chest exersise help

i just got back into the gym and only 1 week into my routine..i used to work out regularly for over a year while locked up..countinued to work out when i got out but wasnt as dedicated so i went on spurts of 3 months on and lost interest..well im back and dedicated..my routine involves:
mon- chest/tris/abs
tues-back/bis/shoulders/abs
wed-legs
thurs-chest/tris/abs
fri-back/bis/shoulders/abs
 
well i just want to know what exersise i can incorporate that directly isolates and works the lower pectoral..i want that cut there but i feel like im not working it as much as i should..  im 5'10"  174  bf around maybe 16% at most.. but any good excersise would be helpful..
 

The only way to be "cut" is to have a low bodyfat. At 16% your probably not going

to be extremely cut like you want. To isolate the lower pecs I would try doing decline

bench. Also for some people training chest twice a week just isn't enough , maybe

incorporating a third chest day might help you get bigger.

Lifts: Bench-285, ATG Squat-485, Deadlift-495

ORIGINAL: Leg_Beast

The only way to be "cut" is to have a low bodyfat. At 16% your probably not going

to be extremely cut like you want. To isolate the lower pecs I would try doing decline

bench. Also for some people training chest twice a week just isn't enough , maybe

incorporating a third chest day might help you get bigger.

 
i disagree about adding in a third day of chest.
 
two is more then enough if u are getting the right amount of volume in the previous days. a third day of chest in that split would not make sense.
 
also imo dips leaning forward will hit ur lower chest alot better then decline bench ever could!

[id=tmppasteie1218149165564]Current: 18, 5'11", 194

bench:290 squat:405 deadlift:420

ORIGINAL: Leg_Beast

The only way to be "cut" is to have a low bodyfat. At 16% your probably not going

to be extremely cut like you want. To isolate the lower pecs I would try doing decline

bench. Also for some people training chest twice a week just isn't enough , maybe

incorporating a third chest day might help you get bigger.

 
 
well im probably over estimating to be honest because i really dont know what it is but im pretty slim..but yeah my chest workout, i do decline bench and flies and also hit up the cable cross overs from the top and bottom..so my chest workout is pertty intense but i didnt know if there was another excersise the people me do..and seeing as this is my first week back, i was pretty sore so im keepin it easy until im back in the full swing of things..


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26, 5'10", 174, BF apx 15%(never checked)

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being sore doesnt mean anything just an fyi.  What exactly are you doing now with sets and reps as well as rest times?

ORIGINAL: Soccerking3000

being sore doesnt mean anything just an fyi.  What exactly are you doing now with sets and reps as well as rest times?

 
 
it wasnt meant to mean anything other than its my first week back in the gym in over 6 months so my muscles definitly felt it over the next few days..
 
but right now my chest routine looks like this:
 
flat, incline ,decline- 3 sets of 8
flies flat, inline, decline- 3 sets of 8
pullovers-3 sets of 8
cable crossovers(top & bottom)- 3 sets of 10
dips-3 sets of 10-12
 
it looks something like that..i usually take a 1-1 1/2 min between sets maybe..
 

26, 5'10", 174, BF apx 15%(never checked)

wheybolic extreme 60
AGK nitric Stack
mega men sport vitamin
fish oil

ORIGINAL: gboogiect

ORIGINAL: Soccerking3000

being sore doesnt mean anything just an fyi.  What exactly are you doing now with sets and reps as well as rest times?

it wasnt meant to mean anything other than its my first week back in the gym in over 6 months so my muscles definitly felt it over the next few days..

but right now my chest routine looks like this:

flat, incline ,decline- 3 sets of 8
flies flat, inline, decline- 3 sets of 8
pullovers-3 sets of 8
cable crossovers(top & bottom)- 3 sets of 10
dips-3 sets of 10-12

it looks something like that..i usually take a 1-1 1/2 min between sets maybe..

 
To be honest thats too much. You only need one kind of flys and you could do without the decline bench. Just work the excersises you do hard.

To be honest thats too much. You only need one kind of flys and you could do without the decline bench. Just work the excersises you do hard.

 
 
yeah i always was intense with my chest workout..but my decline flies is what i like most, i want to work the lower pecs and thats one of the only exersises to do so. unless you know of any other ones?

