no clue what the pectoralis major is. but seems like you know what your talking about so i'll take your word for it


yea thats one thing i do at the gym is the cable machine because my right shoulder blade feels pinched and hurts real bad so i use cable machine because i think it puts less strain on my shoulder blade on my back

edit: ug warrior i watched the video you posted. i basically wanna look like that dude. hes big but dosent look like a noodle

This post was edited by MGV on May 13 2016 05:45pm

thats what i was reffering too, it can be done with cables or dumbells. I was reffering to the movement almost being a front delt raise. And your wrong decline bench believe it or not works more upper chest than lower..

It engages the lower chest more than flat/incline.

It really doesnt actually. Look it up brotha. I believe dips do hit it best.

Take your own advice: http://www.sportsscience.co/strength/how-to-target-the-upper-and-lower-chest-pectorals/ -shows decline is better for lower chest.

Keep in mind OP, the lower chest is literally the bottom 90% of the chest. The upper chest is a very small area at the top of the chest.

Like I said quit worrying about trying to train your "lower" chest. Basically any chest exercise will train it. Also quit doing 25 reps.

why is doing high reps bad? id rather do more reps with good form then throwing around heavy weight

here a pic from today for some progress

High reps isn't bad at all. Depends what you're after. There's no true proof that high reps tone vs heavy weight builds muscle.. That's nonsense. As long as you're feeling the muscle work and your form is good, you're not going to get injured that's the biggest thing!

One of the main reasons is you want to be able to recruit as many muscle fibers as possible. Doing that high of reps you won't be doing that. There's other reasons as well that you should be doing reps between the 5 and 15 range for hypertrophy.

i'm not really trying to get my chest bigger. just in certain spots that are lacking so i think if i stick with it i'll accomplish what i want. i think i pinched a nerve in my back this morning i can barley move my neck ughhh...

Yeah thanks for posting that. I personally haven't done decline since HS where it was a part of our weight program for ball. I knew it engages lower chest more, but for most of us, engaging the largest part of the chest is better as it'll still hit upper/lower. Flat bench, incline, bench flies, high/low cable flies, dips, and this one exercise I couldn't tell you the name of, is my usual chest day when I've got enough time.