Droopy Pecs

Diagnosis

This condition is the result of overdeveloping the lower chest and underdeveloping the upper chest. A slight imbalance is normal, but a more pronounced gap draws attention from the shoulders and harms the torso balance. This is a common problem among those who emphasize flat bench presses, flat flyes and dips – all lower-pec growers.

Remedies

• Prioritize the upper-pec region by training it first in your chest workout with more volume.
• Avoid direct lower-pec lifts such as bench presses, decline presses, decline flyes and dips.
• Every third workout, do incline flyes before incline presses.
• Use a spotter for incline presses to push your sets to failure or beyond.
• For the drop set, go to failure at approximately 10 reps, and then immediately reduce the weight and go to failure again. Proceed in this manner for two to four such drops.

Upper-Chest Prioritization Routine

Professional's Advice

Mat DuVall does incline flyes first in his chest workouts to isolate and pre-exhaust his upper pecs.