best tips for lower pecks and traps

[jaypatience]

I need help on lower pecks development and traps.
Flat Bench
Incline Bench
Decline Bench
Smits Machine Isolation pecks movement.
DB flies and Close grip DB press

Traps Compound movement
Barbell and Dumbell Shrugs heavy weights.

What can I do to get my lower pecks and traps there?

[Bad Bob]

How many reps you doin'?

[jaypatience]

I am doing four reps of 6
then i'll do drop sets, this is on all benching flat, incline, and decline. When it comes to db flys and close grip db I go heavy or increase never decrease.

[Jack Tragic]

 Remembering that we are ALL different when it comes to what works best (for whomever). Imo, your doing too many different movements. I wish that I could get back all of those years that I spent trying to build a good-looking set of pecs while doing "flat bench presses"! If you're a power-lifter...do them often and heavy as possible, if you are a BB'er...do them "rarely"! Concentrate more on incline benches. These will give you a stand-out chest w/ good delt tie-ins. I usually do them @ 45-65% on the "cline". P deck is OK, but I always come back to standing cable flyes. I can work the entire gauntlet (upper, lower and midrange) of my pecs with these by just adjusting the pulley height and body position as needed. Decline benches are OK once and awhile. Just try not to grip them too wide or bring 'em down too far (your rotators will object and rebell )  Do some heavy (this is relative) DB pullovers (X-bench) on occasion to stretch out and expand your ribcage. Be consistant, get your needed rest and eat as much protien as you possibly can! Good luck and keep us posted...eh?        Jack T.

[Jack Tragic]

For traps my routine is this...(i have to work traps on arm days because my chest, back and shoulder days are already way too heavy).
             It looks like this...Traps before arms...
                 Shrugs: Alternate EOW barbell w/dumbell. .Heavy as you can handle. (this means of course w/good form...if your formgets sloppy then lower the weight and always go for the burn)...anyway...
                     BB shrugs
                           135 X 15-20 or untill fail
                              (set 2 repeat)
                           225 till fail, continue w/rest/pause till fried.
                   *Now we get tricky. I now begin to do what I call "high-deads".
            5 or 6 sets of 5 from the power or squat rack.
                           315 X 5
                           405 X 5
                           495 X 5
                           585 X 5
                           675 X 5 (14-45lb. plates on bar). At this point, if I still feel good...i'll do 1 more set of...
                           765lbs. X 5 (16 plates)...this will hurt!
               Then we go back to shrugs...
                           225 X whatever I can still manage.
                           135 X 1 or 2 burn sets.   That's it!...DONE!
   Hope this gives you a means to the madness!    J.
                 
                         

[jaypatience]

Jack I will definitely give that a try, appreciate it bro....