Ep. #1075: The Final Information to Decrease Chest Exercises
[00:00:00] Hey, I’m Mike Matthews and that is Muscle for Life. Thanks for becoming a member of me immediately to find out about one thing that’s on the thoughts of many males in gyms all over the place. And that’s the right way to get a greater chest, an even bigger chest, a stronger chest, a extra proportionate chest, a extra aesthetic chest. And in immediately’s episode, I’m gonna focus particularly on the quote unquote decrease chest. There’s loads of discuss creating the higher chest. I’ve written about this. I’ve spoken about this. In case you wanna find out about creating the higher portion of your chest particularly, simply head over to legionathletics.com and seek for Higher Chest, and you could find stuff that I’ve produced on that.
However in immediately’s episode, I’m gonna speak concerning the Decrease portion of the chest, which is one thing that I’ve not particularly written or spoken about. I haven’t recorded an episode like this earlier than, and so I believed it will be worthwhile as a result of [00:01:00] I get requested extra usually about creating the higher chest, however many individuals, often guys, uh, additionally will ask about creating a greater decrease portion of the chest.
Can that be emphasised in our coaching? Ought to it’s emphasised in our coaching? And if you’ll emphasize it, how do you go about that successfully? Okay, let’s begin this dialogue by answering the primary query that ought to be answered, which is, is there such a factor because the decrease chest? Effectively, to reply that, let’s discuss chest anatomy.
So after we discuss with the pecs, the PECS main, Muscle tissue, the massive fan formed muscle groups of the chest. We’re referring to muscle groups which have two fundamental sections. They’ve two heads to make use of the technical time period, the clavicular head or the higher pec, that’s the higher portion of the chest and the sternocostal head, which is the center portion, as [00:02:00] properly because the decrease portion of this muscle.
And plenty of scientists take this additional they usually additionally divide the sternocostal head into two subsections. The manubrium portion, which makes up the majority of the sternocostal head, the center portion, and the stomach portion, which is the small area on the backside. Of the pec and just a bit fascinating anatomical aspect.
Analysis reveals that the pecs particularly have loads of variability by way of how they develop, how they give the impression of being, how they connect to the skeleton. The truth is, in keeping with some analysis, the pecs are six occasions extra probably than some other muscle group to look and to connect with the skeleton in several methods.
And in order that helps clarify why we see loads of variability in Pec growth, uh, in numerous folks, uh, that we see within the health club and that we see on-line. And that’s additionally one of many the reason why we are able to all construct [00:03:00] huge and powerful pecs, however we are able to’t essentially construct the precise kind of pecs that we would need, that we would see, uh, on another person within the health club or on-line.
Their pecs could also be materially totally different than ours by way of construction, and finally that’s going to dictate how these muscle groups look once they change into properly developed. And so anyway, the pecs have these distinct parts, this higher portion, this center portion, this. Decrease portion, and that has led many individuals to consider that we are able to emphasize these totally different parts with sure sorts of workouts.
For instance, you’ve most likely heard that if you wish to emphasize the higher portion of your pec, you wish to do incline. Urgent otherwise you wanna do reverse script urgent. And if you wish to emphasize every of the parts equally, perhaps with a slight emphasis on the center portion, it is best to do flat urgent.
And if you wish to maximize decrease chest [00:04:00] growth, you wish to do decline urgent or dips. And there’s truly some fact to this as a result of research present that the incline bench press, for instance, is especially impact. Diviv at coaching the higher portion of the PECS and that the flat bench press is very efficient at coaching your pecs as a complete.
However it does have a tendency to emphasise the center portion of the muscle and the first motive for why incline urgent and reverse grip urgent emphasizes the higher portion of the pex. And why flat urgent emphasizes the. The center portion, uh, extra so than the higher or the decrease, has to do with the anatomy of those totally different muscle heads and the angles through which they connect with the skeleton.
And I, I don’t must get into the small print right here, however suffice it to say that attributable to anatomical variations, significant variations between these totally different muscle heads, they [00:05:00] might be. Focused, they are often emphasised with sure workouts. Now, what concerning the decrease portion of the chest of the Pex, which is the main focus of immediately’s episode?
Effectively, let’s speak concerning the decline bench press, which many individuals say is improbable for creating, for focusing on. The bottom portion of the chest, however analysis reveals that that’s most likely not the case. For instance, in a single research that was carried out by researchers on the College of Queensland, they discovered that the flat and the decline bench press had been equally efficient at coaching the Sternocostal head of the Pex, together with.
