Are you killing with the daily push-ups but struggling to thicken the lower pec line? While most bodybuilders show promising results in developing the lower portion of the chest, some still strive to get the lower chest workouts right. This is one of the major reasons behind the undelineated pec lines. Also, most weight lifters do not focus on lower chest workouts in their initial days of resistance training. However, once a person builds a strong chest, putting the lower chest at work for a chiseled chest becomes an important next step.
While most people are aware of the standard resistance training workouts as they try hard to set the ultimate beginner’s workout, many lack the knowledge of the most effective lower chest workouts. If you are among these people, think no more and dive straight into this article to learn the best lower chest exercises.
Table of Contents
- Best Lower Chest Exercises
- 1. The Barbell Bench Press
- 2. Decline Dumbbell Flye
- 3. Cable Crossover
- 4. Chest Dips
- Conclusion About Lower Chest Workouts
Best Lower Chest Exercises
When a bodybuilder is on his way to achieving that sharp-cut toned body, every body part matters. This is why trainers make bodybuilders wrap their heads around various workouts, such as big biceps workouts, that focus on different body parts. Though lower chest workouts rank a little less in full-body workouts, they are surely not forgotten. So let’s now understand the best lower chest exercises that will help you get that shielded chest!
1. The Barbell Bench Press
Undoubtedly, this lower chest workout is supreme among all lower pec builders. It is an inherent weekly lower chest exercise for chunky bodybuilders’ workout routine. It is still the cornerstone movement for legendary bodybuilding icons. It not only enhances the muscle mass slabs but enriches entire pecs by providing strength.
How To Do The Barbell Bench Press? Follow These Simple Steps!
- On a flat bench, lie straight on your back.
- Hold the bar with both hands wider than shoulder-width apart. Your hands should be exactly above your elbows while you reach the bottom of the move. This will let you perform with maximum force generation.
- While you breathe in, bring the bar down to the chest gradually.
- And, as you breathe out, push up, gripping the bar hard. Watch up on the ceiling rather than the bar to ensure the same path for every rep.
Precision tips: You have to ensure that your torso is in the correct position throughout every rep of each set of this lower chest exercise. Start with placing your feet firm on the floor. Keep a slight arch in the lower back and lift the ribcage a little bit high. Go back into the bench while you shrug the shoulders down. With strength, lower the bar at the level of your lower chest.
2. Decline Dumbbell Flye
Flye movements help the chest work immensely. No other lower chest workout focuses on the lower pec line as the decline exercises do. Builders get the best of the stretch with the flye motion, better than the press workouts. This simply means that you should incorporate flye motions in your workout regimen if you want to hit the pecs right!
Go Through These Steps To Rightly Execute The Decline Dumbbell Flye:
- After selecting the weights, sit on the decline bench and keep the weights on your thighs.
- Lie down on the decline bench and start the movement by bringing the weights near the chest with elbows slightly bent.
- Then, try to stretch your hands till the shoulder level.
- End the movement by slowly taking the arms back to the initial position.
Precision tips: Ensure to set the torso right before performing the barbell bench press. Also, bending the elbows is crucial to get this lower chest workout right. It allows you to have a deep stretch for the pecs with every rep. In addition, you can modify the angle of decline to derive extra motor unit pools.
3. Cable Crossover
There is no such distinction between a shaping and muscle-building exercise. But still, many bodybuilders think of cable crossover just as a shaping lower chest workout. Nevertheless, an exercise performed with optimum vigor, resistance, and intensity will surely let you build both muscle and strength. Be it the ideal shoulder workouts for men or lower chest exercises, all work on the same principle.
Cable crossovers incredibly target the lower pectorals because of the plane series of motion they involve. In addition to this, they focus on the top with powerful stretch and the bottom with solid peak contractions. Thus, this lower chest exercise is indeed a tremendous one for muscle growth.
To Perform Cable Crossover, Follow This Effective Lower Chest Muscle Building Sequence:
- Keep the pulleys above your head at a high position.
- Grab the handles of the pulley in both hands.
- With one leg forward, lean in a bit and stretch your arms downwards.
- Bring your hands close as much as possible with this movement.
- When you end the movement, gradually let the pulley take your arms back to the starting position.
Precision tips: Try to bend your waist roughly around 30 degrees while your shoulders are down and your ribcage is under outward pressure. Strive for a full stretch while you are at the top, and then slowly stretch the cables towards the bottom with entire body strength. This lower chest workout demands a hold of contraction for a few seconds while you focus on bending lower pecs hard.
4. Chest Dips
As we speak of the most effective lower chest workouts, chest dips are recalled as one of the most underrated lower pec building exercises. This solid exercise is as effective as the barbell press. Consistency with heavy chest dips will allow you to form a perfectly shaped chest along with tremendous strength and endurance.
Stick To These Simple Steps To Perform Chest Dips Correctly:
- Use an elevated platform or a machine to execute this movement.
- Begin with grabbing both sides of the machine.
- Carefully bring your body above the floor and then lock your arms.
- While bending your knees, crisscross the feet.
- Now, finally, bring your body down and bend both arms till you feel pressure on the chest.
- After you complete one rep, get back to the rest position.
Precision Tips: To maximize your gains as you engage the pectorals while performing chest dips, try to lean the torso at about 45 degrees forward. Hold this position during both concentric and eccentric portions of each rep. Also, ensure that you bring your torso low enough that you feel the stretch force in your pecs; however, do not fully lock the top.
Also See: Diet Chart For Bodybuilding Beginners
Conclusion About Lower Chest Workouts
Most people mistakenly consider building lower pecs as a part of the regular gym workout regimen. So, lower chest workouts stand a lot behind in their workout routine. Indeed, it’s no cakewalk, but the lower chest workouts are essential for building a toned, perfectly V-shaped upper body. Like the other bodybuilding exercises, lower chest workouts also demand consistency and discipline. So, for a bolstered upper chest, make sure you do not fall short on working out all three chest areas individually. Working on each section of the chest will surely lead you to a godly chest!