Pecs question..

[E36Guy]

I had a quick question, maybe someone can answer it.. Im finding everywhere says the best way to get a good workout on the lower part of pecs, it's best to have decline (or was it incline..? ) bench pressing. Well the exercise room at my apartment doesn't have a decline/incline bench. Only a flat bench on the machine. (I'll have to snap a picture on Friday so you can see what machine Im talking about).

Are there other ways to build lower pecs that can be done on real basic to no machinery? :ponder

Thanks. :)

Actually, if anyone just wants to list some basic lifts and stuff to work specific parts of the chest, that would be good too.

[Sportsmedjosh]

A decline bench is a bench that goes beyond flat. A lot of apartment gyms in my experience have flat and incline or benches that can do both. I personally don't like declines I think if you want to give your chest an overall bigger look incline is more important. If you want to do some decline with out a bench you can do this. You can toss you feet onto a bench of a swiss ball and making the angle you need. Here is a pic of a decline bench.

[shawnyboy]

doing decline pushups works too. its good since your apartment doesnt have one

[Sportsmedjosh]

are you talking about having your feet elevated on a bench?

[shawnyboy]

yes, or would a decline push up involve your head being higher than your feet?

[Sportsmedjosh]

a decline pushup would involve your feet being higher than your body. At that angle your upper pecs would be receiving most of the workout.

[E36Guy]

A decline bench is a bench that goes beyond flat. A lot of apartment gyms in my experience have flat and incline or benches that can do both. I personally don't like declines I think if you want to give your chest an overall bigger look incline is more important. If you want to do some decline with out a bench you can do this. You can toss you feet onto a bench of a swiss ball and making the angle you need. Here is a pic of a decline bench.

Josh, I understand what you're saying with the decline bench work, but with what I have access to, (not any free weights, other than my dumbells), I can't do decline bench pressing. So Im trying to find if there are any substitutes that would work. :)

[Sportsmedjosh]

you have free weights. Do a decline dumbell press. I think any decline should be done with a machine or dumbells for safety reasons.

[The League Champ]

decline pushups are the closest thing you can do to a decline bench press without the decline bench

[bellavus]

I really love decline push ups :).

[cabezon]

cable crossovers

[shawnyboy]

and low cable cross overs :D

[Soup Nazi]

Mate, IMO upper pecs are the most important and give you the definition of a defined pec area.

As everyone suggested already, use the cross cables from top to bottom for lower pecs and from bottom to top for upper pecs, everything in a controlled motion.

[shawnyboy]

what are good chest workouts beside the typical bench, decline, incline, cable cross overs?

here is my routine:

dumbell bench 4x12 12 10 8
smith incline 4x10 10 8 6
dumbell decline 3x12 10 8
high cable cross overs 4x12 12 12 10
low cable cross overs 4x12 12 12 10
close grip bench 3x10 10 10

any suggestions or something i am missing?

[Sportsmedjosh]

dumbell pull overs, 1 hand on medicine ball push up. both hands on swiss ball push up. Two hands on dumbells push up then rotate one hand with dumbell in hand up in the air. Push ups in a circular pattern rotations between a close grip and wide grip. Push up with one foot not on the ground.