How do I work out the bottom portion of my PECKS?

[UberDave]

I've got the close part to the shoulder down alright, but i really need the bottom of the peck to start forming more. Any help?

Keep in mind i'm skinny and need it to take more form.


edit: I do machine flys and free weight flys, and also benching for pecks.

 

[nightowl]

You need to add in incline and decline bench to get a better overall chest workout. Incline is going to help give the cut line at the bottom of the pecs.

 

[Nutdotnet]

You probably don't need to add-in declines. I would stick with Flat Bench and inclines. If it was me I would add some dips just because I think it is a great chest workout.

Remember, genetics play a huge role in how your muscles will "take" form, you cannot shape the lower portion of the chest by itself since your chest muscle contracts as a whole. You can add size to the lower portion of your chest but your whole chest will be growing as well.

Good luck!

 

[FrontlineWarrior]

dude why would you want to get boobs?

 

[Nutdotnet]

Originally posted by: FrontlineWarrior
dude why would you want to get boobs?

What are you talking about? Boobs are not the same as a muscular chest.

 

[Dragnov]

lol, reaminds me of the sattelite tv commerical where that dude is shaking his pecks at that girl on the bike. WOW! HAHAHA.

 

[FrontlineWarrior]

if you work out the bottom part of your pecks then you're gonna get a bulge and look like you got man boobs.

 

[kherman]

Ahhh, number one mistake of new body builders. ASsuming you're new at this because someone experienced already know this:

Do not do target exercises unless you've been training for several years.

I forget the term, been a while. Do exercises that do the whole body:

You should do about 11 exercises that are full body. No targetting.

Needless to say, you should let muscles recooperate for 2-3 days.
I used to do a 6 day routine
1- upper body
2 - lower body
3 - cardio
4 = 1
5 = 2
6 = 3
7 - day off

I might be wrong, but if you two arm curls properly, it exercises the lower peck.

After atleast 2 years (3+ years more likely), you can start doing taget exercises, to refine the form.


Then again, I truely have no idea:
I have no idea what you current build is or what your target is. Let us know.

Consider the following book to start:
Insider's Tell-All Handbook on Weight-Training Technique - The Illustrated Step-by-Step Guide to Perfecting Your Exercise Form for Injury-Free Maximum Gains
It is THE starter book for weight training.

Then move onto the book by the same author called Brawn.

 

[Zebo]

Originally posted by: kherman
Ahhh, number one mistake of new body builders. ASsuming you're new at this because someone experienced already know this:

Do not do target exercises unless you've been training for several years.

I forget the term, been a while. Do exercises that do the whole body:

You should do about 11 exercises that are full body. No targetting.

Needless to say, you should let muscles recooperate for 2-3 days.
I used to do a 6 day routine
1- upper body
2 - lower body
3 - cardio
4 = 1
5 = 2
6 = 3
7 - day off

I might be wrong, but if you two arm curls properly, it exercises the lower peck.

After atleast 2 years (3+ years more likely), you can start doing taget exercises, to refine the form.


Then again, I truely have no idea:
I have no idea what you current build is or what your target is. Let us know.

Consider the following book to start:
Insider's Tell-All Handbook on Weight-Training Technique - The Illustrated Step-by-Step Guide to Perfecting Your Exercise Form for Injury-Free Maximum Gains
It is THE starter book for weight training.

Then move onto the book by the same author called Brawn.

What he said but I'd limit it to 6-7 instead of 13 the first two years. And run every day.

Power Cleans
Squats
Bench Press
Shoulder press
Pull Ups (wide and narrow grip)
Bicept barbell curles
Situps

Then after your built (2years) and tendons and ligaments are all stong you stand back look in the mirror and decide what needs targeting. Not only is this safer becasue it won't focus too much strain on the smaller muscles but still works them, it's a shorter workout.

 

[AU Tiger]

If you develop the pecks just make sure you keep up the workout or else you will have boobs.

 

[Amused]

Originally posted by: AU Tiger
If you develop the pecks just make sure you keep up the workout or else you will have boobs.

Not true. If you decide to slow or stop weight training, you must replace it with at least 45 miniutes of cardio training, and light weight/high rep training. If you doubt this, look at how Arnold Schwarzenegger signifigantly decreased his size over the years and has not developed any flab.

 

[madthumbs]

I'm surprised no one mentioned the importance of muscle balance. That is balancing the muscles with their antagonist muscles. If you're targeting your chest you'll most likely end up with bowed shoulders. Many ailments are caused by poor muscle balance including charlie horses, bowed shoulders, miscellaneous back problems, etc. Not sure, but I think dips would be good for the lower portion of the pectorals.

 

[CPA]

Keep in mind, muscle growth is genetic. You may have good upper pecks but you may never have good lower pecks.

 

[Hayabusa Rider]

Huge pectoral muscles...

For 10 trivia points, who said that?