Josh Bowmar recommends breaking down your chest workout into 3 different components, since you have three different directions of muscle fibers in your chest, even though there are only two parts: pectoralis major and minor. Josh Bowmar breaks his chest workout into the lower chest, middle chest, and upper chest. He hits all three directions of the fibers to make sure he’s getting his entire chest because that gives the best results. Your lower chest fibers come up, your middle chest fibers come across and your upper fibers come down. For example: to hit your upper chest fibers you will do a fly from the bottom, to hit your middle chest fibers you will do a fly across your body and to hit your lower chest fibers you can do dips or try flies from the top. You won’t believe the difference it makes when you hit all three components! Examples of exercise’s Josh Bowmar does for each component:
Upper chest exercises to try out:
~ Flys from the bottom to the top: For this exercise, you’ll need a cable machine and the handle attachment, fixed at the bottom.
~ Reverse grip bench press with DBs or barbell.
~ Finger tip cable presses from the bottom; best to do on a bench.
Middle chest exercises to try out:
~ Any sort of pressing perpendicular to the ground or parallel to the ground depending on whether you’re lying down or standing.
~ The Pec Deck Machine.
~ Standing cable flys and single arm cable flys with the cable machine.
Lower chest exercises to try out:
~ Cable flys from the top to bottom. For this exercise, you’ll need a cable machine and the handle attachment, fixed at the top.
~ Dips
~ Downward cable cross presses from the top to the bottom.
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