Hello, guys I would like to know how I achieve my goal of getting a firm lower chest as I have been at gym for 10months now but my chest does not have alot of muscle in the lower pecs. And was wondering if this is a bodyfat issue as well.

What I mean by is the chest almost folding over created a shadow almost where the muscle is sort of 3 dimensional. My BF is around 13% and my diet is as follows:

Breakfast: Bowl of 4 weetabix biscuits or 2-3 boiled eggs, 1 espresso
Lunch: Jam sandwich with linseed & soya wheat bread
Dinner: 2 chicken fillets with Salad
Preworkout: Bowl Weetabix or Jam Sandwich
PostWork: Pasta & Tomatoe sauce (maybe a whey shake)
Before bed: Jam Sandwichs

The reason why I say about getting shakes maybe postworkout is I am an Unemployed student taking a year out of studies, and to be honest I come from a working class family and I dont have much money for all the supplements and I get one or two shakes in the gym when I have abit left over.

My Bodyweight is around: 158 pounds/72 kilos

My chest excerises are:
Decline Bench Press: 196 pounds x 4 sets of 4-5 reps
Incline Bench Press: 143 pounds x 3 sets of 4-5 reps
Flat Bench Dumbell Press: 97 pounds x 3-4 sets of 4 reps
Flat Dumbell Flys: 79 pounds x 3-4 sets of 5 reps
Pushups: 4 sets of 5-6 reps

I would very much appreciate some advise here as I have been at this game too long now to give up, and I want to see some results.



Here is an example of firm folding lower chest:
http://img88.imageshack.us/img88/1170/83332543pj3.jpg

This is definitely a muscle size and BF% issue. At 13%, you are probably a good 6% higher than the man pictured.

This is definitely a muscle size and BF% issue. At 13%, you are probably a good 6% higher than the man pictured.

Yea I thought the BF would be an issue here although, Im also intrested to see the views on how guys like this get that chest "Sitting" so to speak, Such as Exercises, which would benifit this area most, I know decline is a factor but is it the biggest factor, must one do "alot" of decline exercises such as DB Press, BB press, DB Flys etc?

ok so would you have any indicator of which it is the most BF or muscle building, and also can you make any recommendations of what I can do according to my diet and exercises.

Thanks

ok so would you have any indicator of which it is the most BF or muscle building, and also can you make any recommendations of what I can do according to my diet and exercises.

Thanks
How tall are you?

Unless you're very short, at your weight, BF%, and level of strength, I think amount of muscle mass is going to be an issue. Posting a picture of yourself would help, but, unless you need to prove to yourself that you can successfully reach a low body fat, the advice is likely to work on gaining a significant amount of muscle (both chest and overall). Of course, I may be completely wrong and you will be satisfied when you cut down.

Yea I thought the BF would be an issue here although, Im also intrested to see the views on how guys like this get that chest "Sitting" so to speak, Such as Exercises, which would benifit this area most, I know decline is a factor but is it the biggest factor, must one do "alot" of decline exercises such as DB Press, BB press, DB Flys etc?
As long as you're performing a flat or decline bench press, IMO, the type of chest work you do isn't going to have a very large effect on how your "pec line" looks at a low BF% as compared to genetics and overall muscle mass.

ok so would you have any indicator of which it is the most BF or muscle building, and also can you make any recommendations of what I can do according to my diet and exercises.

Thanks

I would recommend 8-12reps per set. No more than 60 seconds rest between sets. You might cut sets to 3 at most. I would do flies before bench press in a super set form. fly/press/fly/press, etc. Drop pushups finish off with dips elbows out. one set to failure.

How tall are you?

Unless you're very short, at your weight, BF%, and level of strength, I think amount of muscle mass is going to be an issue. Posting a picture of yourself would help, but, unless you need to prove to yourself that you can successfully reach a low body fat, the advice is likely to work on gaining a significant amount of muscle (both chest and overall). Of course, I may be completely wrong and you will be satisfied when you cut down.


As long as you're performing a flat or decline bench press, IMO, the type of chest work you do isn't going to have a very large effect on how your "pec line" looks at a low BF% as compared to genetics and overall muscle mass.

I am 6ft tall my brother khris107 is on the forum is well, you could look at his body picture to get an idea of mine as I cant get hold of a pic yet. But I am 99% accurate to his body form and type more less.

You can have a look here as My bro has the same body type and bone structure, with around the same type of overall build. http://forums.johnstonefitness.com/showthread.php?t=40294