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  • Posted On: 01-06-18, 1:13 pm (EST) #1

    Building the chest

    January 6, 2018, 1:13 pm

    Is there a way to target the outer lower portion of the chest? ie the nipple area? 

  • Posted On: 01-06-18, 3:10 pm (EST) #2

    Building the chest

    January 6, 2018, 3:10 pm

    I would use decline dumbbell and make sure when you come up you bring the DB and squeeze your chest to make sure you hit the inside lower portion of your pec. Don't forget about inclines too! They help with the top part of your pec. My wife has done those for a good while and it helps pushes the top part the boob out which she has been aiming for adding a little more physique to her form.

  • Posted On: 01-06-18, 9:29 pm (EST) #3

    Building the chest

    January 6, 2018, 9:29 pm

    I do all the traditional...incline, decline and flat...cables, machines, dumb bells...just cant seem to get that spot goiing

  • Posted On: 01-06-18, 10:41 pm (EST) #4

    Building the chest

    January 6, 2018, 10:41 pm
    Posted by: jeversmma

    I do all the traditional...incline, decline and flat...cables, machines, dumb bells...just cant seem to get that spot goiing

    Why are you concerned with this area of your chest? On most people, it has more muscle fibers than the rest of the chest. If it is because you want more definition there, then that is a diet and body fat loss equation not a muscle building one per se. It is important to focus on the upper and middle portions of the chest as well because these are the most lacking on the majority of people. Having too defined a lower chest makes the chest look droopy and like a water drop - thick on the bottom, thin on top.

     

    If it is a body fat issue, then it will take some time until the fat is burned away. Training the chest the way you are currently will help build a solid foundation that will be easier to see once the body fat has gone.

     

    If it is a shape issue, unfortunately your genetics determine the size, shape, and insertion points of the pecs. There is not much you can do to change them other than just develop what you already have.

     

     

    John

  • Posted On: 01-06-18, 10:44 pm (EST) #5

    Building the chest

    January 6, 2018, 10:44 pm

    its not just a body fat issue...the rest of my chest is solid, i just cant seem to get muscle growth out there...

  • Posted On: 01-07-18, 12:09 pm (EST) #6

    Building the chest

    January 7, 2018, 12:09 pm
    Posted by: jeversmma

    its not just a body fat issue...the rest of my chest is solid, i just cant seem to get muscle growth out there...

    it might just be your muscle insertion points, my left chest muscle looks less developed in the lower/inner area because it inserts differently than the right one

     

    but lower can be targeted more with decline press, high to low flys and I think dips.

  • Posted On: 01-09-18, 11:56 am (EST) #7

    Building the chest

    January 9, 2018, 11:56 am

    Yea, i dont think its muscle insertion point...even when i work and get sore, its NEVER in that area...ive seen dips in a more upright position as being something, and when i do anything decline, i get results on the bottom of my chest, but not on the outside portion

  • Posted On: 01-09-18, 10:05 pm (EST) #8

    Building the chest

    January 9, 2018, 10:05 pm
    Posted by: jeversmma

    Yea, i dont think its muscle insertion point...even when i work and get sore, its NEVER in that area...ive seen dips in a more upright position as being something, and when i do anything decline, i get results on the bottom of my chest, but not on the outside portion

    The previous post is correct - decline benching is the only movement that specifically outs added focus on the area of the chest in question. Just because that exact area doesn't always get sore does not mean it has not been worked. The micro-tears that occur that lead to muscle growth don't always produce and form of soreness.

     

    The outer portion of the chest is affected by tendon insertion points. The higher on the Humerus the pec tendon inserts, the less of the lower outer portion of the pec that is actuated during pressing. The lower the pec tendon inserts into the humerus, the more of the lower outer portion of the chest gets activated when pressing.

     

    For dips, you need to lean forward to put more emphasis on the chest. Doing dips in a more upright position puts the primary focus on the triceps not the chest.

     

    At the end of the day, training the chest sufficiently from all angles and specifically focusing on the center (via flyes), the upper chest (inclines, reverse grip bench press), and the overall chest (flat benching) will build the entire muscle including the area you are concerned with. The total size and shape your pecs will have is pre-determined by genetics and can not be changed unless you are vain enough to go under the knife and get pec implants :-)

     

     

    John

  • Posted On: 01-09-18, 10:30 pm (EST) #9

    Building the chest

    January 9, 2018, 10:30 pm

    according to jeff cavalier, being more uprigt for dips causes that lower part to be hit more...

  • Posted On: 01-09-18, 10:37 pm (EST) #10

    Building the chest

    January 9, 2018, 10:37 pm
    Posted by: jeversmma

    according to jeff cavalier, being more uprigt for dips causes that lower part to be hit more...

    Well... it's possible to engage a tiny bit more of lower pec.. but the main mover is still triceps. 💪 

  • Posted On: 01-09-18, 10:44 pm (EST) #11

    Building the chest

    January 9, 2018, 10:44 pm

    his whole argumentt for that portion is that by doing it upright and pausing, it causes a stretch/tear of the muscl

  • Posted On: 01-09-18, 10:49 pm (EST) #12

    Building the chest

    January 9, 2018, 10:49 pm

    his whole argumentt for that portion is that by doing it upright and pausing, it causes a stretch/tear of the muscl

  • Posted On: 01-09-18, 10:56 pm (EST) #13

    Building the chest

    January 9, 2018, 10:56 pm

    postingt a picture so you can see where im talking about...theres a decent amount of fat lol...BUT the composition where my thumb is vs the an inch over is massively different

  • Posted On: 01-10-18, 5:37 am (EST) #14

    Building the chest

    January 10, 2018, 5:37 am
    Posted by: jeversmma

    postingt a picture so you can see where im talking about...theres a decent amount of fat lol...BUT the composition where my thumb is vs the an inch over is massively different

    I would suggest dropping some body fat first to see what you're really working with. It might actually be more shapely than you think.. you just can't see it yet 😊 

  • Posted On: 01-10-18, 7:58 am (EST) #15

    Building the chest

    January 10, 2018, 7:58 am
    Posted by: Scott_Herman

    I would suggest dropping some body fat first to see what you're really working with. It might actually be more shapely than you think.. you just can't see it yet 😊 

    I agree with Scott. You need to drop body fat so you can get a better feel for the exact muscular shape of your pecs. Sometimes the areas you think need more development are skewed when you have too much body fat over the muscle. Everyone is somewhat unique on where the body deposits fat and how it deposits it.

     

    John

  • Posted On: 01-10-18, 9:06 am (EST) #16

    Building the chest

    January 10, 2018, 9:06 am

    No doubt on the body fat...but even when i was in good shape, it always seemed to be a trouble spot.

  • Posted On: 01-10-18, 9:50 pm (EST) #17

    Building the chest

    January 10, 2018, 9:50 pm
    Posted by: jeversmma

    No doubt on the body fat...but even when i was in good shape, it always seemed to be a trouble spot.

    Well.. either way it would pay to drop some fat because you'll have an easier time building muscle, not just on your chest but overall, at a lower bodyfat percentage. And as has already been mentioned, the best exercises for targeting that area would be chest dips (leaning forward), decline dumbbell press and high-to-low cable flys. You might also need to work a bit more on mind muscle connection with that lower portion.

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