Everyone either men or women loves to have great chest muscles. Chest muscles usually consist of 3 parts area, upper chest, middle chest, and lower chest. Most of men usually train their upper and middle chest, while they take the most size in our chest muscles. Often leaving lower chest workout, which raises the question. Why my chest does not have proper definition?. The main reason is that, lower chest give that pump in our chest.
Lower Chest Anatomy
Before learning various type of lower chest workout. We should know about our chest, what kind of muscles consist in our chest region.
There are 2 most important muscles fibers in our chest region:
- Pectoralis Major: They are the dominant muscle group, because they are the largest largest muscle fiber, often known as the fan-shaped. it major contribution is to thoracobrachial motion. Each one pectoralis muscles spans half of the upper chest, and has connection points on the sternum (breastbone), ribs, clavicle (collarbone), and humerus (long bone of your upper arm).
- Pectoralis Minor: They are the inferior muscle group, as they lies behind the pec major. They are triangular in shape, and often controls structures associated with your backside. They may be smaller but sure it is very difficult to target pec minor.
Novak a leading fitness trainer says:
Targeting a small muscle like the pectoralis minor may be difficult, as it doesn’t seem to be a prime mover.
This is the reason lower chest muscle development is very difficult when compared to major pec, because it usually very difficult to target as range of motion is very less.
How To Workout lower Chest
Targeting lower chest is really important for development of chest muscle as a whole. Unlike any other muscle development, Lower chest development also take place similarly. That after a workout your muscles fiber get damaged and in the process of recovery with the help of protein.
Just training your lower chest will not improve your overall health, but creating a workout plan giving importance to every muscle is the best workout plan.
Usually Lower Chest exercises done on an incline or a decline angle, which help us to target that lower chest really well. The best part is that we can do a lower chest workout with or without weight at our home or our gym. This all depend on how hard would you like to target your chest.
Most of the time we have a problem that we can’t find the best exercise for our lower chest region. To help you with that we have gather best lower chest exercises, which consist of both calisthenics i,e body-weight exercises and dumbbell base exercises.
Best Lower Chest Workout
We have just not selected only dumbbell base exercises but also free weight exercises, that you can do at your home or at your office. You might need a different few instrument for each of the exercises but one thing that remain the same should be dedication to be a better person.
1. Decline Dumbbell Press
Decline Dumbbell press is the most famous exercise, when it comes to training your lower chest. Decline press is another great way to use the bench. As we know dumbbell give a great range of motion in all.
- Pair of dumbbell according to your weight.
- Decline Bench.
- Set the decline bench at a 45-degree angle, Pick your weights and place them on your thighs as you sit on the decline bench.
- As you lay down on the bench, twist the dumbbells and place with on chest position. The hands should remain facing inward.
- Arms Should form a 90-degree angle with the elbow. So that your in command with dumbbell.
- Start pressing the dumbbells in the vertical movement off the ground. While inhaling and exhaling
- Try to squeeze your dumbbell for 1-2 second, when they are on the top. It will provide extra pump to your chest.
- Do around 8-12 rep 3-4 per set.
2. Decline Bench Press
Decline bench press is also one of the most famous exercise. It work on the same principle as decline dumbbell press, but the sole difference is of the requirement we use in those exercise. Decline bench press is often use to increase strength whereas dumbbell has a good range of motion.
- One barbell according to your weight.
- Decline Bench.
- Set the decline bench at a 45-degree angle, Pick your barbell and place them on your thighs as you sit on the decline bench.
- As you lay down on the bench, place barbell on you chest position. The hands should remain facing inward.
- Arms Should form a 90-degree angle with the elbow. So that your in command with barbell .
- Start pressing the barbell in the vertical movement off the ground. While inhaling and exhaling
- Try to hold your barbell for 1-2 second, when they are on the top. It will provide extra strength to your chest.
- Do around 8-12 rep 3-4 per set.
Try using this bench for your lower chest workout:
3. Incline Pushup
One of the best and the most easiest exercise to target you lower chest. Not only you don’t need any weight, but you can you do this exercise anywhere you want.
- a flat workout bench, jump box, or step platform
- Stand in front of the bench/jump box/step platform. Place the hands shoulder-width apart on the edge of the bench.
- Set a plank position by extending the legs backward until the legs and back form a straight line.
- Now try and do your normal push-up i.e slowly bend your both arms to lower the chest toward the bench. Remember to keep the elbows and arms close to the body.
- Slowly push the body away from the bench, extending the arms but maintaining a slight bend in the elbow.
- Perform 8–12 reps for one set and try to do 3-4 set.
- This exercise is both good for workout or warm-up. You can wear a weighted jacket to add some weight.
4. Cable crossover
One of the best exercise not just for lower chest exercise but for every chest muscle. It is because of wide range of motion, which we can do in cable cross by setting pulling height.
- a cable machine
- set cable crossover higher than your shoulders to start.. Attach one handle to each pulley and then select the desired weight.
- Put one step forward and pull your arms together. Stand in the middle of the cable machine and take a few steps forward to put a little tension on the cables.
- Lean forward.
- Extend the arms out to the side but keep a slight bend in the elbows. Do not let the elbows move behind the shoulders, as it will lock your arms transfer all the weight to bone rather than muscle, which is not good.
- On the exhale, bring the hands together in front of the body.
- Return to the starting position by slowly extending the arms and inhaling.
- Do 8–12 reps per set, and rest in between sets.
5. Chest Dips
- a set of parallel bars
- Have a steady grip on the bar, so that you won’t loose it.
- Hold yourself up between two bars that are slightly wider than hip-width apart, arms straight but not locked out, and feet off the floor.
- Slowly inhale while bending the arms and leaning the torso forward. Continue lowering the body until there is a slight stretching sensation in the chest.
- Without swinging, Repeat as many reps as possible without overexerting the muscles.
Try using this for lower chest workout at home:
As we know lower chest is just one part of our chest and we should train all section of our chest. These exercises not only just lower chest but your whole chest as whole. similarly, every chest exercise target our chest, but the intensity is different. So try to add these exercise next time in you workout.