need some input on certain muscle groups

[tim290280]

i need some help on working back lats

Just about any back exercise. The trick is to actually retract the scapular.

and for lower chest
i dont like doing decline freeweight workouts

Just about any pressing exercise below 60 degree incline.

and would also like to know if incline close grip is good for building inner/upper chest

No such thing as inner chest. Clavicular head (upper chest) is recruited with all presses but has greater (proportional) leverage with greater inclines.

 

[mgballa4life]

thanks i found out at my gym the smith machine is straight down/up
my old gym it was slanted and i did rows on it, facing behind. so it would move up towards my chest/lower area
this one..being straight up/down i dunno, im gonna check into it
see how it works, im also going to do db rows monday.

let me know how that goes

 

[Hypocrisy86]

Tim - thanks man, i never knew the degree of the bench mattered so much, i had the bench while doing DB rotator cuff warm ups on the 2nd hole, (not much incline) im going to start with the 2nd and see how it works
for back, i've been somtimes (with pulldowns and rows) flexing my back while repping out. does feel like im getting pumped.
MGballa, i'll test it out soon, and tell you what goes on
just hope the plates are there