Targeting the lower outer pectorals

[240 is Back]

What works for you?

[ozman]

The good old Bullworker
 
Sitting down, pushing down with palms facing floor

[njflex]

dips chin to chest rock foward slightly go,,,db flyes all versions inc/flat/decl...

[Henda]

Db fly with arms kept as straight as possible and going as low as can plus a pause in stretched position

[LMV]

dinner and a movie

[Coach is Back!]

What works for you?

I do it at the same time I target lower biceps.

[Big Chiro Flex]

I do it at the same time I target lower biceps.

X2, same for the middle row of my 6 pack.

[cswol]

I like to get on the free motion cable for back stand up and mimicking a decline press and then mimmick a decline dip movement works well targets that area

[Coach is Back!]

X2, same for the middle row of my 6 pack.

You have a 6 pack? I was never able to get a six pack, I must not have targeted the other two, I only have a four pack.

[Big Chiro Flex]

You have a 6 pack? I was never able to get a six pack, I must not have targeted the other two, I only have a four pack.

Well you just need to find a machine that properly targets the bottom 2 abs, and ONLY those 2.

The secrets to weak points is machine work, lots of machine work.....and possibly more cross-fit. But I'm preaching to the choir here, you know this already.

[ukjeff]

I do it at the same time I target lower biceps.

I like to concentrate on the inner section of the bicep whist keeping the upper and lower totally out of the equation.

[Big Chiro Flex]

I like to concentrate on the inner section of the bicep whist keeping the upper and lower totally out of the equation.

Yes you must train your biceps according to a quadrant system.

[jpm101]

As njflex suggest dips.

If having a "V" bar (though not required), so much the better because you want a slightly wider grip than on regular dip bars.  Try keeping the chin on the upper chest and the knees drawn up (it sets up the body for a different angle/position/weight shift when doing dips). May not think any of this can make a difference, but try it and see for yourself. Don't need a lot of extra weight, just bwt works well for a lot of guys.

The "V" bar can be a very effective tool, allowing different grips (knuckles out/forward/inward) for new affects on the whole chest, delts & triceps. Decline's are akin to dips, though dip may be a better first choice.  Good Luck.

[Coach is Back!]

Yes you must train your biceps according to a quadrant system.

I thought the quadrant system only targeted the fourth muscle of the quad, no?

[njflex]

ok lets stop the bulshit,someone migh take this serious.

the chest grows as a whole ffs,the genetic shape is given, all you can do is grow it and then be as lean as pissoble, chest is a muscle that looks very best when lean, nothing like when its covered in bloof

this too...

[240 is Back]

great advice.  thanks getbig.  I do a lot of incline presses... I read years ago that cormier/flex sore by a 3:1 incline:flat ratio.

I rarely do decline anything, and avoid flat pressing.  There IS a difference.  the top of the chest is fairly thick and rounded, and it just drops off... didn't use to do that... i abandoned the flat bench press when i hurt RC joint a few years back.  I did 5 sets of decline DB presses yesterady, definitely feel it today.

[Henda]

great advice.  thanks getbig.  I do a lot of incline presses... I read years ago that cormier/flex sore by a 3:1 incline:flat ratio.

I rarely do decline anything, and avoid flat pressing. There IS a difference.  the top of the chest is fairly thick and rounded, and it just drops off... didn't use to do that... i abandoned the flat bench press when i hurt RC joint a few years back.  I did 5 sets of decline DB presses yesterady, definitely feel it today.

i agree i did the opposite and always did flat work and have the shittiest upper chest ever.
I know science says otherwise but

[240 is Back]

i agree i did the opposite and always did flat work and have the shittiest upper chest ever.
I know science says otherwise but

i read years ago about the dangers of only using flat bench, so I kept it mostly incline.  My lower pecs are seriously deficient over the last 2 years.  I can tell a big difference today already... lower pecs are solid and sore... haven't targeted them with declines in 2 years.  Hopefully that'll fix it.  It's that OUTER lower pecs that I'm scratching my head on.

[orion]

Well you just need to find a machine that properly targets the bottom 2 abs, and ONLY those 2.

 

Basille's got one in the pipeline, just waiting for the patent.

[Z Father]

I grab the bottom of the pad on the pec-deck...palms facing up. And keep the pads close to your body, don't swing out wide.

Killer

[DroppingPlates]

"the lower outer pectorals"
 
Bro-anatomy of peace 

[Oly15]

i see the ppl here havent got the first idea about this:

you take decline bench.

then if you can handle lets say 60lbs for 1 rep on flies, you take a 150lbs dumbell in each hand.have some spotters,this is very important!!very!


now you bring the dumbelss up into starting position, above the chest.

now your buddies help you to down the dumbells in fly position to 45% roughly.

then they just let loose.

this youll will have very sore pecs very soon

basicaly this is just negative part of movement on flies, but with so much weight that you cant handle it.

superset this with benchpress to the teeth

Once again youre at it again you pussy. Your very first line was degrading everyone that put in a suggestion because you think your way is the only way

Do us a favor and shut the fuck up drug addict. Your way may work but so do all the other guys methods and frankly yours is a bunch of babble and extra nonsense overcomplicating things unecessarily.

[Kwon_2]

Once again youre at it again you pussy. Your very first line was degrading everyone that put in a suggestion because you think your way is the only way

Do us a favor and shut the fuck up drug addict. Your way may work but so do all the other guys methods and frankly yours is a bunch of babble and extra nonsense overcomplicating things unecessarily.

LOL what

Galenischko is merely giving some tips and advice.

You don't have to do it his way if you don't want to.

It's not a must.

Settle down Stella

[Big Chiro Flex]

Once again youre at it again you pussy. Your very first line was degrading everyone that put in a suggestion because you think your way is the only way

Do us a favor and shut the fuck up drug addict. Your way may work but so do all the other guys methods and frankly yours is a bunch of babble and extra nonsense overcomplicating things unecessarily.