best chest exercise?

[under200]

Hi all,having a problem with my chest ,
i can't seem to get that nice cut under the pec. You know the one, where the bottom of your pec has a nice horizontal bottom. What can create this? What are some excercises that shape the pecs nice, sides included. Thanks in advance.
Under200

[Phreezer]

Low grade Decline Dumbell press... Flat bench..Dumbbell presses.. Weighted dips...

[armsports]

What Phreezer said, along with good genetics, dropping bodyfat levels, and just adding overall mass to the pecs.

[under200]

Thanks alot guys, guesss I will have to start hitting the decline dumbells more. Just gotta be careful on the weight. When ever I go heavy I F*ck up my rotator cuff. Got some Vioxx on the side for that but it comes down to genitics for me, kinda small framed. Any good exercises for the pecs on the cable machines to add shape? That seems to be a bit more gentle on the shoulder.

[Skullfucked]

-Swiss ball dumbell presses.

[HeavyLiftr]

Originally Posted by under200

Hi all,having a problem with my chest ,
i can't seem to get that nice cut under the pec. You know the one, where the bottom of your pec has a nice horizontal bottom. What can create this? What are some excercises that shape the pecs nice, sides included. Thanks in advance.
Under200

There are factors here that we're not sure of, and therefore can't give you the best info:

1. How long have you been training?
2. How often do you train chest per week?
3. Are you focusing on barbell exercises or dumbbell exercises?
4. Are you going for mass or cuts?

You say you want that cut, but I'm thinking you want to bulk up the lower chest so that it hangs down and you get the illusion of a "cut". Welp, lots of dips with some weight around your waist for 4 sets of 10-12 will do it for you. Declines are good if you have a spotter and can go deep, or you can opt for dumbbells if you can control the weight.

Drop the "isolation" moves: Flyes - gone! Cables - gone! Machines - gone! Heavy barbell incline, declines, flat presses and weighted dips will get you what you want in 3 to 4 months if you hit em twice a week.

HL

"no BEE S-A"

[under200]

1. How long have you been training?
2. How often do you train chest per week?
3. Are you focusing on barbell exercises or dumbbell exercises?
4. Are you going for mass or cuts?

Hey Heavyliftr, I do chest twice a week and to answer the above?'s
1) 8yrs.
2)2 times
3)more barbell
4) a bit more cut although I don't want to lose so much mass I look like a skinny marathon runner

Thanks for the advise, I have been doing alot of cable and flys on the machines. Looks like I should get back to basics with the old dumb bells. I'll start doing dips too.
Under200

[Ramstein II]

That is usually a function of dropping body fat. If you’re an “apple” and not a “pear” like a woman, meaning you store most of your bf in your upper body, then you store fat under your arm pits and around the chest (man boobs in extreme situations). This is not to suggest gyno, just fat storage. If you’re telling us that you’re vascular and lean and still have not bridge on your lower pec, then it’s either genetic or you need to look at how you press. A lot of us are triceps bench pressers. Otherwise, use the usual suspects: bench press (DB or BB) and dips.

One other thing, doing too many iso movements, like flyes can screw up your chest training and here’s why: Iso movements lack the sufficient levels of tension on the target muscle to be great mass builders. They do, however, cause significant protein degradation and damage to the muscle. This has some anabolic effect in that damaged fibers spew out anabolic agents like IGF-1 and attract free testosterone. However, muscle growth is not dependant solely on this process. A great deal of it is tied to load and its message to the nervous system which in turn causes adaptations.

Without going any further, the long and short of it is that flyes and iso moves cause damage to muscles that doesn’t lead to all that much growth. Thus, they prolong recuperation. It’s a cost/benefit analysis. Is the damage to muscle and connective tissue worth the delayed recuperation for the anabolic properties it offers?

[truly insane]

Dips!!!!

[hizhonor]

Did I see You have a rotator cuff problem? If that's the case,
I urge you to pursue caution when pressing and doing dips. Personally, I am scheduled to undergo shoulder surgery on the 28th. This stems from years of "working through the pain" when doing chest exercises. Vioxx will help alleviate the inflammation but not its cause. If the problem persists, see a sports chiropractor or sports medicine doctor. Best of luck.