26, 5'10", 174, BF apx 15%(never checked)

wheybolic extreme 60
AGK nitric Stack
mega men sport vitamin
fish oil

if u want that cut, ur chest needs to grow..to do that, make sure u eat and sleep as well as u train...and if ur like anyone else tryna add muscle...u must be training hard already
 
try incorporating dip early in your workout, move on to weighted dips as soon as u can...make sure u lean forward
 
i dont do decline bench, for some reason its an awkward movement for me...
 
next i would do flat bench, either barbell or dumbell..or both if ur up to it
 
really concentrate on your form and contracting the muscle, make sure u have a slight arch in ur back, and pull ur shoulders back to really isolate the chest, also do not lock out your arms
 
it also depends on your genetics and the way your chest grows..
 
my chest is overly dominate in the lower/outside portion...but as ur chest grows, it will fill out

ORIGINAL: jonb112303

if u want that cut, ur chest needs to grow..to do that, make sure u eat and sleep as well as u train...and if ur like anyone else tryna add muscle...u must be training hard already

try incorporating dip early in your workout, move on to weighted dips as soon as u can...make sure u lean forward

i dont do decline bench, for some reason its an awkward movement for me...

next i would do flat bench, either barbell or dumbell..or both if ur up to it

really concentrate on your form and contracting the muscle, make sure u have a slight arch in ur back, and pull ur shoulders back to really isolate the chest, also do not lock out your arms

it also depends on your genetics and the way your chest grows..

my chest is overly dominate in the lower/outside portion...but as ur chest grows, it will fill out

X2 dips will work the lower portion of your chest like declines will so those can be interchanged bi-weekly. 

Personally i would do a chest day like this:
Flat bench
warmup
12, 10, 8 (reps for 3 working sets)
Dips
10, 10
Incline Bench (dumbbell or barbell)
10, 10
Cable Crossover Flies on bench
10, 8, 6
Cable Crossover Flies Incline Bench
10, 8, 6

I only have you doing 2 sets of dips and 2 sets of incline because the flat bench will also work those areas so a lot of sets isnt needed.  Thats 13 sets for your chest which is plenty, i would keep the intensity high and stick with 75-90% of your 1rm.  Also using a bench for the cable crossovers doesnt allow you to cheat and use your body, thats why i prefer them and allow the greatest loaded range of motion as opposed to dumbbell flies.

ORIGINAL: Soccerking3000

ORIGINAL: jonb112303

if u want that cut, ur chest needs to grow..to do that, make sure u eat and sleep as well as u train...and if ur like anyone else tryna add muscle...u must be training hard already

try incorporating dip early in your workout, move on to weighted dips as soon as u can...make sure u lean forward

i dont do decline bench, for some reason its an awkward movement for me...

next i would do flat bench, either barbell or dumbell..or both if ur up to it

really concentrate on your form and contracting the muscle, make sure u have a slight arch in ur back, and pull ur shoulders back to really isolate the chest, also do not lock out your arms

it also depends on your genetics and the way your chest grows..

my chest is overly dominate in the lower/outside portion...but as ur chest grows, it will fill out

X2 dips will work the lower portion of your chest like declines will so those can be interchanged bi-weekly. 

Personally i would do a chest day like this:
Flat bench
warmup
12, 10, 8 (reps for 3 working sets)
Dips
10, 10
Incline Bench (dumbbell or barbell)
10, 10
Cable Crossover Flies on bench
10, 8, 6
Cable Crossover Flies Incline Bench
10, 8, 6

I only have you doing 2 sets of dips and 2 sets of incline because the flat bench will also work those areas so a lot of sets isnt needed.  Thats 13 sets for your chest which is plenty, i would keep the intensity high and stick with 75-90% of your 1rm.  Also using a bench for the cable crossovers doesnt allow you to cheat and use your body, thats why i prefer them and allow the greatest loaded range of motion as opposed to dumbbell flies.

 
i forgot bout those! make sure u really concentrate on the contraction and hold it for a few seconds

yea with proper form they are amazing exercises, also you can switch it up if you enjoy declines, do declines and incline benching and do a few more sets and dont do dips or flat bench.  You should be able to do more weight decline so the intensity(on the CNS) will go u, take that into consideration.

ORIGINAL: Daniel265

ORIGINAL: Leg_Beast

The only way to be "cut" is to have a low bodyfat. At 16% your probably not going

to be extremely cut like you want. To isolate the lower pecs I would try doing decline

bench. Also for some people training chest twice a week just isn't enough , maybe

incorporating a third chest day might help you get bigger.

i disagree about adding in a third day of chest.

two is more then enough if u are getting the right amount of volume in the previous days. a third day of chest in that split would not make sense.

also imo dips leaning forward will hit ur lower chest alot better then decline bench ever could!

For some people 2 days isn't enough, which is why I suggested a 3rd day. Hell it might be that 2 days is too much. Everybody is different, so he'll just have to find out what works for him.

Lifts: Bench-285, ATG Squat-485, Deadlift-495