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Old 01-22-2009, 06:51 PM   #1
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How to target lower pectorals

So my gym has no decline bench.

What excercises are there that help target and define the lower pectorals?

Thanks
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Old 01-22-2009, 08:38 PM   #2
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decline bench press/db press/db flies.
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Old 01-22-2009, 09:12 PM   #3
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i have no decline bench...what other options do i have ?
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Old 01-23-2009, 09:53 AM   #4
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dips... if they get too easy then add weights
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Old 01-23-2009, 11:24 AM   #5
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does your gym have anything that looks like this?

you can do decline cable flies with it. and if they have a machine like that but with the cables more like 4 feet apart you can set a 90* bench infront of it and maybe get some cable decline presses too

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Old 01-23-2009, 04:35 PM   #6
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decline bench press/db press/db flies.
+1 this is the best way..

if you dont have a decline bench then you pretty much stuck with dips just learn forward more
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Old 01-23-2009, 04:48 PM   #7
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Incline pushups would work.
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Old 01-23-2009, 09:16 PM   #8
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bench press, you should feel it in your whole pectoral, unless your are doing it wrong
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Old 01-23-2009, 09:22 PM   #9
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i dont know the name of this, but ill describe it for you.

while standing up, hold 2 dumbbells to your side with your palm facing forward gripping the dumbbell. Now lift both dumbbells at the same time to chin level, and slowly return.
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Old 01-23-2009, 11:07 PM   #10
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Originally Posted by hi-revs View Post
i dont know the name of this, but ill describe it for you.

while standing up, hold 2 dumbbells to your side with your palm facing forward gripping the dumbbell. Now lift both dumbbells at the same time to chin level, and slowly return.
aint that shoulders and traps??
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 01-24-2009, 12:22 AM   #11
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i dont know the name of this, but ill describe it for you.

while standing up, hold 2 dumbbells to your side with your palm facing forward gripping the dumbbell. Now lift both dumbbells at the same time to chin level, and slowly return.
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Old 01-24-2009, 12:29 AM   #12
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Lawl... Dips or do pushups on a bench.... Its a little easy but if you do it at the end of your chest workout it should be ok.

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Old 01-24-2009, 12:34 AM   #13
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dips, dips, dips. If you're not doing dips yet, either start doing them or just give up on weight training, because you have it all wrong.
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Old 01-24-2009, 10:34 PM   #14
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dips, dips, dips. If you're not doing dips yet, either start doing them or just give up on weight training, because you have it all wrong.
i do weighted dips ...but doesnt feel as good as decline bench
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Old 01-24-2009, 11:01 PM   #15
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starting position on the left is right, but you dont bend at the elbow. lift straight up.
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Old 01-24-2009, 11:32 PM   #16
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Quote:
Originally Posted by hi-revs View Post
i dont know the name of this, but ill describe it for you.

while standing up, hold 2 dumbbells to your side with your palm facing forward gripping the dumbbell. Now lift both dumbbells at the same time to chin level, and slowly return.
This ^^
Works perfectly for hitting the pectoralis minor. Don't quote me on it but I believe its called reverse grip front dumbbell raises.


* Grasp the dumbbells using an underhand grip with palms facing upward
* Let arms hang straight down at the sides, holding the dumbbells.
* Keeping elbows slightly bent throughout the entire movement, raise the left dumbbell from upper thigh level to eye level, and slowly lower dumbbell to starting position
* Repeat the movement with the right dumbbell


Also try exercise ball pushups
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Old 01-25-2009, 09:33 PM   #17
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i do weighted dips ...but doesnt feel as good as decline bench
You're probably doing them wrong then. Dips should kill you after doing them, more than any other chest exercise.
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Old 01-30-2009, 09:47 PM   #18
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What kind of gym doesn't have a decline bench?
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Old 01-30-2009, 10:35 PM   #19
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What kind of gym doesn't have a decline bench?
you can set up on the squat rack if they dont ?
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 01-30-2009, 11:16 PM   #20
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Quote:
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What kind of gym doesn't have a decline bench?
a ghetto one lol.... its a municipal one. city of coquitlam
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you can set up on the squat rack if they dont ?
their benches are only flat bench or incline ...no way to adjust them into decline position
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You're probably doing them wrong then. Dips should kill you after doing them, more than any other chest exercise.
lean slightly foward and dip down low yes ?
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Old 01-30-2009, 11:27 PM   #21
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i know i am not capable of doing dips....

but i tried this excercise and it really worked my lower pecs...

Get a double-cable machine and set it to elbow height
Position yourself facing away from the machine
Start position with the handle by your sides
Lift forward your arms with your palms/fingers facing upwards
Finish position with your arms ats shoulder height.

It actually feels better standing on a bosu ball for better stability control.
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Old 01-30-2009, 11:30 PM   #22
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whoops....didn't see Hi-Rev's post which stated with RRXtar's picture...

But what they posted,
x2 for my vote...which is the same thing that i said now that i think of it.
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Old 01-31-2009, 12:32 AM   #23
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^It seems like you're doing a lot of your training on the bosu ball.

You're scary.
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Old 01-31-2009, 12:43 PM   #24
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i usually just do jumping jacks till I pass out
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 01-31-2009, 05:21 PM   #25
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^^ you can modify that exercise that i posted above by holding a barbell infront of you palms gripping facing forward, and do the same lifting motion as above to target other smaller muscles for stabilization.
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