Lower and Inner chest

[herpdude]

I just read the posts on upper chest. So this brings me to my question. I need to fill out my lower/inner chest. One area in particular is going from lower chest to my under arms.
I don’t do much of flat bench. I do incline bench/flies and I use the smith machine. I will start at the highest level and work down to the lowest level/setting. As I change settings on the machine I also change the movement of execution. I always try to keep mind to muscle. I just can’t seem to get that little loose flesh to go away. I also had a Pneumothorax in my right lung. So the scar makes it difficult to work with.
One other thing I would like to throw out there is. No matter the exercises or angle I do I can’t get my chest to feel like I’m really working it? Does anyone have that problem with any body part? Is it just me?

 

[nuknuk]

you need to go extra wide grip

 

[PIMPn8EZ]

Ya bro, try a wide grip... less tri more chest. Look at where you are landing the bar around your pecs... slow and smooth pumps

 

[herpdude]

Ya bro, try a wide grip... less tri more chest. Look at where you are landing the bar around your pecs... slow and smooth pumps

Thanks for all you replies. I'm a short guy so wide grip is what I always go with. Thanks to Arnolds old articles. I also use a wide grip on my lat pull downs. As for form I always go slow and never lift weight that comprimises my form.
I took a whole year off from the gym and just ate all the wrong foods. So its like I'm starting all over again. I guess time and patience will help.
The only problem is patience isn't one of my vertues.:crap:

 

[jtunderdog]

I hold off completing my reps. I don't lock my arms out and it keep tension higher on the pecs. I also do the last half of the movement going up slower. I also alternated going slow just off the chest. Give it a shot.

 

[DB006]

you need to learn how to feel your muscle doing the work. your whole muscle contracts, not just one part. you cant isolate the lower, upper or middle or whatever. you can target an area but not isolate it. so learn how to press with your chest and focus on incline movements.

 

[jtunderdog]

One thing that helps me feel the contraction is pressing my shoulder blades into the bench. Works for me.

 

[MrPerfect]

wide grip

also after a set of flat bench or flies, try to add in some low free weight flies.... similar to low cable flies, but you get a better pump with freeweights

 

[herpdude]

you need to learn how to feel your muscle doing the work. your whole muscle contracts, not just one part. you cant isolate the lower, upper or middle or whatever. you can target an area but not isolate it. so learn how to press with your chest and focus on incline movements.

Completely understood!!!!!!
I also use the smith in incraments up and down. I try to focus on each movement and angle.
Like I said my reps count, each and every one of them. Even though I might look at my chest as a week point I’ve been told different.<O></O>
I just can’t feel the pump. I try to use more weight but then I cheat.

I appreciate all your replies. They are all helpful.

I sit and think of new ways to hit my pecks and use your options.<O></O>
It’s just the one body part I just can’t feel the pump and it makes me feel like a failure or that I’m doing something wrong. <O></O>

Please understand. I've been out for a year. I'm only two months back into it.<O></O>
I don't like what I see. I’m also doing this without "enhancements"<O></O>
So mentally it's hard.<O></O>

 

[Chris-Winfield]

How many sets do you do total? Since you go from each of the smith settings. Just wondering.

 

[bodysculpt]

One thing that helps me feel the contraction is pressing my shoulder blades into the bench. Works for me.

Thats a gooden I reckon, damn how many times do I have to remind myself to do that! oh yeah thats right, right after Ive finished Chest...

 

[herpdude]

How many sets do you do total? Since you go from each of the smith settings. Just wondering.

Sorry I've been off line for a while. No more than 10 seconds. You get burnt out at the end.

 

[Chris-Winfield]

10 sets total max? for chest..... I would say to only do that to change things up , and stick to like 3-5 sets?

IMO , others may completely disagree.

I would also switch it up starting from lowest working to the highest on some days. instead of highest to lowest.

10 sets sounds a little too much for me atleast. I say better to be cautious than apply too much damage and overtrain.

So my opinion , max of 5 sets , and also try switching on some days going up from a lower angle instead of from upper to lower.

 

[muscleitis]

I'd alternate DC style with High Rep.

 

[Chris-Winfield]

I also agree with the high rep , and low rep training.