Alright, my chest is pretty well developed except for the lower outside corners. If I could just fill that out a bit, my chest would have a MUCH nicer shape. Does anyone know what chest exercise(s) hits that area specifically?

weighted dips.

Okay cool, my weighted dip belt is in the mail on its way, I intended to start those as soon as it arrives.

Anything else?

my personal belief is that you dont even need to bench press. my chest routine has 5 sets of weighted dips, 4 sets each of incline dumbbell presses and flyes, 3 sets of cable flyes, 2 burnout sets of nautilus pec dec. honestly my chest is FRIED after my routine, i train it once a week. this has been basically my routine for about 3 months, and i've got to tell you, my pecs have improved greatly. my girlfreind is even surprised (pleasently) with my chest growth. those are the only exercises you need in my humble opinion.

start focusing on using the heaviest wieght possible with perfect form, pay your dues - you will be rewarded for your efforts.

I've heard so much about dips, I'd like to try them. Problem is... I work out at home and my set-up doesn't include the equipment and I not gonna go out and buy a dip contraption. Is there something "around" the house that I could use. You know, like a couple of chairs or something? Would it be easy enough to make one with threaded pipe and elbows?

you know i bet if someone had some experience with pipes like you've mentioned, it would be relatively simple to make a dip setup. just make sure it has a good, solid base and can support your wieght and more from a weight belt. thats a darn good idea dude. if someone tries this, post it up!

I'll look into it some more and see if it's feasible. I have nothing to do this weekend anyway.

you know i bet if someone had some experience with pipes like you've mentioned, it would be relatively simple to make a dip setup. just make sure it has a good, solid base and can support your wieght and more from a weight belt. thats a darn good idea dude. if someone tries this, post it up!

Bench press with a donward incline

I'll look into it some more and see if it's feasible. I have nothing to do this weekend anyway.
Me and my dad are making one in the backyard this weekend and also making a thing so I can do pullups on...

I'll take some pics of the process, post them up.

My two cents worth:

When doing your dips, make sure to keep your chin down. This puts the stress on your pecs (as opposed to keeping your head up, which actually brings your triceps more into play.)

Decline presses are good, as someone mentioned before. These get the lower pecs. A wide-grip on the bar works the outside.

I agree, wide grip decline presses are ace for building up lower outside pecs. I like to throw in some decline flys as well, although best to try these when u have a training partner with u, as getting into the decline position with heavy dumbells is pretty hard going, never mind sitting back up again !!

I have never thought of weighted dips though, will add some to my chest workout tonight !!! ;)

Me and my dad are making one in the backyard this weekend and also making a thing so I can do pullups on...

I'll take some pics of the process, post them up.

Let me know how this goes and how much you spend on it. Awhile back I was going to make one out of black iron threaded pipe. It was going to have a Pull up bar and dip bars. I went to the hardware store and had it all laid out on the floor. By the time I got down it was cheaper to go to Dick's Sporting goods and buy one, which I still haven't done. I may this weekend though. Just got some extra cash.

Karatetricker - I have the same problem with me chest. So I'm going to start hitting the dips hard once I get my dip station. I don't have anywhere I can do decline presses.

I don't have anywhere I can do decline presses.

we dont have a decline bench press at our gym at the moment, so i do decline flys and this is how i do them.

1) Take the bench u use on the smith machine press and find a clear wall in the gym.

2) Get a step aerobics step and 4 of those plastic sqaure things they use to raise the steps up to a higher position. Dunno what these are called, but ask around, they do exist.

3) Place two 'raising squares' either side underneath the step to raise it up slightly higher. Push the step right up against the wall horizontally.

4) Lift the feet end of the bench onto the step and make sure its secure.

5) Now sit on the end of the bench thats raised on the step and lower your back down onto the bench. Use your feet pressed against the wall to stop you sliding down. Your head should now be lower then your knees.

6) Now get your spotter to pass you the dumbells, bash your set out and then get the spotter to take the weights from you. I WOULD NOT recommend you try and sit up with the dumbells still in your hands, this puts enourmous strain on your lower back.


You may think you look a fool doing all this but it works, and screw what others think, your there to train and declines are ace for lower chest. Go on, give it a try and let me know how u get on.

If you aint got the square plastic things, the step on its own will do.

:tucool:

we dont have a decline bench press at our gym at the moment, so i do decline flys and this is how i do them.


I´m a bit lazy. I just get on the incline bench, but with my legs up at the highest point :)

And the dips are great, but don´t do them if you have problem with your shoulders.

I've really screwed up my upper back in the past while performing dips even without weights. It's one exercise that I have the most difficulty with and I've never felt very strong but was beginning to see improvement in my strength before my injury. I've pretty much stopped doing them altogether. I think I am using good form and I find that while performing the dips I have no pain, but when I stop my traps start to scream. What am I doing wrong? :confused:

I've really screwed up my upper back in the past while performing dips even without weights. It's one exercise that I have the most difficulty with and I've never felt very strong but was beginning to see improvement in my strength before my injury. I've pretty much stopped doing them altogether. I think I am using good form and I find that while performing the dips I have no pain, but when I stop my traps start to scream. What am I doing wrong? :confused:

Remove them from your workout, I had to.

Quick thread revival...

For anyone looking for an "around the house" solution to dip bars that works better than chairs, I've been using the handles on my treadmill, and it works great so far!