How can I hit my pecs better?

My chest workout includes incline, decline, flat bench, and flys. My problem is that my pecs seem to have a spot that isn't responding right around or below the nipple, mostly the outside portion. They are hard and growing above this area. I have no fat in this area, it's just that the pecs seem underdeveloped here. Is there an exercise that will target my problem area, or is this just the way the pecs are?
thanx

Your pectorals are one muscle, how they are shaped will depend on how you train them. Your pec minor can sometimes impact the shape of your pecs as well, and there are certain exercises to focus on that.

Do you do any cable crossovers? And how much decline work do you do? (decline recruits the highest amount of pec involvement, more than incline/flat benching)

Also, do you do any dumbbell work? Many people respond better to dumbbells.

I do chest 2 times a week following the "Body For Life" fitness plan. (I'm sure you have heard of it).
(12-10-8-6-12) going up in weight, then the last is lower.
then 1 set another exercise.
1st workout = decline on the group then incline on the single set
2nd workout = flat on the group then fly (machine) on the single set.
I have not tried cable crossovers or dumbells.
My pecs (especially the top and inside portions) have developed nicely, the problem is the outside bottom.
thanx

you can't really effectively target an area of the pec as a beginner or even intermediate. however, as you add more mass, the areas you feel are weak will probably come up to par

Originally Posted by twm

you can't really effectively target an area of the pec as a beginner or even intermediate. however, as you add more mass, the areas you feel are weak will probably come up to par

This. Id probably find a better routine too.

Thanx for the advice. Zen, why do you feel my routine is bad? An example of how I can improve it would be much
appreciated!

You said your chest routine includes incline, decline, flat and fly.. Im guessing the rest of the routine is similar. Thats too much...all you need to do is induce growth which simply requires eating more than you did and lifting more weight than you did. More volume does not = better results. What is the entire routine you are on?

Originally Posted by ZenMonkey

You said your chest routine includes incline, decline, flat and fly.. Im guessing the rest of the routine is similar. Thats too much...all you need to do is induce growth which simply requires eating more than you did and lifting more weight than you did. More volume does not = better results. What is the entire routine you are on?

I don't think I overtrain, but I'm open to advice:

I do aerobic 2 times a week and lifting 2 times a week following the "Body For Life" fitness plan. (I'm sure you have heard of it). I
(12-10-8-6-12) going up in weight, then the last is lower.
then 1 set another exercise.
This is the chest:
1st workout = decline on the group then incline on the single set
2nd workout = flat on the group then fly (machine) on the single set.

On these days, I also do the same routine (12-10-8-6-12) for biceps (cable,hammer) and triceps (cable,skullcrusher). Throw in light deadlifts and crunches between the sets to keep my heart rate up and I'm done in about 1 hour.

What is the entire routine? Ive never heard of it and judging by your other posts its not very good.

Write out what you do every day...

I think you posted while I was editing, to clean it up, I'm reposting. Sorry

I'm open to advice:

I do aerobic 2 times a week and lifting 2 times a week following the "Body For Life" fitness plan. (I'm sure you have heard of it). I
(12-10-8-6-12) going up in weight, then the last is lower.
then 1 set another exercise.
This is the chest:
1st workout = decline on the group then incline on the single set
2nd workout = flat on the group then fly (machine) on the single set.

On these days, I also do the same routine (12-10-8-6-12) for biceps (cable,hammer) and triceps (cable,skullcrusher). Throw in light deadlifts and crunches between the sets to keep my heart rate up and I'm done in about 1 hour.

If you think this is bad, let me know why. I'm here to learn!

ugh. Write it out... like this

Monday:
Bench
Squat
DL

Wed
OH Press
Front Squat
Pullup

Fri
Bench
Squat
DL

Zen will try to help Dave out here.

Day 1 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps

Day 2 Cardiovascular Workout

Day 3 Lower Body and Abs Training Quads/Hamstrings/Calves/Abdominals

Day 4 Cardiovascular Workout

Day 5 Upper Body Training Chest/Shoulders/Triceps/Back/Biceps

Day 6 Cardiovascular Workout

Day 7 Rest

Upper Body
Chest
Choose Exercise from List
Barbell Bench Presses
Barbell Incline Presses
Dumbbell Bench Presses
Dumbbell Incline Presses
Dumbbell Flyes
Cable Crossovers
Repetitions: x12, 10, x8, x6, x12, x12

Back
Choose Exercise from List
Pull-Ups
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
Repetitions: x12, 10, x8, x6, x12, x12

Shoulders
Choose Exercise from List
Seated Dumbbell Presses
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
Upright Barbell Rows
Repetitions: x12, 10, x8, x6, x12, x12

Biceps
Choose Exercise from List
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Repetitions: x12, 10, x8, x6, x12, x12

Triceps
Choose Exercise from List
Seated Triceps Presses
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
Repetitions: x12, 10, x8, x6, x12, x12

Lower Body
Quadriceps
Choose Exercise from List
Barbell Squats
Leg Presses
Leg Extensions
Repetitions: x12, 10, x8, x6, x12, x12

Hamstrings
Choose Exercise from List
Dumbbell Lunges
Straight-Leg Deadlifts
Lying Leg Curls
Repetitions: x12, 10, x8, x6, x12, x12

Calves
Choose Exercise from List
Seated Calf Raises
Standing Heel Raises
Repetitions: x12, 10, x8, x6, x12, x12

Abs
Choose Exercise from List
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches
Repetitions: x12, 10, x8, x6, x12, x12

Dave from looking at your chest workout it would appear that you missed the phrase in bold "Choose exercise from list". Seems like you are doing the whole list and that would be very much over training.

