The chest muscle acts as the main "push" muscle for the upper body. Even without other muscles being well developed, a ripped chest is noticeable and can add a lot of sex appeal. The pectoralis muscles must be worked in three separate regions: the upper, middle and lower regions. The lower region reaches down to the ribcage, and when it's fully developed forms a triangle shape between the nipples. Building the lower chest involves several abstract and slightly unusual exercises, often times involving your head being lower than the rest of your body.
In the Gym
Step 1
Perform decline dumbbell flys. This movement is designed to isolate the lower chest muscles, however it requires intense concentration and a spotter for safety. Start out using light-weight dumbbells, especially if you are a beginner. Lie flat on a decline weight bench and do your best to move the dumbbells in a direction up and down, as perpendicular to the ground as possible. Do four to five sets of 8 to 15 repetitions.
Step 2
Perform decline dumbbell press. This movement is designed to cause maximum muscle contraction for the lower chest, and also requires intense concentration and a spotter. Use heavier dumbbells for this movement, and have the spotter keep his hands on the back of your elbows at all times. During the "down" portion of the movement, stop at the moment that you can draw a straight line from one inner elbow across your chest to your other inner elbow. Do four to five sets of 8 to 15 repetitions.
Step 3
Perform standing cable crossovers. This movement is designed to isolate the lower chest muscles and provides much more safety. Place the holsters for each cable well above your head on either side and use minimal weight so that you aren't lurching during the exercise. Concentrate on proper form as you bring the cables down and in front of you, stopping when your forearms have crossed over each other. Do five sets of 12 to 15 repetitions.
Outside of the Gym
Step 1
Rest your muscles between workouts. According to Dr. John Berardi, a PhD in exercise biology and nutrient biochemistry, muscles can take up to seven full days to completely recover from an intense workout, and it's during this recovery period that muscles grow. The amount of time can vary slightly from person to person; however, it's a good rule of thumb to never work the same muscle group more than twice in a single week to avoid over-training.
Step 2
Eat a protein-rich diet. The average person who lives a sedentary lifestyle requires about 0.8 grams of protein per kilogram of body weight every day. An active person who aims to reach maximum muscle growth requires between 1.6 and 1.8 grams, says Dr. Peter Lemon who headed a study at the University of Western Ontario.
Step 3
Get a lot of sleep. The body is in rest and rebuild mode while sleeping, and the more quality sleep you are able to get in, the more efficiently your muscles will rebuild. Slow-digesting proteins like casein should be taken shortly before bedtime to assist in maximum muscle growth.
Tips and Warnings
- Flexibility is an important part of working out. Set aside 10 to 15 minutes before and after every workout to stretch your muscles. This will also help reduce your chance of injury.
- Never start lifting right away with ultra-heavy weights. Lifting too heavy to start can strain or even potentially tear muscles. Always start with light weight and work your way up, allowing your muscles to build along the way.
Things You'll Need
- Dumbbells
- Cable crossover machine
- Weight plates
- Adjustable weight bench
- Partner for spotting
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