Hey guys,

What's the best lift or exercise to specifically target the lower-middle pecs? I am seeing pec improvement overall, but feel this area might be a little neglected.

Thanks in advance.
BubbleBoy

http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/mmlalpha.htm
and
http://www.meddean.luc.edu/lumen/MedEd/GrossAnatomy/dissector/mml/mmlalpha.htm

Pressing and flys. The muscle grows as a whole. More weight on the bar is what's going to do it.

I am seeing pec improvement overall, That's how it works, just keep at it.


What is your chest routine currently?

Dips will hit your lower pecs but like Gordo said presses and flyes will do a good job.

Thanks Gordo and Pete,

My pecs were "moobs" for so long, I guess it's gonna take time :D

Speaking of which, what is the true form for heavy flys?

It seems the heavier I try to fly, my form seems to slide. I find myself using my arms and shoulders more than my pecs to perform the lift.

Am I better off lifting lighter and getting the form spot on?

Cheers
BubbleBoy

Thanks Gordo and Pete,

My pecs were "moobs" for so long, I guess it's gonna take time :D

Speaking of which, what is the true form for heavy flys?

It seems the heavier I try to fly, my form seems to slide. I find myself using my arms and shoulders more than my pecs to perform the lift.

Am I better off lifting lighter and getting the form spot on?

Cheers
BubbleBoy
It isn't the greatest virtual model but it explains it quite well. http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/dumbbell.jsp

I would say go lighter because wouldn't it be defeating the purpose of training your pecs if you're using your arms and shoulders more then your chest?

It isn't the greatest virtual model but it explains it quite well. http://www.healthatoz.com/healthatoz/Atoz/hl/fit/demo/dumbbell.jsp

I would say go lighter because wouldn't it be defeating the purpose of training your pecs if you're using your arms and shoulders more then your chest?

Thanks Pete,

Judging by that site, my form is definately dodgy. I will lower weight in order to improve form.

Cheers
BubbleBoy

Lower/middle pecs...

Decline flat bench press
Cable crossovers...scribing an arc where your hands meet in the middle but lower than where you started
Decline flat flyes
Flat Dumbell Bench press..where the DB's go right down as deep as you can get them.
Flat Barbell bench...where the bar is lowered to you mid-chest and your elbows are out wide to shift the emphasis to pecs instead of triceps. You do not need to use really heavy weight for this one. Concentrate on growth reps (8 to 12 per set) instead of an "ego" lift.
Pushups between 2 chairs..where you go down deep and feet should not be higher than your body.

You want to be careful doing too many heavy pec flyes. On flyes don't go for the "ego" lift. Go for growth reps. If you overwork the pec flye routine you run the risk of shortening the pec muscles from heavy weight and this can actually make your chest look smaller (although technically it might be stronger).
This also applies to when you want to get the "boulder shoulder" look and huge traps at the same time....if you make the traps real strong, then , in a lot of shoulder ex's the traps will take over and do much of the work thereby negating delt growth. So it's a balancing act.

The Pec Deck will produce good results but I would only use it as part of the entire routine. The compound moves will give you a more "balanced" look overall.

I would use Flyes and the Pec Deck as a pre-exhaust, then pick from the ex's above.