Hitting the inside and the bottom of the pectorals...

Hi Joey,

Lower pecs are hit well with decline presses, the inner section is somewhat harder (and often slower) to develop on some people (genetics I guess). I do however find that inner chest seems to respond well to strict technique with flies (free weights), this can also be applied to fly/pec dec mahcines provided you keep your: wrists, elbows and shoulder inline (not with wrists above shoulder and elbow as many machines display on their instructions).

Hope this helps
Dan

thanks Dan, I'll give it a go and let you know how its working in a few weeks/month!

no probs, feel free to contact me with any questions.

gday joeynix

push ups on a medicine ball or basket ball will get your pecs popping. dumbbell pullovers are also a dandy.

Improving the shape of your pecs is very hard to do. They will tend to grow how they want to and not how your try to make them. Genetics play a massive part in the 'shape' of muscles and particularily how they look.

The insertion of the muscle can never be changed and for that reason some people will never get the chest they want.

I don't find decline bench offers that much more than flat bench.

I'm glad someone else put that! I was thinking the same that you cant really 'hit' different areas of the pecs as the major is one muscle!

Forget aesthetics, go for practicality! :D

It always worries me when men want "BOOBS" :shock: hit the Gironda dips on a v dipping station and if need be hit the neck presses all can be found on his site. If you only have 2 months how long will you be enjoying your new pec shape before hitting football training again.

Good functional training will give you tight hard pecs that will not need a trainer bra to keep in shape whilst your playing football :oops: . Of course this is all personal taste, I prefer the breast plate look of a Roman officer. :wink:

Have a good un, cheers Spud Murphy :wink:

The best advice offered here in reality is "Forget aesthetics, go for practicality".

Particluar muscular areas can be focused by changing the style of the exercises, however there is a greater risk of concentrating too much on the area you wish to develop and training into muscle imbalances.
If your technique is good for the benchpress you will also be engaging the pec minor (do you follow a very soft curve with the press?). You could also try cable cross over, you can maximise the movement by rotating your arm during the movement.

Overall I would advise stick to functional training, however as you asked purely about pec improvement I would suggest trying all decline options (I have used flies and presses with some good results) and strict technique on all others, if you see no improvement use eccentric or negative contractions for short training phase.

bad_boy98922 offers some good advice, remember everyone is different and see what works for you.

You will of course be training your back as well to ensure you don't develop any debilitating muscular imbalances, right? Oh, and your legs so that should you actually develop your chest further you don't look like a complete twot. You may also want to consider strengthening your core and additionally building bigger shoulders to give you the look of a real man.

Note: training arms is optional!

Are you trying to say that just bench pressing isnt real weightlifting Simmo?!!! :wink: :lol: