Let's face it, most lifters enjoy working on their chest, and the bench press, flys, and various push-up variations are the most popular workouts. These will help you gain size and strength if you do them regularly. The chest (pec major) is a big, two-headed superficial muscle with several attachment points that runs at different angles. As a result, you should think of your chest in sections (upper, lower, and middle/inner chest) and perform a range of workouts that target particular areas to attain the best potential development and definition... This brings us to the point of this article: exercises that target the lower chest.
You can better target your lower chest (which is typically overlooked) for size and strength by simply adjusting the angle at which you press or fly. We'll show you how to do it in the sections below. This is the case.
5 Exercises for The Lower Chest
1. Decline Dumbbell 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.
2. Incline 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.
3. High to Low 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.
4. 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. With practice, you'll find it easier.
5. Decline Cable Chest Press
One of the most effective cable exercises for your lower chest is the declining 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.
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