The stomach, the bottom portion. There’s one other research that was printed within the European Journal of Sports activities Science that discovered that the decline bench press isn’t any more practical at activating that lowest portion of the Sternocostal head of the PEX than the flat bench press. And research like these have led many individuals within the evidence-based health [00:06:00] area to say that, making an attempt to emphasise the decrease portion.
Of your Pex is generally a idiot’s errand that it is best to simply stick to the flat bench press as an alternative of the decline bench press due to a higher vary of movement and simply higher throughout efficacy, and that you just must also work in some incline, bench urgent, perhaps some reverse grip bench urgent.
To emphasise the higher portion of the PS, and that has been validated in scientific analysis that does work, and that is also helpful as a result of the higher portion of your PEX can lag behind the center and the decrease, however primarily the center, the. Greatest portion of your PEX in growth. In case you don’t embrace some workouts that concentrate on the higher portion, order that activate the higher portion of your PEX greater than only a conventional flat press or a decline press, if you happen to’re doing that or a dip or any variation of.
Urgent Actually, that [00:07:00] doesn’t put you in an incline place or doesn’t contain that reverse grip. And I had that drawback years in the past as a result of for a few years I did loads of flat urgent, mainly no incline urgent in any way, no incline, barbell urgent, no incline dumbbell urgent. Simply loads of flat and loads of variations of, of flat presses.
And that did produce a good quantity of. Progress. My chest bought huge, however it had a. Backside heavy look, it didn’t look proportional. Whenever you checked out it from prime to backside. The, the center was fairly pronounced, the underside was fairly pronounced, however that higher portion was considerably much less developed and it, it seemed a little bit bit odd.
In case you actually checked out it, perhaps you wouldn’t discover it instantly. You’ll simply assume, oh, that dude has an enormous chest. However if you happen to inspected my pecs, You’ll see that the higher portion was fairly flat, fairly underdeveloped, and then you definitely simply had this [00:08:00] huge bulbous center portion and decrease portion. I imply, I’m exaggerating a little bit bit, however that’s at the least how I perceived it.
And I corrected that with loads of incline urgent, some reverse grip as properly, however principally simply loads of incline urgent. And in my expertise, most women and men have the identical subject. In the event that they’ve been coaching for a while they usually’ve been doing loads of flat urgent and they should do a good quantity of incline urgent to steadiness out all of the flat urgent, perhaps decline urgent as properly that they’ve been doing.
However, and that is why I’m recording this episode, there are lots of individuals who have underdeveloped decrease parts of their chest. They usually wish to know one of the best ways to right that. They’re doing loads of incline urgent, they’re doing loads of flat urgent. Possibly they’re doing reverse grip, urgent in another variations, and it’s not producing the decrease chest that they need, the look that they need, and they also wish to know.
Is that doable? Effectively, the scientific proof doesn’t make [00:09:00] this abundantly clear. There’s not a reduce and dried reply that I’m conscious of in scientific analysis, but when we take a look at what we do know based mostly on the present analysis, I do assume it’s doable. And that is why I discussed earlier. That the totally different segments of your chest, of your pecs work in another way based mostly on what sorts of actions you’re doing.
And notably that is gonna be actions along with your arms and shoulders. So for instance, in a research that was carried out by scientists on the College of Wallen Gong, skilled, weightlifters carried out a sequence of actions in opposition to various ranges of resistance whereas researchers measured. Muscle activation in every section of their pecs.
And what the researchers discovered is that the decrease segments of the pecs, proper, the stomach portion had been most lively when the folks carried out shoulder abduction, which is pulling your arms to your sides. So think about your arms are out. To your sides [00:10:00] parallel with the bottom, and then you definitely carry them to your hips.
That’s shoulder abduction. And the researchers additionally discovered that the decrease portion of the PS had been extremely lively throughout shoulder extension, which is the place you carry your arms in an arc from out in entrance of you. So if you happen to straighten your arms and put them out in entrance of you and then you definitely transfer them.
Downward to your sides and even transfer them again behind you. In order that arcing movement is shoulder extension in addition to horizontal shoulder flexion from 30 levels of shoulder flexion. Uh, complicated. I do know. However that’s mainly transferring in the identical manner as you’d on the decline. Bench press, if you happen to can simply think about that movement.
