(Tai chi exercise) Keys For Targeting The Lower Chest

Written by Webmaster

Thursday, 08 January 2009

By Dane Fletcher

Many bodybuilders begin training their bodies at home on an old-fashioned Weider bench. While the weights were full of sand and you could never balance more than 160 pounds on the bar, they got the job done as far as helping to establish an early foundation of pectoral mass to be sculpted later. Once bodybuilders enter the gym and take a realistic look at their physique, they often realize very quickly the areas of their chest that need improvement thanks to the flat training environment at home. Usually, its the upper and lower pectorals which lack thickness and development. There are a million articles out there dedicated to developing the upper pectoral muscles, as this is a problem area for many athletes. However, there isn't much literature out there devoted to the bodybuilder seeking tips and tricks for improving his lower pectoral mass until now! Here are some ideas for overcoming weak lower chest development.

Exercise selection

First off, you need to be completing the right exercises. Flat bench presses and dumbbell presses are great for stimulating the overall pectoral mass, but you'll need to utilize several decline movements if you really want to target a poor lower chest area. Decline dumbbell presses and bench presses are great for building up lower pec mass, but nothing hits them like a set of parallel bar dips. Be sure to keep your chin to your chest during this movement to emphasize the lower chest and remove tension from your triceps.

Watch the elbows

Your elbows should always be pointed out at a 45-degree angle, away from your body, when completing the decline pressing movements. This will ensure the chest muscles are forced to contract, and that the other support muscle groups like triceps and shoulders are not doing more than their fair share of the work.

Pecs must move

Look in the mirror as you complete your exercise. Your deltoids (shoulders) should remain relatively stationary as your pectorals are moving as you complete the movement. This transfers the brunt of the work to the chest. Many bodybuilders have terrific shoulders and triceps, but very poor lower chest muscles because they allow their chest to remain motionless during these movements. Your chest should feel every contraction at the top and bottom of each pressing movement.

Document your DOMS

If you target the lower pectorals correctly, they will be very sore in the 36 to 72 hours that follow your routine. Gently massage the muscle group on the days after your workout. This allows you to gauge soreness and really determine if you are hitting the area adequately or not. If you find new soreness, then it means you're doing something right!

Much of our lower pectoral development will be determined in those first few years of training. If were neglect the decline movements and dips during our early formative years in the weight room, we may be playing catch-up later to make up for a lack of development. However, it can be done, if you're willing to work hard enough at it!

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com

Healthy Exercise With Tai Chi