Recently I saw a topic entitled "Protruding nipple" and I'm somewhat curious about this. It sounds like I may have a similar problem. I have gone from 215-220 pounds to 183 and it seems that this part of chest hasn't changed much at all.
So I have a few questions.
1. Which exercises are best for lower chest?
2. I know bench press is a good chest exercise, but does decline, regular, incline, or military work the lower part of the chest better?
3. Could regular Cardio eventually get rid of this problem?
Problems with lower chest
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you can't work lower, upper chest etc...your best bet is to try something like this:
* detirmine what wt you can use for 8 reps for flat db bench, 30 degree incline bench and 15 degree decline bench...place them in order from weakest to strongest
* what you'll do is use the same wt for all sets doing all 3 exercises all in a row as a triset
* you'll most likely have to use an order of incline, decline, flat but it may be different depending on what you've trained in the past
* use a wt that allows about 7 - 9 reps on the 1st set, put wts down, adjust bench as quick as you can to next angle...go to failure...put wts down and adjust angle and go to failure again
* do this 2 - 3 times
* once 1st set drops to 6 reps, stop
this being said make sure you so the same amount of total reps for rows
* detirmine what wt you can use for 8 reps for flat db bench, 30 degree incline bench and 15 degree decline bench...place them in order from weakest to strongest
* what you'll do is use the same wt for all sets doing all 3 exercises all in a row as a triset
* you'll most likely have to use an order of incline, decline, flat but it may be different depending on what you've trained in the past
* use a wt that allows about 7 - 9 reps on the 1st set, put wts down, adjust bench as quick as you can to next angle...go to failure...put wts down and adjust angle and go to failure again
* do this 2 - 3 times
* once 1st set drops to 6 reps, stop
this being said make sure you so the same amount of total reps for rows