packin_heat

I need some advive on how to get my lower chest to get formed and shaped. does anyone have some suggestions or exercises?

thanks in advance

Majesticpower

You cannot shape your chest through excercise.

Its already genetically decided what shape your muscle will take on.

Also to clear confusion, your pectoral is not broken up into upper middle and lower as you may believe it to be. Your pectoral muscle is one whole muscle.

You can help shape the appearance of your chest by lowering your bodyfat and increasing the mass in your chest(pectoral).

Its all through excercise and diet. Nail it.

MP.

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packin_heat

oh aright. thanks for the help

winger

Dips and declines. Although MP is correct.

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BIG-UNC

dips dips dips dips

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Majesticpower

It aint just all about the dips.

People overlook decline dumbell because they are awkward to do, however they are an awesome excerise.

MP.

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Dudex

I thought (and am probably wrong) that the chest consisted of pectoralis major and minor, the major being the larger and connected to the scapula (collar bone) and the sternum (chest) and running across to the humerus (arm). The minor runs from ribs 3, 4 and 5 to the scapula. If developed you can see the minor, looks like a small ridge arcing off of the major just below the nipple.

Personally declines seemed to work the minor more, and I could see the muscle, looked a little bit weird (lol).

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Majesticpower

Indeed but from a begineer point of view i thought id keep it simple.

Simply, you CANNOT isolate any one part of your chest. As far as your minors go, they are exactly that, minor and you will not be able to specifically bring them into isolation work.

Reason for advising the decline work is because they bring into play your anterior delts more then any other benching excercise(other then dceline barbell) and this helps towards benching and pushing excercises in general.

IMO the biggest part of the chest that you can bring up, would be the up region which is the clavicular head. Through dumbell incline presses this part of your chest comes into play more then using any other incline work.

But as my orginal point was, your chest is not broken into a Upper Middle and Lower and many believe. There is no 3 way split. The minors are irrelevant in the big scheme of developing your chest.

MP.

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Dudex

Sorry MP wasnt attacking your advice or anything, I agree that you cant seperate lower, middle and upper. Also agree genetics are a big factor, was just saying about major and minor. :love:

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Majesticpower

Not at all mate. These forums are here to raise questions and learn from eachother.

Only ive answered that question 100 times acorss boards and it gets repetitive, so i try and keep it simple for beginners and just prefer they concnetrate on getting excercise form and execution right before they worry about the science..

Dnt worry i didnt think you were attacking my advice in anycase, sorry if it came across as agressive! lol:love: too.

MP.

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crazycacti

this thread has summed it up perfectly - nice one majesticpower ;)

a muscle can only do 3 things....

get bigger
get smaller
stay the same size

shape is already determined - you cannot 'shape' a muscle

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Magic Torch

Fookin love ya man, so many times i've seen replies to simple questions with 45 lines of science banter to tell someone to eat more or squat more to build legs.

I personally dont want to know that someone has a masters in biology - fair play but please does the average Joe understand or care? I like it simple, to the point and helpful.

If someone asks a detailed question then fair play go for the text book response, but on where it is required.

Majestic reps due bro.....please post some more I like your style.

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Majesticpower

Thanks alot guys, its nice to see people like yourselfs on boards like these.

Its all too easy to impress and confuse with science jargon. One thing science cannot account for anyway, is how me and you will react to a certain dose of training.

I'll be happy to stick around aslong as no one has a problem with that.. And if anyone does.. Tough.. ;)

MP.

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Peg

MP,
I too like what you have to say.

Decline dumbell:
How is that done exactly? Is there a link to correct technique and form?

For a beginner what weight to you recommend to use and how many reps?

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Majesticpower

Thanks peggy..(can i call you peggy? lol)

To be honest mate just use your imagination if you havent the facilities. Aslong as you dont attach a rope to the end of a bench and suspend it from the celing or anything like that.

I often get a dumbell bench and just hook the end of it onto the smith machine bar so u can adjust the height u need.

Though my gym let me do pretty much what i want, so i dont know how your gym owner would feel about that.

Other then that you could try and perform them on a decline barbell bench ofcourse.

Thats why many dont do decline dumbells because of the awkwardness, but as far as muscle fibre breakdown goes (if you believe in science*) they are one of the best chest excercises you can do, and you will know it from the Doms(however NOTE: DOMS is not an indication of how well you have necessarily trained).

DOMS - Delayed Onset Muscle Soreness (For those who dont know what DOMS stands for ofcourse)

* Just to note, im not someone who specifically take what science says as gospel. So when i advise soemthing i do so knowing its not only worked for me but many other of my guinea pigs (lol).

I know many people do take science as the gospel truth, and i havent a big problem with that, however i do have a problem with people who dont think outside the box (science box that is) and will exclude the opinion of others if science does not back up their claims.

Ive always said not any one piece of advice is set in stone, science is still about individuals, what works for 1,000 individuals wont always work for you, and vice versa.

Sorry for the waffling but just wanted to get that off my chest..

Still, i look forward to sharing and learning knowledge from you all.

''The person who thinks they know it all, knows nothing.''

MP.

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