? The pecs are one big muscle, the pec is shaped a lot like a fan, it is not like the back, which has a lower ( spinal erectors) Middle abd outer like the lats and upper consisting of traps.

That being said, everyone's body responds to certain exersizes differently. Some people like myself get most gains from bench while others get very little from bench and get most of their results from cable and dumbell flys.

From a physiology standpoint you are correct. However, it is a point of reference that many people understand, and it is possible to develop different sections of the muscle through different exercises/grips. That is what I refer to when I talk about developing upper/inner/outer/lower, etc.

Aodhan