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Tips for building lower chest.

boostinggtir
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InZane Junior member

InZane

Posted
Posted
Funny, Jay has done dips for chest for years.

this is useless information and do you no jay?? i dont think so.

I don't no Jay (or know Jay), but I do have some of his training DVDs as I'm a big fan.

read the study conducted with emg not the quotes mixed into it and you will find your answer.

I read the study, it would have been circa late 90s. So, I worked with biofeedback in the 90s, I used to write computer programs for EMG monitoring and know electrical activation does NOT equate directly with hypertrophy. Why does every human being walking around have a dominant leg that initially responds differently (hypertrophy) than the other when put into a weight training regime, can you answer that? Think a little deeper!

and if you are to ignorant to accept that your possibly wrong then thats upto you.

Hell if there was only one effective way to build muscle (for everyone) walking in the gym would be like watching a group of Monkeys doing all the same movements. Do preacher curls work for you? Have they worked the inner head (for length) or developed the peak? In fact what do your biceps shapes exhibit? Are they long or peaked and more importantly are left and right arms symmetrical? I hope you're getting my (not so subtle) point here.

There's really no need to exhibit a god complex and tout you know it all just so you can justify your existence (personal trainer are we?) then call someone you don't know arrogant...immature.

My point all along is everyone has a different physiology and should experiment over the long term to see what's works for them, that was my advice to boostinggtir. Read the original post again...and slooooowly.

You got the following right:

to best benifit the trainer the chest should be trained at all angles and stimulated to gain growth eg. working to failure, added load etc this will produce the lower peck overhang once the muscle is large enough anf BF % is low enough to not change the shape of the area through fat deposits,

NZPT

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deeepsouth_nz Member

deeepsouth_nz

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Posted

I never bothered with lower pecs just plenty of incline and flat work but something was lacking....admitly I did get gravity doing something but I had one side slightly better developed / bigger than the other. When I started doing decline smiths (not heaps just a few sets with everything else) things evened up and looked better balanced.

I dont give any of my older male clients any lower chest work as they most definately need upper I believe to camaflouge gravity's downward pull not accentuate it....

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musclenz Veteran member

musclenz

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build a big thick chest and gravity will make the "lower peck" hang. lets remember the chest is two muscles, pec major and minor with to primary fuctions pressing and flies to use gym terms. there is no lower pec muscle there for activation of this "myth" muscle does not occur. Use a variety of pressing and flying movements in your routine and the chest will grow and then you will have over hang eg lower pecks!

also remember genetics play a part in muscle shape too :D

NZPT

According to my limited knowledge on anatomy & quick research the Pec Major is in fact divided into two portions. I think this might be where the upper & lower chest terms come into play. The Pec minor is rather irrelevant in the chest building picture as its primary function is to hold down the shoulder & color bone. :

Pec major - 2 heads, (Upper chest - pectoralis major clavicular head,

Lower chest - pectoralis major sternal head)

Each have a different nerve supply, different fibre orientation, can contract and develop independently of each other, are worked differently with different exercises, can be worked together.

"The pectoralis major muscle is located at the front of the thoracic cage. It is a thick, fan-shaped muscle and is divided into three parts that begin at the armpit and cover most of the front of the chest. The upper, or clavicular, part originates from the clavicle . The lower, or sternocostal portion, originates from the sternum (breast bone) and the costal cartilage of the first to sixth ribs. The abdominal portion originates from the external oblique muscle. The three portions unite, covering a wide area and then narrowing to insert into the crest of the greater tubercle of the humerus. The pectoralis major muscle is innervated by the anterior thoracic nerve and supplied by the thoracic artery. This muscle is used when you bring your arms across the chest, raise and lower the arms and to rotate the arms. The clavicular portion will raise the arm, while the sternocostal portion will pull it down. "

Roperts Encl.

Pec minor - small muscle that is difficult to strengthen and if strong and tight pulls the collarbone down & depresses shoulder.

http://ugohumananatomy.blogspot.com/200 ... egion.html

Having said all this though, I still believe that there can be independent stimulation of the upper & lower chest (major) by utilizing different versions of the chest press. You only need to perform decline press to feel the lower portion of the chest working.

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Varven Veteran member

Varven

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Bro I can clearly see a shadow indicating your pec overhangs your upper stomach by nearly an inch (guesstimate).. your too modest :grin:

I personally would have thought by the time anyone is banging out reps on the incline bench at 150 - 160kg and flat db pressing 60kg for several sets their chest would be sufficiently large enough to have an overhang ?

