Lower Pecs and obliques

[cutup]

I need to discover some type of excersize that will hit my lower pecs HARD! The top is pretty solid muscle, but towards the bottom they dont have the form I am wanting and need to fill out...I am cutting right now too, so as I lose fat that will get rid of a bit of the "mush". I am also wanting to do the same for my obliques.

Mostly I want to have a workout that will be very well rounded to forming shapely pecs and especially hit the weak spot for me in that muscle group which is the lower pecs.

Thanks!

[ZEEBS]

i am gonna try to put some serious remarks in this one...first off...stick to the basics..
decline flys and decline press will form your lower pecs...lower the wait just a tad and
really focus on the squeeze...ur obliques...a side ab maching will work...if that isnt
avaliable then get on the floor and do it the ol fashion way...one leg up and cross crunch

[Hard Gainer]

There was a study done of all the different degrees on bench pressing and the work that the muscles do. Decline press works something like 88% of your entire pecs. Flat bench works something like 73%. Incline press was the best exercise for upper chest. Wide grip flat bench was the best exercise for building the lower pecs.

[ZEEBS]

i did not know that

[cutup]

I need an F-ing spotter...right now I am working out on my own at 5:30 am (no one wants to get up that early!) so it has almost completely ruled out ANY barbell benching. I am mostly doing DB bench and fly...I will just keep working that way and start looking for a spotter...maybe another person at the gym in the same situation I am in.

Is there a way to do pushups to target the lower pecs...I have tried that and it seems that if I put my hands below my pecs it tends to work the lower portion pretty hard.

[Janus]

Originally Posted by Hard Gainer

There was a study done of all the different degrees on bench pressing and the work that the muscles do. Decline press works something like 88% of your entire pecs. Flat bench works something like 73%. Incline press was the best exercise for upper chest. Wide grip flat bench was the best exercise for building the lower pecs.

sweet info

[Hard Gainer]

Originally Posted by cutup

Is there a way to do pushups to target the lower pecs...I have tried that and it seems that if I put my hands below my pecs it tends to work the lower portion pretty hard.

I'm guessing on the pushup part, but the other stuff is fact. I would say do wide arm pushups ? If wide grip flat bench is best, it'd kinda make sense but like I said this one is a coin toss

[hanuri]

[quote=cutup]I need an F-ing spotter...right now I am working out on my own at 5:30 am (no one wants to get up that early!) so it has almost completely ruled out ANY barbell benching. I am mostly doing DB bench and fly...I will just keep working that way and start looking for a spotter...maybe another person at the gym in the same situation I am in.

No news to me bro.. Being in similiar situation for years! It´s not all that bad though since u really have to know your limits and not to get used for somebody´s help. It´s really all in the head; do I want to do and how much I want to do... If u happen to train in any real gym( I train at work, should see the "gym") then use some machine instead or keep using the dumbbels.
Building a big chest benches are not the essential movement( vs squats/ legs..). To some it works while others get nothing out of it. Also the possible big injury is very much present wíth bb benches.
While things might not be at optimium level u better use your energy to making it best possible things can be , not to worry too much how it could be.... Hope u´ll find someone though , it´s a matter of safety too( having two trainers instead of just u in the gym...). The best for you. :rockon

[Hard Gainer]

Forgot to add, if you wanna focus on a problem area (lower pecs) do that exercise at the beginning of your workout. Get the most out of that exercise when you are fresh rather than fatigued already.

[cutup]

Well, for the pecs I have started doing wide "grip" push ups. I have been doing wide grip decline bench press for a while with no real results, I think I just was not pushing enough weight...need a spotter, to really push it as hard as I would like. I have heard/seen enough barbell accidents, dont want to be a victim. I guess it is just a wierd phobia I have.

So back to the wide"grip" pushups, I think they are really working well. I can feel it burn in the lower pec area and soreness the following day. Going to keep working these into my chest days and will be doing them first thing in my routine...thanks for that tip Hard Gainer!

Really appreciate all the input and advice you all have. Take care!