Now, some folks may signify that analysis as definitive proof you can certainly goal the decrease portion of your PECS by merely mimicking these sorts of actions, doing workouts, uh, utilizing resistance, clearly, uh, with these sorts of actions. And that’s not utterly unreasonable, however sadly it’s not that straightforward.
[00:11:00] As a result of that research solely measured muscle activation. And naturally muscle activation is critical for muscle development, however merely demonstrating muscle activation doesn’t essentially imply you’ll produce muscle development. There’s extra that’s required to develop a muscle than merely activating it. And likewise we have now to do not forget that the research I simply talked about was not a energy.
Coaching research. It didn’t take a look at how these totally different workouts skilled the PS and the way a lot muscle development occurred because of this, it merely checked out muscle activation within the pecs and the way it modifications based mostly on totally different actions. Now, that mentioned, It’s proof that we could possibly goal the decrease portion of our PEX simply as we are able to goal the center or the higher portion of our pex.
Theoretically, we must always have the ability to do that given what we all know concerning the anatomy of the Pex, and given a few of this analysis on how these totally different segments of [00:12:00] the pecs change into roughly lively relying on how we’re transferring our arms and the way we’re transferring our shoulders. And so my advice then is that this, if you happen to really feel just like the decrease portion of your PEX is lagging, it’s not creating proportionately in comparison with the center portion particularly, perhaps even in comparison with the higher portion.
You’ve been doing loads of flat urgent, loads of incline, urgent, perhaps another variations that are supposed to emphasize the center or the higher portion of the pecs, and that has. Not been sufficient to get the look that you really want due to this lagging decrease portion, then you definitely definitely can incorporate or prioritize sure workouts that theoretically could, perhaps even ought to activate the decrease portion of your packs greater than different workouts that you just may do.
And earlier than I get to the precise workouts, let me simply remark shortly on incorporate, prioritize. So in some instances [00:13:00] there are going to be workouts that you’re most likely going to be doing anyway, just like the flat bench press, barbell or dumbbell. That’s the king of chest workouts. You wish to just be sure you are progressing and you’re getting sturdy at flat urgent.
As a result of that’s going to present you loads of chest development. It’s going to emphasise the center portion of your packs, however it additionally does practice the decrease and the higher parts, a lot in order that some folks don’t must do a lot. Else, they only must get sturdy on their flat urgent firstly. They usually have an important chest.
Possibly that’s not most individuals, however that could be you. If you’re comparatively new to this and also you’re undecided but how your physique and the way every particular person muscle group goes to answer your coaching. And so the flat press might be straightforward to include in your coaching. It’s most likely already in your coaching.
Uh, Usually some kind of flat press. Now, one thing [00:14:00] like a dip will not be, I see much more folks doing the barbell bench press and the dumbbell bench press in my health club than I see folks doing the dip, particularly. The weighted dip. And in order that’s an train that you could be not be presently doing, uh, that you could be wish to incorporate in your coaching.
And so far as how to try this, I’d advocate at the least three to 6 units per week of an train, or two workouts, perhaps even three workouts. If you’re doing, let’s say six units per week and also you wish to do two units per train that. Goal, or at the least that theoretically goal the decrease portion of your packs and 6 units goes to be more practical than three.
Three can be a a minimal. And if you’re an skilled weightlifter, you may must do greater than six units. You may must do upward of 9 units per week. Of workouts that hopefully are focusing on the decrease portion of your PEX to essentially see a [00:15:00] distinction over the course of a number of months. In order that’s incorporating.
Now, so far as prioritizing, what I’m referring to is the order through which you do workouts in a exercise, as a result of analysis reveals that you’re going to take advantage of progress within the first, most likely two workouts, perhaps three, however most individuals, it’s the primary. Train or the primary two workouts that you’re doing in your coaching and anyone who has skilled a good quantity is aware of why.
You will have probably the most vitality focus energy within the first 20 to half-hour of your coaching. That’s the primary one to 2 workouts, assuming you’re doing, let’s say three to 4 units per train, and so you should utilize that to your benefit if you end up making an attempt to. Give attention to or prioritize sure muscle teams or sure segments of muscle teams on this case.
So let’s say for a while your flat urgent has come within the second or the third slot, uh, or perhaps an train like a dip. Uh, was thought-about extra of an adjunct [00:16:00] train if and once you had been doing it and it was your second or third train in a chest exercise or an higher physique exercise, or a push exercise, properly, if you wish to prioritize the dip since you had been making an attempt to prioritize the decrease pecs, then you definitely would transfer the dip perhaps to the primary place.
