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  1. #1
    fir
    fir is offline Senior Member
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    Default Upper and Lower Pecs?

    Not so long ago there was an interesting thread about "upper" and "lower" abs, what do you think of up and low pecs?
    Personally I've always had a square chest as I do overhead presses rather than bench.
    Can you actively recruit one considerably more than the other or is a square chest just genetic or what?

  2. #2
    ad5ly is offline Senior Member
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    Just last night I was reading from BB on page 270. It indicates that Decline Bench Pressing can produce a drooping look to your pecs (man boobs) especially as you grow older. Be glad you have a squared chest muscles. Keep doing those OH presses and INCLINE Bench Presses. The Square Pecs is the ideal look (If looks are important to you) that men should aspire to. Much like the iconic images we recognise in Ancient Spartan Soliders or statues of Hercules..Dennis

  3. #3
    Pats is offline Member
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    Quote Originally Posted by ad5ly View Post
    Just last night I was reading from BB on page 270. It indicates that Decline Bench Pressing can produce a drooping look to your pecs (man boobs) especially as you grow older. Be glad you have a squared chest muscles. Keep doing those OH presses and INCLINE Bench Presses. The Square Pecs is the ideal look (If looks are important to you) that men should aspire to. Much like the iconic images we recognise in Ancient Spartan Soliders or statues of Hercules..Dennis
    I find the Incline Bench BARBELL Press very uncomfortable, do you think I can stick to Incline DUMBBELL Presses and only those? (as in forget the typical Bench Press all together which can hurt my shoulders in the long run)

    I don't have droopy pecs but neither square (which I really would like to have).

  4. #4
    ad5ly is offline Senior Member
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    Yes you can do dumbell presses. I actually prefer them myself when I do them ( not doing them now because I am doing ETK). Over the years I really wrecked my shoulders from bad bench pressing form with a bar. Knowing what I know now things would be far different. Keeping shoulder stable and packed and not letting my ego dictate pressing weight that I had no business pressing in those earlier years would have saved me from alot of pain later on...Dennis

  5. #5
    Northern Kettlebells is offline Senior Member
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    Quote Originally Posted by fir View Post
    Not so long ago there was an interesting thread about "upper" and "lower" abs, what do you think of up and low pecs?
    Personally I've always had a square chest as I do overhead presses rather than bench.
    Can you actively recruit one considerably more than the other or is a square chest just genetic or what?
    Have you had a look at the T-nation article that was linked in the abs thread? Bret did similar tests on the pectorals, which show that particular exercises do produce more muscle activity in a certain area of the muscle.

    Whether or not this means you can develop a particular portion of the muscle I am still unsure, but the articles are very interesting and well worth a read

  6. #6
    forth is offline Senior Member
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    Default

    First: the ab muscle (six pack) is one muscle, which is why you normally can not target specific parts of it.

    The pectoralis major is very different and is easier to think about as two muscles. The clavicular part and the sternocostal part.. two different heads.. and yes it is very easy to target one or the other.

  7. #7
    Pats is offline Member
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    Quote Originally Posted by ad5ly View Post
    Yes you can do dumbell presses. I actually prefer them myself when I do them ( not doing them now because I am doing ETK). Over the years I really wrecked my shoulders from bad bench pressing form with a bar. Knowing what I know now things would be far different. Keeping shoulder stable and packed and not letting my ego dictate pressing weight that I had no business pressing in those earlier years would have saved me from alot of pain later on...Dennis
    Yeah I know what you mean, I've read A LOT on Bench Pressing (in Beyond Bodybuilding as well) and while I've learned the basics, keeping the back arched, forearms perpendicular to the ground when the bar is at its lowest etc... but I still don't feel ready so I was thinking of just dropping it for Dumbbell Incline Bench Press to not injure my shoulder for ETK ROP later on (on PM now, those TGU really build the shoulders).

    Edit: Also, what is your opinion on the KB Crush Lift? It was in Beyond Bodybuilding where Pavel says that it builds "old style" pecs.
    Last edited by Pats; 07-01-2011 at 02:04 PM.

  8. #8
    ad5ly is offline Senior Member
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    KB Crush Lift - never done them. At first I thought you meant the kb crush CURL..so I had to look up the crush lift. It looks promising. If Pavel says it builds "old style" pecs I believe him. The Beyond Body Building book is "golden" ( Gov. Ron Blagojevich - hehe!!) for sure. ..Dennis

  9. #9
    JWN
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    I can't remember the location I read this, but I can remember that the source stated that the reverse grip bench press ( as described in BB) is felt a lot more on the upper pecs. I haven't tried this myself but just something that you could think about giving a shot.

  10. #10
    Northern Kettlebells is offline Senior Member
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    Quote Originally Posted by forth View Post
    First: the ab muscle (six pack) is one muscle, which is why you normally can not target specific parts of it.

    The pectoralis major is very different and is easier to think about as two muscles. The clavicular part and the sternocostal part.. two different heads.. and yes it is very easy to target one or the other.
    I think this is the key difference. One origin and one head means you cannot target specific parts (in my opinion, may be wrong), but if there is more than one head then different exercises will each individually

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