That might have decent potential if a number of those movement choices were not there, if upper and lower body days were even, repetition numbers were static and if exercise choice remained static long enough to track results.

Originally Posted by ZenMonkey

That might have decent potential if a number of those movement choices were not there, if upper and lower body days were even, repetition numbers were static and if exercise choice remained static long enough to track results.

I agree with all of that.

Ok. I'm new at weight terminology, so please be patient. Like I said, I'm here to learn.

I will only count the weight days. Note that I'm 46 years old, and not a powerlifter. I lift 2 days a week. Both days are the same except the chest. The 2nd chest day is at the bottom.

Thurs:
decline bench
145 x 12
165 x 10
185 x 8
205 x 6
165 x 12
incline bench 115 x 12
After each of the first 4 sets, I do 48 x 12 leg curls. I don't know what it is called, but you lay on your stomach on a machine bench and do a leg curl. This is just to keep my heart rate up.


T-bar palm up grip
80 x 12
90 x 10
100 x 8
110 x 6
90 x 12
Seated Row, palm up 90 x 12
After each of the first 4 sets, I do a 5 rep dead lift with 95 . This is just to keep my heart rate up.

Cable pushdown for triceps, standing
76 x 12
86 x 10
96 x 8
106 x 6
86 x 12
skull crusher 55 x 12


cable curls for biceps (kneel in middle, pull each side)
45 x 12
50 x 10
55 x 8
60 x 6
50 x 12
regular dumbell curl seated 25 x12
hammer dumbell seated 65 x 12






Sat: Only chest is different:
Flat bench
125 x 12
145 x 10
165 x 8
185 x 6
145 x 12
Fly machine 93 x 12

Read the stickies.

Only upper body?

David to qualify what I am about to tell you, "7 years ago I did the Body for Life" as its written it was a great beginner workout for about 4 weeks. You are not doing it as written and you will find it even less beneficial.

Having done a few dozen workouts over the years, I highly suggest you check out the stickies and begin with Starting Strength. You will progress far faster and build a far better base for the future.

Not every program works for every person but until you learn a huge amount, stick with a program the way it is written and your results will be far above average.

Message received. My routine sucks.
When I originally started Body For Life, I followed it to the T. I see that I have changed it up too much, and as they say, I've "lost the rabbit". I will say that using Body For Life, I have seen a big improvement in my size and strength, but I have been stagnant now for months. Perhaps I'm just ready to move forward.
DMedley, I'm thinking you are correct. I'm taking your advice and starting the Starting Strength routine from the sticky this evening.
ZenMonkey, I liked your response better before you edited out "horrid". I came here to learn, and won't get my feelings hurt as long as I'm accomplishing that goal.
I would say wish me luck, but I can tell by poking around here that there is no luck involved.
Thanx

Its not often someone takes it with as much grace as you. You should get amazing results with that kind of attitude. Start a journal here and you should get plenty of advice and encouragement.

Thanx. I'm researching just what a deadlift is and how to properly do it (isn't the internet something).
I really enjoy working my arms, and it's not in the workout, but I'm in no position to argue with those who know
more than I. I think I will start a journal and would appreciate any criticism/advice.

Ok what I'm about to say I know someone will disagree. But I'm coming from my own experience. I did ss for 6 months. My whole body grew except my bis and tris. My shoulders now look so unproportioned its funny. I highly sugest doing some arm work pull/chinups over curls. Plz no curls lol. But its from my experience and now I regret it cause I was told don't mess with the routine etc etc

There are form videos in the Texas Method Sticky. Watch those.. all of them

Originally Posted by tcooper

I did ss for 6 months. My whole body grew except my bis and tris. My shoulders now look so unproportioned its funny.

Yes, but now you at least have some big shoulders. If you had your way and added a bunch of extras, your shoulders might have stalled and you wouldn't even have had those big shoulders to brag about. You can always get your arms to catch up quickly after you build a foundation.

Originally Posted by tcooper

Ok what I'm about to say I know someone will disagree. But I'm coming from my own experience. I did ss for 6 months. My whole body grew except my bis and tris. My shoulders now look so unproportioned its funny. I highly sugest doing some arm work pull/chinups over curls. Plz no curls lol. But its from my experience and now I regret it cause I was told don't mess with the routine etc etc

How much overall weight (muscle) did you gain in that time period?