When you do chest workouts, perform exercises that target the upper, middle and lower region. This ensures maximum muscle fiber recruitment. To specifically work your lower chest, you can do several exercises with the help of fitness equipment and body weight. Aim for 10 to 12 repetitions and four to five sets of your exercises.
Decline Bench Press
Decline bench presses are performed with a barbell. To do this exercise, lie on the bench with your lower shins firmly locked under the padded support. After tightening your core, grab the bar with a wide grip, push it off the supports and hold it directly above your chest. Slowly lower the bar to lower chest height, push it back up and repeat.
Cable Crosses
Cable crosses are done with a cable machine. Attach single handles to high settings on each weight stack. After grabbing a handle in each hand, stand between the stacks with your feet shoulder-width apart. Your arms should be parallel to the floor and you should be leaning forward slightly. Once you get into this position, tighten your core, push the handles down in front of your hips and squeeze your chest muscles forcefully. Slowly raise the handles back to the starting position and repeat.
Incline Push-ups
Incline push-ups are done with a weight bench. Place your hands slightly wider apart than shoulder width on the bench and place your toes hip-width apart on the ground behind you. After pushing yourself up and lifting your hips to form a straight back, lower your chest to within a fist-width of the bench. Push back up and repeat.
Decline Flys
Decline flys work the inner part of the lower chest. This exercise is performed with dumbbells. Lie on the bench with your lower shins hooked under the brace and your arms held straight above your chest. After twisting your wrists to get your palms to face each other, slightly bend your elbows and lower the weights to your sides. Once your upper arms parallel the floor, push the weights back up and repeat. Always maintain the slight bend in your elbows the whole time and don't let the weights bang into each other at the top of the movement.
Member Comments