You may begin your exercise, you heat up. After which you’re doing, let’s say, weighted dips. If you’re an skilled weightlifter and you’re sturdy, and let’s say you’re doing heavy, perhaps 4 to 6 reps per set, perhaps six to eight reps per set, relying on how your coaching is programmed, and that will now be your first train as an alternative of the flat bench press, for instance, which is how you’d usually begin, or the incline bench press, which perhaps is the way you had been beginning your.
Chest coaching beforehand, and simply these two factors alone could make an enormous distinction within the growth of your most well-liked muscle group or muscle teams, ensuring that you’re doing sufficient exhausting units per week of [00:17:00] workouts. Which might be emphasizing the muscle group or the section of the muscle group that you just wish to concentrate on probably the most, and ensuring you’re prioritizing these workouts in your exercises.
Very efficient technique for specialization coaching, because it’s usually referred to as the place you’re specializing in specializing in creating often one or two particular. Key muscle teams. Okay, let’s get to the workouts. First on the listing needs to be the flat barbell bench press, or flat dumbbell bench press. These are mainly interchangeable.
Uh, the flat press is the king of chest workouts. It truly is only a foundational train. It trains your higher portion of your chest, your center portion, your decrease portion, and it lets you deal with heavy. Weights successfully, you need to be performing some kind of flat urgent, not essentially all the time.
Once more, it relies on the place you’re at, the place you’ve been, the place you’re making an attempt to go, however it ought to be a [00:18:00] common function in your higher physique coaching. Subsequent within the listing is the dip, which is a wonderful train, I believe a extremely underrated train for coaching your higher physique, pushing muscle groups, your pecs, your shoulders, your.
Triceps. And once you’re doing it, if you wish to emphasize the decrease packs, lean barely ahead. Don’t be straight up and down. The upright dip is a superb train, however that’s going to shift among the emphasis to your triceps. However when you have a slight ahead, Lean. That ought to shift the emphasis to the decrease portion of your PEX for anatomical causes I shared earlier.
Subsequent up, we have now the decline bench press. Now, I do know I discussed that there are a few research that point out that this train isn’t any more practical for activating the decrease portion of the pex, however given among the different analysis, notably on how the PS work and the way every section of the PEX works, I’m not [00:19:00] totally.
Satisfied. Uh, I perceive that the load of the proof doesn’t look good, however there’s not that a lot analysis to go on and mechanically talking, it truly would make sense if the decline bench press. Emphasised the decrease portion of the pecs, at the least extra so than the flat bench press and the uh, incline bench press.
And what we do know concerning the decline bench press is that if nothing else, it’s an efficient chest train. Possibly it’s no higher than the flat bench press or the incline bench press, however you aren’t going to be impairing your chest growth by performing some decline, bench urgent. And so I do assume it’s value making an attempt if you wish to emphasize the decrease portion of your pecs and simply.
See how your PS reply. How does it really feel, particularly within the decrease portion of your Ps? Like for me, for instance, I very a lot really feel the emphasis on the decrease portion of my PS once I do a dip, and [00:20:00] I really feel it to a level on the decline bench press, however I really feel it. Extra within the dip. So I desire the dip over the decline bench press, however I’ve heard the other from different folks, and that’s most likely, once more, attributable to loads of the variability within the construction of the ps.
Now, once I say decline, bench press, in fact, I imply barbell and dumbbell. These are each nice workouts. One just isn’t essentially higher than the opposite. The subsequent train is the dumbbell, pullover and train that I really feel like has fallen out of recognition. I don’t see many individuals doing this train anymore, at the least not as many individuals because it did 10, 15 plus years in the past.
However that is an train that trains shoulder flexion, which signifies that it might be notably properly suited to coaching the decrease portion of the pex, and it additionally trains your PEX in a stretched place, which is mostly useful for muscle development. Subsequent up we have now a cable [00:21:00] pullover, which is only a cable variation of the dumbbell pullover.
Some folks discover it extra snug, uh, it trains the higher physique very equally, trains the pex very equally. It very properly could emphasize that decrease portion of your pex and one distinctive profit. As a result of it’s a cable train, it retains fixed pressure in your. pecs all through every rep, which is nice for constructing muscle due to course mechanical pressure is the first mechanical driver of muscle development.
