If you are enthusiastic about your workouts and are trying to gain upper body muscles to make your body look more visual and appealing. The lower Chest is as important as any other body part. Some trainers skip the lower part of their chest because they do not contemplate and consider it important.
It is a detailed process to achieve the aesthetic body. Only working for the upper chest and avoiding the lower part is generally considered a big mistake in exercises. If you are also doing this mistake then you are at the right place and this article is for you.
We will be sharing the amazing workouts that you can do at the gym and even at home to attain that aesthetically tempting lower chest. By the end of it, you will be more likely to know about the importance of lower chest workout and how to perform it.
LOWER CHEST
The muscles that are found in the lower chest just a bit inferior to your upper body are often regarded as pectoral muscles or pecs. Most male trainers tend to get lower chest fat that declines their complete body look and make it look like a disaster.
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Your body should’ve lean muscles under your chest giving it a perfect shape. To target the chest fat is never an easy task and is quite challenging in the fitness world. However, there is no possible way of targeting the chest fat especially the lower chest until you work for your complete body.
There are several ways you can lose fat from your body either by a calorie deficit or by working out. Ignoring the lower chest and working for the upper chest in isolation will only make all of your hard work go in vain.
DEFINING LOWER CHEST Workout
Lower chest workout will give you a classy look. It will give your upper body great shape and will also help you in attaining abs. A saggy lower chest does not look good and destroy your frame and figure.
Pushups are considered as the most important and indispensable exercise in defining your lower chest. Flies help in developing the inside pec muscles. There are a variety of exercises available to make your hard work beneficial and advantageous.
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These variations are equally effective depending upon the number of times you are doing and how much of period you’re giving to your body. Three workouts per week are considered effective in moving towards your goal.
MUSCLE ACTIVATION By Lower Chest Workout
An underdeveloped lower chest can be developed by targeting the pectoral muscle which is found under your collar bone. This muscle is the root of all the shapes you get. The workouts should be arranged in such a way that your muscle is activated.
Now the question arises about how to activate this muscle? Well, it is as simple as it can be in any workout. Warming up your body is the fundamental of starting off a good session but specifically for the chest, you will do exercises that will warm up your chest muscles and make them active.
These are also used to prevent muscle injury. Some muscle activation strategies are:
- Push-ups
- Pulldowns
- Stretching
- Cardio
- Jumping Rope
- Elliptical
- Dumbbell pullover
- Treadmill
- Dance
- Zumba
- Dynamic Stretching
PECTORAL MUSCLE
As we have mentioned above, the pectoral muscle is the muscle that mostly covers up your whole chest. Pecs are the sternal head of all muscles. Pectoral muscles help you in moving your arms and shoulders. They make rotational movements.
To make them more effective, engaged pectoral muscles are important in giving strength and balance to your body. This helps you in moving your arms in every direction. All upper muscles are interconnected with each other. The pectoral muscles of males should not look saggy and fatty.
You have to deal with these muscles to avoid the female look.
WHY BUILD LOWER CHEST
Working on the lower chest is crucial. Several factors should be kept in mind while targeting the lower chest part. Looks are very important but how important these workouts are to enhance the effects and muscle strength of other parts.
AESTHETIC LOOK
The unworked lower chest will affect the look of your whole body. The lower chest gives a classy and delicate look to the buildup of your figure. Each muscle improves the aesthetic of your look. Tight lower chest muscles not only make a man look handsome but also very attractive.
The bulged tight muscle catches the eyes of people. A properly built lower chest completes the development of your pectoral.
FUNCTIONING
Just as important as building muscles to increase the aesthetic look, muscle mass also helps in the total functioning of your body. It also improves your arms and helps in the rotational movement of the upper part of the body.
All the muscles are consistent and organized in such a way that neglecting a single one can destroy the operational systems of your body.
TIME REQUIRED TO BUILD LOWER CHEST
You cannot achieve the desired body shape in just a night. It can sometimes take 3 to 4 months to see a significant change. Some people complain about not achieving the targeted shape even after working for hours and hours per day.
The reason is due to their own negligence. You must train aggressively to build the lower chest in the required shape.
TRAINING TIPS FOR LOWER CHEST
There are some tips and tricks that you can do to grow the workout more operative. There is a proper sequence that ought to be followed. Some rules are:
LOWER CHEST FIRST
Power up your lagging chest by training the lower part first. Deservedly start off with a bench press. Starting with the lower part will target the most dominant part to make the muscles active and work efficiently.
A decline barbell press will give you a high strength and activeness. Doing this will help you in feeling energetic throughout the workout. If you decline in the first part you will see how less energy you will feel during the session.