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NZPT Member

NZPT

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Hell if there was only one effective way to build muscle (for everyone) walking in the gym would be like watching a group of Monkeys doing all the same movements. Do preacher curls work for you? Have they worked the inner head (for length) or developed the peak? In fact what do your biceps shapes exhibit? Are they long or peaked and more importantly are left and right arms symmetrical? I hope you're getting my (not so subtle) point here.

agreed, but you initally pionted out what i said was "bullocks", maybe you should take a look at what your doing here (in your own words look alittle deeper) my point was not reffering to the ONLY way to build a lower chest just the anatomy and function, twice i have said variation is the key not train like everyone else (monkeys aparently)

Why does every human being walking around have a dominant leg that initially responds differently (hypertrophy) than the other when put into a weight training regime, can you answer that? Think a little deeper!

no it does not i never said that it did stimulate hypertrophy, all i said was it is an indicater for activation, my point was the study showed limited activation of the sternal head of the pec, (lower pec) in decline movement with greater activation in flat presses.

So, I worked with biofeedback in the 90s, I used to write computer programs for EMG monitoring

good for you, next point...

There's really no need to exhibit a god complex and tout you know it all just so you can justify your existence (personal trainer are we?) then call someone you don't know arrogant...immature.

ok aragant and imature?? mr "bullocks" to my first explination and now "im a EMG programmer" and god complex.. say what you want all i offered was an explination.

no not just a PT, thats a user name... i dont have to justify who i am or what i do, but i do hold a suffecent qualifications to make a clear and educated point.

sorry boostinggtir to spam up your post i have said all i need to on this matter. Listen to IZ hes the man bro :)

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InZane Junior member

InZane

Posted
Posted
Hell if there was only one effective way to build muscle (for everyone) walking in the gym would be like watching a group of Monkeys doing all the same movements. Do preacher curls work for you? Have they worked the inner head (for length) or developed the peak? In fact what do your biceps shapes exhibit? Are they long or peaked and more importantly are left and right arms symmetrical? I hope you're getting my (not so subtle) point here.

agreed, but you initally pionted out what i said was "bullocks", maybe you should take a look at what your doing here (in your own words look alittle deeper) my point was not reffering to the ONLY way to build a lower chest just the anatomy and function, twice i have said variation is the key not train like everyone else (monkeys aparently)

Why does every human being walking around have a dominant leg that initially responds differently (hypertrophy) than the other when put into a weight training regime, can you answer that? Think a little deeper!

no it does not i never said that it did stimulate hypertrophy, all i said was it is an indicater for activation, my point was the study showed limited activation of the sternal head of the pec, (lower pec) in decline movement with greater activation in flat presses.

So, I worked with biofeedback in the 90s, I used to write computer programs for EMG monitoring

good for you, next point...

There's really no need to exhibit a god complex and tout you know it all just so you can justify your existence (personal trainer are we?) then call someone you don't know arrogant...immature.

ok aragant and imature?? mr "bullocks" to my first explination and now "im a EMG programmer" and god complex.. say what you want all i offered was an explination.

no not just a PT, thats a user name... i dont have to justify who i am or what i do, but i do hold a suffecent qualifications to make a clear and educated point.

sorry boostinggtir to spam up your post i have said all i need to on this matter. Listen to IZ hes the man bro :)

Sorry I rattled your chain.

=iZ.

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musclenz Veteran member

musclenz

Posted
Posted
Can I just say how nice it was to read an argument that was actually related to bodybuilding, stayed related to bodybuilding and didn't descend into (much) abuse? Thanks guys. More of this sort of thing. :nod:

I think it amounted to constructive not destructive criticism for a change. :D

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JumpNZ Member

JumpNZ

Posted
Posted
Can I just say how nice it was to read an argument that was actually related to bodybuilding, stayed related to bodybuilding and didn't descend into (much) abuse? Thanks guys. More of this sort of thing. :nod:

I log in quite regularly and would love to contribute to this site more than I actually do. What puts me off though is the constant verbal abuse and childish behavior that is so frequent among many threads, which really does make the site look amateurish.

I did enjoy this thread though, and even looked into NZPT's quoted literature review and proceeded to hunt out the full Barnett article which was a good read.

I would love to chuck up a training log here for feedback and advice but i'm just not convinced this is the place to do it! Bring on more threads like this I say.

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trainharder Member

trainharder

Posted
Posted

this was a great thread lots of different opinions but followed up with lots of facts from various sources.

i want to build a fantastic chest and will experiment to see what works best for me as i realise what works for some doesnt for others.

thanks for the interesting read on this guys.it didnt degenerate into a put down forum like many others have.

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1day Senior member

1day

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Posted
this was a great thread lots of different opinions but followed up with lots of facts from various sources.

i want to build a fantastic chest and will experiment to see what works best for me

:shock: u mean thats not u in ur avatar?? :pfft:

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1day Senior member

1day

Posted
Posted
looks like youve cut yourself shaving your chest and put wads of paper on it to stop bleeding

:pfft: ahahahah ,naa they my tats, lol. (normal pics in my wrkout journal, although i keep gettin new 1s so prob need to be updated, lol)

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