The first driver not associated to hormones and different chemical substances within the physique. And so after we can preserve fixed pressure on the goal muscle group all through each rep of each set, that may be more practical. There are another components to think about, but when we simply remoted that one issue that’s excellent, uh, in comparison with.
Possibly an train that produces excessive ranges of pressure on the goal. Muscle group throughout, let’s say a portion of every rep, however [00:22:00] then it produces a lot decrease ranges of pressure throughout different parts. So a easy instance of it is a biceps curl, proper? So once you’re on the backside and you’re attending to concerning the midpoint, perhaps a little bit bit larger than the midpoint.
Excessive ranges of pressure, proper? That’s when the train is troublesome, however then if you end up going from midpoint or a little bit bit above the midpoint to the highest, the utmost contraction of your biceps, that may be a lot simpler, proper? That’s the simplest portion. When you get by means of, actually it’s the primary half the motion, you’ll full the rep.
And so then what we have now with many workouts that contain biceps curling is a scenario the place, Excessive ranges of pressure are produced, that’s nice. After which decrease ranges of pressure are produced, which isn’t unhealthy, however it will be higher if it had been simply excessive ranges of pressure all through the whole lot of each rep.
[00:23:00] And with biceps curling, you may really feel this distinction if you happen to do what’s referred to as a cable drag curl. In case you look that up and see how that feels. In comparison with, let’s say, only a conventional dumbbell biceps curl or barbell biceps curl, and that’s very straightforward to perform with a cable, much less so with free weights. It may be completed like within the case of an incline dumbbell curl.
That’s one of many the reason why that train is considerably more durable than let’s say, a standing dumbbell biceps curl. However anyway. Getting again to the cable pullover, we have now a, an identical impact right here the place you’re getting fixed pressure all through each rep of each set. And let’s transfer on to the subsequent train, which is a excessive to low cable fly.
Uh, that is additionally sometimes called the decrease chest cable fly as a result of it trains shoulder abduction. Bear in mind bringing these arms in towards the [00:24:00] center a part of our. Physique or down towards the center a part of our physique. And meaning that you could be, I’d say, most likely are emphasizing the decrease portion of the pecs extra so than flies which can be carried out with the handles about on the center of your torso or at your toes.
And one different tip right here is to maximise decrease pec involvement, you wish to carry your palms collectively and even barely previous one another. So crossing on the backside. Of every wrap about six to eight inches in entrance of your thighs as an alternative of bringing your palms to the entrance of your torso or the, or the entrance of your chest, which is what most individuals, at the least I see within the health club, uh, doing excessive to low flies do.
So as an alternative, you wish to get. Low, six to eight inches in entrance of your thighs, palms collectively, or palms even crossing. Okay. The ultimate train is the decline dumbbell fly, which is just a dumbbell fly completed on a decline bench, and that is [00:25:00] additionally probably good for emphasizing the decrease portion of the chest. And likewise dumbbell flies are nice as a result of they practice your pecs with loads of stretch, so, When the pecs are totally stretched, they’re beneath load, and analysis reveals that that may be notably good for exciting muscle development.
All proper, in order that’s it for the workouts so far as placing them collectively right into a exercise. Uh, I did communicate to that at the least briefly a little bit bit earlier, however simply to verify it’s clear, a quite simple manner of going about this. Let’s say that is gonna be a, a push exercise or a chest exercise. You can begin with a staple, a flat bench press of some form, barbell dumbbell, and you possibly can do.
Three, 4 units, heavy weight, 4 to 6 reps per set, perhaps six to eight reps per set. Then you possibly can transfer to an train that emphasizes the decrease portion of the pecs, however can be only a nice throughout, uh, pec train, like a dip, for instance. Add weight if you’re sturdy. I’d say if you are able to do greater than [00:26:00] perhaps eight to 10 reps, add some weight, carry that down into the six to eight, perhaps even the 4 to 6 rep vary.
Then you may transfer on to one thing that’s a bit extra of an isolation train. It’s not as troublesome because the heavy compound actions like a dumbbell pullover. Possibly you do three or 4 units there, six to eight reps per set, and you possibly can end with some excessive to low cable flies. Uh, three to 4 units, perhaps eight to 10 or six to eight reps there, and that will be a extremely efficient chest exercise or push exercise that.
Focuses on coaching the center and the decrease portion of your pecs.