PEC-MOVEMENT
Next, is a lower pec movement of your chest, Multijointed exercises such as inclined, declined and flat pushups and pulldowns will help your pecs in getting activated. Single joint exercises such as flyes will target the muscles.
It is not essential in a lower chest workout to only do exercises that involve your chest as we have discussed above all muscles are interconnected and moving your arms will also give an equivalent pressure to the chest.
Add more variation to your workouts and finds ways that do not mirror each other. Doing exercise in the same angles with the same benches will not work effectively.
SINGLE JOINT EXERCISES
Cable cross-over, cable fly, and bench fly will directly attack your lower pecs. It does not involve the triceps. For a single joint, try to do more reps as compared to presses. Higher reps will cause the joint muscles to stretch and function well. These should be done at the end of your workout.
NEW LOWER CHEST Workout MOVEMENTS
Then comes the new lower chest movements, after doing all the above movements you should go for these new exercises. These movements are not new technology but something not done for longer can be called “new” for you.
If you are used to using dumbbells then go for barbells or opt for machine training. Change the inclination of the bench, rather than straight out push your body towards the machine. These machines have unlimited arrangements and can be used in any pattern.
REST DAY
Even after doing all these sessions, some people still get used to the sessions and usually forget taking the breaks that their body needs the most. These rest days are even more crucial than the workouts themselves. Try to take breaks of a day or two after every intense training session.
When you have more energy and more stacked up glycogen in your body, you tend to work better and the speed of gaining muscles increases automatically. This is a pro tip that most bodybuilders use in their workout regime.
FINISH
These are only the steps through which you can complete a session of your favorite lower body workout. Many alternations are still allowed based on your body’s capacity and energy. There are many intense and extreme lower chest workouts that a bodybuilder can opt-in their sessions. These are discussed below.
LOWER CHEST WORKOUT
After knowing the importance of the lower chest, let us have a look at some of the most killer pieces of training that many bodybuilders choose. You can also try these workouts both at the gym or in your home. Keep reading!
CHEST DIPS
It is assumed that chest workouts can only be achieved by moving downwards. Lock your arms and hold your body against the bar. Make sure that your body is stiff and tight. Bending of arms will destroy your form. While breathing move your body downwards.
Overlap your feet and bend your knees. Your knees must be 90 degrees to maintain your balance. As you breathe in, lower your body and feel a stretch in your chest. Keeping your body at the same place, just bend your arms. Your elbows should be in the outward direction slightly. Make sure to hold the bar rigidly.
Chest dips are considered to be one of the most effective exercises for the chest. They directly work on the chest muscles. They are also known to affect the areas surrounding biceps, upper chest, triceps, and shoulders.
In push-ups, your body is generally supported by your feet and you just have to dip your chest downward. However, in chest dips, you are not provided any support hence it requires a lot of strength and muscle power.
Equipment NEEDED
The pieces of equipment that you must have to perform chest dips are Dip Machine for Chest Training. If you don’t have access to this machine, then you might need a bar rod structure made up of hard steel. They are easily available.
DUMBBELL PULL-OVER
To perform this exercise, you need to hold the dumbbell in your hands. Lay down straight on a bench keeping your face in the north. Your legs must be downwards touching the ground. Bring your arms backward towards your head.
Make sure that your body is straight. Put pressure on your chest. Avoid bending or moving your head. Pull the arms. Bent your elbow along with the dumbbells. Keep moving the elbow towards your head. Stop moving when the elbow and dumbbells have crossed your head.
Now move the elbow in the backward direction bringing the dumbbells back to their original position. Dumbbell Pull-overs are said to be one of the most effective chest exercises used by bodybuilders in their training sessions.
They majorly attack the pectoralis major and pectoralis minor which covers the chest area. They also attack the wing-shaped muscles. Moreover, the upper arm and triceps region is also targeted with this workout. As simple as it seems, this workout requires a lot of strength and power but is also equally functional.
Equipment NEEDED
The pieces of equipment needed for this workout are not as crucial to get. You will just need a pair of dumbbells. The weight of the dumbbells will be according to your choice. Heavyweights are used by bodybuilders. Just a bench and a pair of dumbbells are all you need to attack your chest muscles with this workout.
SEATED MACHINE FLYES
Sit straight and put your feet down on the ground. Your feet must be flat on the ground. Make sure that your legs in the right form. Hands grip must be at the shoulder level. The handles of the machine will be parallel to your face. Keep your posture upright.
Your arms must be slightly bent. Move the arms with your full force and then hold for 2-3 seconds. Contract the pectoral muscles. It will push pressure on your muscles and will cause an intense stretch. The bars are arranged in such a way that they will provide resistance to your arms.
