If you’re looking to strengthen their chest muscles in the lower part can take on a variety of exercises that build pectoral muscles.
The pectoral muscles that is often referred to as pecs, define the form and look of the chest. They also control a range of arm movements like rotation and flexion of the arm, and then moving it toward the midline of the body (adduction).
Two muscles make up the pecs. The pectoralis major extends from the shoulder up to mid-chest and the pectoralis major is located on the outside in the chest right behind the pectoralis major.
For a stronger pec exercise routines which work all over the chest. There is a way to focus on certain chest areas by lifting exercises that are modified.
In accordance with the Physical Activity Guidelines for AmericansTrusted Source, people should engage in muscle-building activities at least two days during the week. A set of 8 to 12 reps (reps) can be effective for resistance training, however two or three sets could be more efficient.
This article outlines five exercises to help people increase strength and size in the chest area below.
1. Push-ups in the inline
Pushups are an excellent multi-purpose exercise since they target all over the upper body as well as back. Pushups that are performed at an angle will help focus that lower part of the chest.
an exercise bench that is flat or jump box step platform
Sit at the front of the bench. Set your hands at shoulder width apart on the edges of the bench.
In a plank-like position, you should be stretching the legs forward until the legs and the back make an even line. Place the weight on the soles of your feet.
The arms should be bent slowly to lower the chest towards the bench. Be sure to keep your arms and elbows close to your body.
Then slowly push your back of the body from behind, and then extend the arms while maintaining an incline in the elbow.
Perform 8-12 reps per set.
2. Decline dumbbell press
The directions for this exercise call for dumbbells but individuals can choose to make use of a barbell in lieu.
A barbell can permit people to lift heavier weights with fewer repetitions, however dumbbells provide a larger flexibility, which could be the best option for those who wish to strengthen their chests.
two dumbbells or one Barbell
one decline bench
The decline bench should be set at an angle of 45 degrees and lay down on it using one dumbbell for each. Place the dumbbells on your legs with palms facing the inward. Make sure that the back stays level.
Lift the dumbbells above the chestand extend the arms to the ceiling. The hands must remain towards the inside.
Place the dumbbells shoulder-width apart, and rotate the wrists until your palms are facing away.
Begin by bending the arms until they form a 90-degree bend at your elbow. The dumbbells should rest located on the outside of the chest.
On exhale, use the muscles of the chest to push the dumbbells upwards. Press the weight to high point of exercise and hold it for a couple of minutes.
Then slowly lower the dumbbells until they then return to the starting position.
Perform 8-12 reps in one set. Rest in between sets.
3. The dumbbells are lowered, with external rotation
This exercise is a variation of the exercise previously performed. It’s a little more complicated than the traditional dumbbell press, and those doing this for the first time may prefer using less weight until they’re at ease with the move.
Two dumbbells or one barbell
one decline bench
Lay down on the bench that is incline with a dumbbell each. Place the dumbbells on your legs with palms facing towards the inside.
The dumbbells should be lifted over the chest while extending your arms toward the ceiling. Keep your fingers in the exact place.
Lower the dumbbells back to the starting position. However, at this time, you should keep the palms facing the inward direction. Make sure that you do not rotate your palms. The dumbbells must be parallel to the body.
On exhale, apply the chest muscles to pull the dumbbells up while rotating the palms to the side to turn the thumbs in each. Hold the squeeze for about 1 to 2 minutes.
Return to the beginning position by gradually dropping the dumbbells, while turning the palms towards the back.
Each set should be comprised of 8-12 repetitions. Take a break between sets.
4. Cable crossover
Cable machines provide a broad variety of exercises based on the positioning that the pulleys are placed. The pulleys that are higher in the position will focus more on the lower chest , while making them lower puts more emphasis on the upper chest.
The cable crossover is a way to work muscles that are located in both the upper and outer areas of the chest.
a cable machine
The pulleys should be placed above the head. Attach one pulley handle and then choose the weight you want to use.
Use one handle for each hand, palms facing downwards. Place your hands at the center of the machine and then take some steps forward in order to put some pressure on your cables.
Move one foot ahead.
The arms should be extended towards the side but maintain a an incline at the elbows. Make sure that the elbows do not extend behind your shoulders.
After exhaling Bring the hands together before the body.
Return to the beginning position by slowly stretching the arms and exhaling.
Perform 8-12 reps for each set. Rest in between sets.
5. Parallel-bar dips (chest)
Parallel-bar dips work several muscle groups in the arms, chest, shoulders and back. When performing this exercise, be sure to lean slightly forward during the dip in order to work the muscles of the lower chest.
A bar set with parallel lines
Use the arms to lift the body above them.
Slowly breathe in while bending the arms while leaning the torso toward the forward. Lower the body slowly until you feel an elongated sensation within the chest.
When you exhale After exhaling, raise the body to the bar.
Perform as many repetitions as you can without overexerting your muscles.
Parallel-bar dips require a substantial level of strength in the upper part. If you aren’t at ease doing a full chest dip could opt for the alternative below.
Parallel-bar dip variation:
Grab the bars and then jump upwards, making sure your arms are straight and your body is up above the bars.
Slowly lower yourself by bending your arms while leaning towards the front. Repeat until there is an itch on the chest.
Instead of lifting your body put your feet gently on the floor, then release the bars.
Perform as many repetitions as you can, without overworking the muscles. Work on strengthening and broadening movement range within the upper body prior to attempting to do an entire chest dip.
The above exercises work the lower chest muscles when you do them correctly. It is recommended to incorporate these exercises into a complete exercise routine for strength to attain an aesthetically balanced physique.
People who are trying these exercises should be mindful of executing each exercise with correct techniques and posture. It is possible to avoid injury by not doing sets too quickly and by not using excessively heavy weights. It is crucial to not work those muscle groups several days at a time because muscles require time to heal following a workout that is intense.