posted a few weeks ago, regarding the fact that i’ve been having really good gains as per every body part… except for the lower pec area. i understand that it could be due to gynowhachamacallit, and/or high bf%.
but putting these aside for a moment, i just realized that i haven’t done any decline work for the chest at all for a while…
could this be an alternative explanation? incidentally, how much decline work is recommended as weighed against flat/incline bench work?
thanks in advance.
[quote]burning ice wrote:
posted a few weeks ago, regarding the fact that i’ve been having really good gains as per every body part… except for the lower pec area. i understand that it could be due to gynowhachamacallit, and/or high bf%.
but putting these aside for a moment, i just realized that i haven’t done any decline work for the chest at all for a while…
could this be an alternative explanation? incidentally, how much decline work is recommended as weighed against flat/incline bench work?
thanks in advance.
[/quote]
1/3 of your chest work? Flat, incline, decline…
Anyway, throw in decline DB bench and some nice deep, weighted dips.
I used to do decline work, made no gains, and once I started to focus on more flat and incline bench exercsises, my lower chest grew like I just recieved implants.
Get some heavy ass flyes and flat bench in there, and a lot of them.
[quote]Fulmen wrote:
I used to do decline work, made no gains, and once I started to focus on more flat and incline bench exercsises, my lower chest grew like I just recieved implants.
Get some heavy ass flyes and flat bench in there, and a lot of them.[/quote]
Flyes? Regular flat BB and DB bench are proven as a more effective chest builder.
DB flyes more specifically. Tell me why all the big names do heavy DB flyes, yet those with 30" chests call flyes a horrible exercise. It’s because they work great for gaining mass.
If I can make a minor hijack,
Weighted dips, Wide grip dips, and dips in general; do they work the chest more then the arms?
Ive always been doing dips on my tricep/shoulder/back days because I feel the tension most in my upper shoulders and triceps. I never really felt the dips work my chest. My chest gets tight, but no “pump”.
Am I right or wrong in my thinking?
The chest is the synergist in Dips. The main targeted body part is the triceps*. I would recommend dips for tricep day; that is if Chest and Tri’s are on a seperate day.
Note* If you lean forward in dips, it will hit the chest more.
[quote]Fulmen wrote:
DB flyes more specifically. Tell me why all the big names do heavy DB flyes, yet those with 30" chests call flyes a horrible exercise. It’s because they work great for gaining mass.[/quote]
The big names? Pfft.
I have a 45’’ chest and I have never done flyes in my life. Oh yeah, I’m 5’8 170, too.
There aren’t many great feelings like a DB decline fly that stretches your chest beyond it’s limits. You don’t know what you’re missing.
I didn’t mean to make it sound like a personal attack (sorry). Flyes are time tested and a great exercise for gaining mass on the lower chest.
Unemployed people shouldn’t be allowed to decline work. 
[quote]Wreckless wrote:
Unemployed people shouldn’t be allowed to decline work. ;-)[/quote]
lol how’d u know? 
thanks to everyone for their input. i asked this because its like my upper chest, arms, shoulders, and everything else has developed a LOT since i started lifting seriously. but the lower pec region remains, for the lack of a better word, mushy. seems like i can’t get any tightness/pump or anything down there. just happened to mention decline work coz i’ve been ignoring those, and wanted your opinions before adding em.
saw this decline cable fly exercise that looks like it might help.
thanx all.
I would pick weighted wide grip dips over declines. Just my preference. Flyes can be great for mass, no doubt they put the stress right on the pec where you want it. If you have overpowering shoulders or tri’s, it is a great way to take them out of the equtaion and focus on chest.
[quote]ocn2000 wrote:
I would pick weighted wide grip dips over declines. Just my preference. Flyes can be great for mass, no doubt they put the stress right on the pec where you want it. If you have overpowering shoulders or tri’s, it is a great way to take them out of the equtaion and focus on chest. [/quote]
weighted wide grip dips? i know dips, whats a grip dip?
and yea man, my arms and shoulders have progressed really fast, but my chest is lagging.