After the gap, bring your shoulders and the handles to the straight position. Seated machine flyes directly affect the pectoral major and pectoral minor of the body. These muscles cover up the front-most region of your body. You can also adjust the weight of the handles based on your requirement and intensity.
Equipment NEEDED
The pieces of equipment needed for seated machine flyes are a pec deck machine or a seated flye machine. They consist of two handles and a seat that lets you sit comfortably. The machine is made in such a way that it will affect the chest muscle mass and will increase the mass.
DECLINE DUMBBELL FLYES For Lower Chest Workout
Next comes the decline dumbbell flyes. This workout is performed on a decline bench while putting your weights on your thighs. Hold the dumbbells in your hand. It is suggested to use fewer heavyweights as this exercise also puts pressure on your thighs.
Bring the dumbbells towards your chest with slightly bending your elbows. Open your arms till your arms reach the levels of your shoulders. Stop for 2-3 seconds. After the rest bring the shoulders back to their original position.
Decline Dumbbell Flyes work on your pectoral muscles both major and minor. The arms, wrists, and elbows consisting of triceps and biceps act as stabilizers and are also affected during this workout. It is an upper-body isolation exercise mostly targeting the lower chest.
High reps of this workout will increase the functioning and operation of this workout.
Equipment NEEDED
The pieces of equipment needed for this workout is a very crucial and critical machine which is the most seen equipment in gyms. This machine is known as the Chest Decline Dumbbell Flye machine. It is hard-core equipment affecting the chest muscles.
SEATED CHEST PRESS For Lower Chest Workout
Seated Chest press is a more advanced form of seated machine flyes. You will have you sit on the bench with the handles facing your chest. Handles should be parallel to the mid-chest. Bring the handles forward pressing them in the straight direction.
Breathe and rest and then slowly bring back the handles towards you. It is an alternative to bench press. The seated chest press is the most effective workout, out of nine chest workouts, this one comes the fourth. Keeping the inhaling exhaling process slowly performing a pressing movement.
Keep your head aligned with your spine. The press depends on your body type, the capacity of your body, the overall fitness level of your body, and your energy levels. This workout tends to increase your metabolism and burn more calories.
This workout will one of your chest muscles. Targeting the pectorals, triceps, and biceps this workout targets the muscles and increases the activation level of your body.
Equipment NEEDED
The piece of equipment needed for seated chest press is a seated chest press machine. The arms under the weight-bearing load and pressed and pushed outwards. Moving them away from the chest.
This exercise can be performed with the help of this machine only. Try to avoid playing with steel rods and bars at home as it can hurt your body if not treated properly.
CABLE CROSSOVER
For this workout, place the pullies on your head and then step forward. Pull your arms together. Move the shoulder downwards and hold tightly. Rest for some seconds. Let the cable pulley bring your arms back to the standard position.
Cable cross over targets the pectoral muscles which are known as the lower pecs. This hits the outer muscle fiber. Adjust the pulley position according to the area of the chest you want to target.
Equipment NEEDED
This most versatile exercise requires a cable cross over a machine. It is available on different online websites. You can also purchase it from functional trainers. You will be able to find the best machine from the suggestion of your fitness trainer. Make sure that the machine you get is flexible and has elastic pulleys.
DECLINE BENCH PRESS For Lower Chest Workout
For decline bench press you will need a bench. Lie down on the bench and lock your legs on the decline bench. On the shoulder width, grab the dumbbells or barbells. Slowly bring the barbell downwards. Exhale and rest for a while.
Keep breathing with your giving a push to your chest. Keep the movement vertical. This is a great exercise that can actually target the biceps, triceps, and the lower chest part. It requires great strength. The weight of the barbell can be adjusted accordingly.
Equipment NEEDED
You will need a complex machine named decline bench press. You can find it from different gyms and fitness retail shops. All of these machines are costly. Buying a good one will make your workout effective and operative. Try to get the machine with strong barbells and rods.
INCLINED PUSHUPS
This is something we all are familiar with. Pushups can be done at home without any equipment. These are considered the simplest yet the most effective workout for the lower and upper chest.
An inclined pushup is a term in which you’ve to hold a sofa or in the gym, you are required to put a pushup bench in front of your head. Keep your hands straight on the bench and perform pushups. These will affect the muscles and help them inactivating.
Equipment NEEDED
As simple as it sounds, inclined pushups are very easy to perform. All you need is a firm chair, sofa, or an inclined bench and you are good to go.
Lower Chest Workout SUMMARY
After all that we have discussed above, there are several workouts for the lower chest. You will find a lot of variety in these workouts. They are very effective if done strategically.
Bodybuilders and trainers work hard on their lower chest and these top workouts work wonder for both a muscle builder or a layman. Make sure to follow the protocols before trying anything new. Stay fit, stay active, and build your lower chest!