If you are working on the elegance of your upper body – then ignoring the lower chest workouts in isolation is a big mistake. All your hard work of getting an engraved upper chest will go to waste. People who want to develop their lower chest muscles can try doing a range of exercises that strengthen the pectoral muscles. The lower pecs are the most difficult area to fully develop. That’s about to change. No, because we are the proud owners of a magical exercise that will finally build this hard-to-grow area but because we have developed seven chest workout strategies that take direction at shallow power pecs. To add thickness to your lower chest, start by relinquishing the “one pec exercise is enough” mentality when it comes to putting together a workout. Besides adding specific lower pec exercises, you can also manipulate your workout and boost your training intensively by adding techniques.
Train lower chest first for Lower Chest Workout
Many a chest workout has deservedly started with the bench press. When you are prioritizing a particular area, start with exercises that target that area and do them when your energy is fresh and your strength is high. In this case, do a lower pec move like a decline barbell press right off the bat. If you traditionally do declines later in your workout, you will notice right away that you are significantly stronger when doing them first.
Chest muscle Anatomy
Taking a look at the anatomy of the best chest will help you understand the preferred angle to build your lower chest. I will break out the muscle markers once again to help you visualize this and then, I will demonstrate the correct movement type for targeting each area of the pecs. The pectoralis major is broken up into two main sections from an innervation standpoint.
Pseudo-push-up of Lower Chest Workout
Often called planche push ups because the position of the hands and body resembles the full static planche hold. These push ups require vyour hands to be closer to the hips beneath the lower chest level. This makes your lower chest as well as front shoulders work extra hard during the movement.
Cable Cross Over for Lower Chest Workout
This exercise stretches the pectoral muscle to define your lower chest region. It stretches the lower to the fullest from the beginning to the end. To target the lower pecs pulleys should be set to the highest.
How do – Grab both the pulleys with your palms facing the body and straight arms facing away from the machine, lean your body one step forward. Push both the pulleys towards by bringing your hands together in front of your chest. Keep your elbows locked. Now, slowly reverse the movement in a backward direction.