How to train the lower chest muscles

The lower part of the pectoralis muscle is a relatively difficult area to train. For the lower pectoralis muscle, you can use the decline barbell bench press to stimulate the relevant parts for muscle growth. At the same time, the parallel bar dips will assist in stimulating the development of the lower chest. Secondly, the decline fly can stimulate the muscle group in the middle seam, and the rope chest clamp can have a very good stimulating effect on the lower bundle of the pectoralis major. Through the above combination of movements, you can train the lower part of the pectoralis muscle in a targeted manner.

The decline barbell bench press stimulates the lower bundle of the pectoralis major. Lie on your back on an adjustable horizontal board with your head low. Place the barbell under your chest (nipple area) and use your chest to push the barbell to the vertical line of the shoulder joint. When you first start pushing downhill, you may lose control of the pole and need protection from others.

Dips

The parts of the body that are exercised will be different if the body is leaning forward or not. If the body is leaning forward, the triceps will be stimulated more. If the body is leaning forward, the lower chest will be stimulated more. Support your body on the parallel bars with both arms, keep your head up, chest out, bend your knees, and cross your calves over the ankle joints of both feet (which will move the center of gravity forward). The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position.

Decline Dumbbell Press

The decline dumbbell bench press can better stimulate the lower bundle of the pectoralis major. The precautions are similar to those for the flat dumbbell bench press. Make sure to hook your feet on the horizontal bar. Retract the shoulder blades. Better use of lower chest strength.

Downward Flying Bird

The downward fly can not only stimulate the lower chest but also the middle chest seam. When doing this movement, keep your elbows slightly bent and keep other joints except the shoulder joints still to better stimulate the target muscle groups.

Cable chest press

The rope chest press mainly stimulates the middle seam of the chest. Different positions of the rope will stimulate different positions. The high rope chest press mainly stimulates the middle seam of the chest, but it will also stimulate the lower bundle of the pectoralis major. Keep all joints except the shoulder joint locked, and the elbow joints slightly bent. Keep your core stable and don't sway.

The chest is a very attractive part of the landscape. The broad and hard pectoral muscles show the mind and greatness of a real man.

The chest muscles should not only be bigger, but also more symmetrical and well-shaped. The lower chest is the easiest to shape. If you want to shape your chest as a whole, start with a simple set, step by step, and one day you will be able to get the shape you want.

Lower chest training is the easiest and most intuitive way to help you feel the shape of your chest. Make training more exciting.