Pec Problem

Discussion in 'Fitness & Nutrition' started by §2k, Aug 1, 2006.

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  1. §2k

    §2k New Member

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    We all know that soreness breeds development and whenever I do chest, Im always sore around the top of my pecs (clavicular head) for the next few days, but I never seem to be sore at the bottom (sterncostal head)
    What I do:

    Flat Bench Bar
    Incline Dumbells
    Flat Bench Flys
    Dips


    Im worried that Im getting no development in the lower chest, am i wrong or what can i do to fix it
     
  2. AaronOC

    AaronOC Guest

    it may be that you don't do any decline work :hsugh:
     
  3. Devil

    Devil I have become my terror. OT Supporter

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    :hsugh:
     
  4. MaineSucks

    MaineSucks OT Supporter

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    :slap:
     
  5. michael

    michael FLORIDA > *

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    pain is not a good indicator of a good workout/growth.

    check yo'self.
     
  6. §2k

    §2k New Member

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  7. armond

    armond New Member

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    :noes: Based on article presented, flat bench, wide grip, elbows out... Now get to it!
     
  8. Grimey

    Grimey New Member

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    decline nga
     
  9. DatacomGuy

    DatacomGuy is moving to Canada

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    I also need to improve lower pecs..
     
  10. Marix

    Marix OT Supporter

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    You can't change the shape of the muscle, sorry. If your "lower pecs" suck, there's not much you can do about it. You can't emphasise which part of the muscle you want to grow
     
  11. Steve325

    Steve325 Guest

    finally, someone understands
     
  12. Devil

    Devil I have become my terror. OT Supporter

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    IEMG max motor-unit activation

    Exercise/% EMG Muscle Stimulation

    Pectoralis major:
    Decline dumbbell bench press - 93
    Decline bench press (Olympic bar) - 89
    Push-ups between benches - 88
    Flat dumbbell bench press - 87
    Flat bench press (Olympic bar) - 85
    Flat dumbbell flys - 84

    Pectoralis minor:
    Incline dumbbell bench press - 91
    Incline bench press (Olympic bar) - 85
    Incline dumbbell flys - 83
    Incline bench press (Smith machine) - 81

    try decline? :hsughno:
     
  13. CustomCapsule

    CustomCapsule New Member

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  14. Marix

    Marix OT Supporter

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    Wow.. that's really interesting. Where did you find that?
     
  15. Devil

    Devil I have become my terror. OT Supporter

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    originally posted by ceaze
     
  16. Marix

    Marix OT Supporter

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    Thanks, i'll ask him.
     
  17. Chris3G

    Chris3G Bullshark Testosterone

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    here's the whole thing

    EMG Studies on muscle groups

    Thought some might find this interesting.

    The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results.

    IEMG max motor-unit activation

    Exercise/% EMG Muscle Stimulation

    Pectoralis major:
    Decline dumbbell bench press - 93
    Decline bench press (Olympic bar) - 89
    Push-ups between benches - 88
    Flat dumbbell bench press - 87
    Flat bench press (Olympic bar) - 85
    Flat dumbbell flys - 84

    Pectoralis minor:
    Incline dumbbell bench press - 91
    Incline bench press (Olympic bar) - 85
    Incline dumbbell flys - 83
    Incline bench press (Smith machine) - 81

    Medial deltoids:
    Incline dumbbell side laterals - 66
    Standing dumbbell side laterals - 63
    Seated dumbbell side laterals - 62
    Cable side laterals - 47

    Posterior deltoids:
    Standing dumbbell bent laterals - 85
    Seated dumbbell bent laterals - 83
    Standing cable bent laterals - 77

    Anterior deltoids:
    Seated front dumbbell press - 79
    Standing front dumbbell raises - 73
    Seated front barbell press - 61

    Biceps:
    Biceps preacher curls (Olympic bar) - 90
    Incline seated dumbbell curls (alternate) - 88
    Standing biceps curls (Olympic bar/narrow grip) - 86
    Standing dumbbell curls (alternate) - 84
    Concentration dumbbell curls - 80
    Standing biceps curls (Olympic bar/wide grip) - 63
    Standing E-Z biceps curls (wide grip) - 61

    Triceps:
    Decline triceps extensions (Olympic bar) - 92
    Triceps pressdowns (angled bar) - 90
    Triceps dip between benches - 87
    One-arm cable triceps extensions (reverse grip) - 85
    Overhead rope triceps extensions - 84
    Seated one-arm dumbbell triceps extensions (neutral grip) - 82
    Close-grip bench press (Olympic bar) - 72

    Latissimus dorsi:
    Bent-over barbell rows - 93
    One-arm dumbbell rows - 91
    T-bar rows - 89
    Lat pulldowns to the front - 86
    Seated pulley rows - 83

    Quadriceps:
    Squats (parallel depth, shoulder-width stance) - 88
    Seated leg extensions (toes straight) - 86
    Hack Squats (90 degree angle, shoulder-width stance) - 78
    Leg press (110 degree angle) - 76
    Smith machine squats (90 degree angle, shoulder-width stance) - 60

    Hamstrings:
    Seated leg curls - 88
    Standing leg curls - 79
    Lying leg curls - 70
    Stiff Legged Deadlifts - 63

    Calves:
    Donkey calf raises - 80
    Standing one-leg calf raises - 79
    Standing two-leg calf raises - 68
    Seated calf raises - 61
     
  18. gubment cheese

    gubment cheese New Member

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  19. Abomb

    Abomb New Member

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    thats awesome ! did they do anymore muscle groups!?
     
  20. Marix

    Marix OT Supporter

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    Wow.. a few big suprises in there:

    I wonder why cable side lateral suck so badly? I always liked cable exercises because of constant resistance levels.

    I can't believe that close grip bench press was worst for triceps. I guess that's because it uses chest too.


    Where did you find that info?
     
    Last edited: Aug 6, 2006
  21. Chris3G

    Chris3G Bullshark Testosterone

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    a high EMG value doesn't necessarily mean best for growth, and vice-versa. There are many other variables, it's just a guideline.
     
  22. MIK3

    MIK3 New Member

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    good to know. the test results were very informing.
     
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