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Training Question: How Can I Develop The Lower And Middle Portions Of My Pecs?
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| I am having a problem getting the lower and center of my chest muscles to round out perfectly. I have tried the flat and incline bench in addition to dips. It seems that only the upper portion of my chest benefits from these exercise. Any suggestions?
John
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Answer #1
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Try benching with a narrower grip for awhile. This seems to work the insides of the pecs for me.
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Answer #2
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I have found that the decline press with dumbbells (the straight bar will let you use a lot of weight but can hurt the shoulders in the long run) lifted at the low end of your pec's will build healthy, strong muscle. You can also work the lower end by doing dips, bending forward as you dip, to keep the pressure to the pec instead of the tri's. As far as the middle portion of your pec's, try using a pec deck machine and squeeze at the end of your motion, holding there for 2 seconds. Hope this will help you.
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Answer #3
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For the lower chest, try decline dumbbell flys and some dips. For the inner chest, try using dumbbell flys on a flat bench and make sure you squeeze for 2 whole seconds at the top (this is important).
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