Unless you want to define your chest or strengthen yourself for pushing at a downward angle, you don't need to do any special lower pectoral routines. If you rotate through a variety of chest exercises during your normal workouts, working your pecs from different angles, you'll be OK.
If you want to build your lower chest in particular, you should continue to practice the twice-weekly full-body strength routines that the US recommends. Department of Health and Human Services – these are essential for keeping your body robust and healthy. Simply combine the lower chest workout with your previous workouts. Add the lower pec exercises to what you're already doing on chest day if you're doing weight-training splits.
The amount of repetitions to perform isn't fixed. In general, if you want to increase your strength or muscle size, you should start with at least one set of eight to 12 repetitions. As your body adjusts to the training, you can add more sets. You can utilize higher repetitions and lighter resistance if you're more interested in increasing endurance.
5 Best Exercises to Develop Lower Chest
Decline Bench Press
The decline dumbbell bench press is a terrific place to start with lower chest exercises. The bench press is one of the most effective techniques to strengthen your pectoral muscles in general, but adding the decline will target your lower chest even more.
After warming up, place a decline on your weight bench with your adequately sized dumbbells - roughly 15 degrees below horizontal is typically about right. The lower you go, the more your lower chest will activate. However, you must double-check that your technique is still accurate.
Elevated Push-Ups
Because you don't need any equipment other than a platform to elevate your hands-on, incline push-ups are one of the most basic and effective exercises. You'll be pushing downwards as well as outwards because of the angle at which you're placing your body, which will focus on your lower chest.
You must elevate your hands while keeping your feet on the floor to execute incline push-ups. A chair or a weight bench could be used. Once you're safe and secure, execute a regular push-up by extending your arms and pushing yourself away from your hands, then lowering yourself back down.
Cable Crossovers
A popular lower chest workout is the cable crossover. Adding cables to your workouts gives variety to your routines, rather than merely doing dumbbell or barbell exercises, which can become monotonous and lead to a plateau.
The cables must be put higher than your shoulders for the cable crossover to work. Pull the wires forwards and down till your arms cross over once you're comfortable and have one foot forward to keep you securely in place to isolate your chest. What we're truly looking for here is a downward movement.
Chest Dips
Lower chest dips are a more demanding workout. You'll need dip or parallel bars, but instead of targeting the triceps (which is the most popular target in this exercise), you'll try something different.
You should add an angle to your movement to target the lower chest. As you begin to lower yourself, lean forward so that when you push yourself back up, you are driving from your chest rather than your legs. The importance of balance and stability cannot be overstated. You will find this easier with practice.
Decline Cable Press
One of the most effective cable exercises for your lower chest is the decline cable chest press.
To bring the cables down as you push, you'll need to place them high. Drive your arms straight out, away from your chest, after you're comfortable and have a strong grasp on the apparatus. Your lower chest will still have good muscular activation levels due to the angle of your posture.
Related article: 5 Exercises to Build Chest Muscle With Dumbbells
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