Exercises

12 lower chest exercises for men to Build Strong and Full Pecs. Lower chest exercises at home

Are you looking for ways to improve your chest workout? If so, you may want to try adding some lower chest exercises to your routine. By targeting the lower section of your chest, you can build more strength and muscle in that area.

lower chest exercises for men

In addition, this can help give your upper chest a more well-rounded appearance. Check out some of lower chest exercises for mens!

Muscles of the Chest

Muscles of the Chest

The pectoralis major is the large fan-shaped muscle that covers much of the chest.

This muscle attaches to the front of the humerus (upper arm bone) and inserts on the breastbone. The pectoralis major is responsible for bringing the arm across the body as well as adducting and medially rotating the arm.

Aesthetics

Aesthetics aside, the pectoralis major is responsible for adduction and medial rotation of the arm. The clavicular head originates on the clavicle and inserts on the humerus, while the sternal head arises from the sternum andcostal cartilages and inserts on the humerus.

Function

The pectoralis major is a powerful adductor of the arm, bringing it across the body. It also medially rotates the arm. The muscle stabilizes the shoulder joint and helps to keep the humerus in the glenoid fossa.

The pectoralis minor is located underneath the pectoralis major. This muscle also originates on the sternum but inserts on the coracoid process of the scapula.

The Advantages of Lower Chest Training

The Advantages of Lower Chest Training

The best of the main advantages of lower chest training is:

Better Posture

Lower chest training helps to improve your posture by pulling your shoulders back and down, which gives the appearance of a taller, more confident individual.

Improved Breathing

The movement of the lower chest during training helps to open up the chest cavity, which allows for better breathing. This is especially beneficial for those who suffer from asthma or other respiratory conditions.

Athletic Performance Enhancement

One of the most unexpected benefits of lower chest training is enhanced athletic performance. This is due to the fact that the lower chest is responsible for horizontal and rotational movement of the arm.

Is It Possible to Strengthen Your Lower Chest?

Is It Possible to Strengthen Your Lower Chest?

Yes, it is possible to target and strengthen your lower chest muscles. This can be done by performing exercises that specifically target the lower chest

How to Prepare Your Chest for Exercise

How to Prepare Your Chest for Exercise

One of the best ways to prepare your chest for exercise is to perform a dynamic warm-up. This will help to increase blood flow to the muscles and reduce the risk of injury.

Start by performing some light cardio, such as jogging or walking, for 5-10 minutes. Then, do some joint mobility exercises, such as arm circles and shoulder rolls. Finally, finish with some dynamic stretches, such as chest openers and torso rotations.

Once your chest is warmed up, you can begin your workout routine. Remember to focus on quality over quantity, and be sure to listen to your body if it’s telling you to take a break.

Lower Chest Exercises

Lower Chest Exercises

There are a lot of different exercises that can target the lower chest, but some of the best include:

Pushups on incline

This is a great starting point for any beginner. By placing your hands on an elevated surface, you are able to work the lower fibers of the chest more effectively.

Advantages of the Pushups on incline

-The beginner can start with a very minor incline and progress as they get stronger.

-This exercise can be done practically anywhere since all you need is an elevated surface.

How to do the Pushups on incline

1. Place your hands on an elevated surface such as a bench or chair.

2. Position your feet so that they are shoulder-width apart.

3. Lower your body down until your chest is just above the surface of the bench.

4. Push yourself back up to the starting position and repeat for desired reps.

Reduce your dumbbell press.

This exercise targets the middle and lower part of the chest better than a regular dumbbell press.

Advantages of the Reduce your dumbbell press.

-The exercise is very simple and does not require any special equipment.

-It can be done at home with a pair of dumbbells.

How to do the Reduce your dumbbell press.

1. Lie on a flat bench with a dumbbell in each hand.

2. Start with the weight over your chest and then lower it down until it is just above your nipple line.

3. Press the weight back up to the starting position and repeat for desired reps.

External rotation dumbbell bench press on the decline

This exercise is great for targeting the lower fibers of the chest. To do this, start by lying on a decline bench with a dumbbell in each hand. From there, lower the weights to your sides while keeping your elbows at 90 degrees.

Advantages of the External rotation dumbbell bench press on the decline

-This exercise hits the lower part of the chest very effectively.

-It is a great exercise for people who have trouble with regular dumbbell presses.

How to do the External rotation dumbbell bench press on the decline

1. Lie on a decline bench with a dumbbell in each hand.

2. Start with the weight over your chest and then lower it down until it is just above your nipple line.

3. Press the weight back up to the starting position and repeat for desired reps.

Crossover of cable

Crossover of cable

This exercise is performed by attaching a rope handle to the low pulley of a cable machine.

Advantages of the Crossover of cable

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Crossover of cable

1. Attach a rope handle to the low pulley of a cable machine.

2. Grasp the rope with your hands and stand in the middle of the cable machine.

3. Step forward with one leg and crossover your body so that the rope is now in front of you.

4. Pull the rope across your body until your hands meet in front of your chest.

5. Return to the starting position and repeat for desired reps.

Dips using parallel bars (chest)

This is a great exercise for targeting the lower chest.

Advantages of the Dips using parallel bars (chest)

-It is a great exercise for targeting the lower chest.

-It can be done at home with a pair of dumbbells.

How to do the Dips using parallel bars (chest)

1. Grasp the handles of the dip bars and lift yourself up so that your arms are straight.

2. Lower your body down until your elbows are at 90 degrees.

3. Push yourself back up to the starting position and repeat for desired reps.

Flying Machine Seated

This exercise is performed by sitting in a flying machine and selecting the weight you want to use.

Advantages of the Flying Machine Seated

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Flying Machine Seated

1. Sit in a flying machine and select the weight you want to use.

2. Grasp the handles in front of you and pull them back until your elbows are at 90 degrees.

3. Return to the starting position and repeat for desired reps.

Dumbbell Press Decline

Dumbbell Press Decline

This exercise is performed by lying on a decline bench with a dumbbell in each hand.

Advantages of the Dumbbell Press Decline

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Dumbbell Press Decline

1. Lie on a decline bench with a dumbbell in each hand.

2. Start with the weight over your chest and then lower it down until it is just above your nipple line.

3. Press the weight back up to the starting position and repeat for desired reps.

Pull-Over with Dumbbells

This exercise is performed by lying on a bench with a dumbbell in each hand.

Advantages of the Pull-Over with Dumbbells

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Pull-Over with Dumbbells

1. Lie on a bench with a dumbbell in each hand.

2. Start with the weight over your chest and then lower it down behind your head.

3. Press the weight back up to the starting position and repeat for desired reps.

Dumbbell Fly Decrease

This exercise is performed by lying on a decline bench with a dumbbell in each hand.

Advantages of the Dumbbell Fly Decrease

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Dumbbell Fly Decrease

1. Lie on a decline bench with a dumbbell in each hand.

2. Start with the weight over your chest and then lower it down until your arms are parallel to the floor.

3. Press the weight back up to the starting position and repeat for desired reps.

Flying a High Cable

Flying a High Cable

This exercise is performed by standing in the middle of a cable machine with a high pulley on either side of you.

Advantages of the Flying a High Cable

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Flying a High Cable

1. Stand in the middle of a cable machine with a high pulley on either side of you.

2. Grasp the handles and pull them down until your elbows are at 90 degrees.

3. Return to the starting position and repeat for desired reps.

Pushdown with a jackhammer

This exercise is performed by standing in front of a cable machine with a rope attachment.

Advantages of the Pushdown with a jackhammer

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Pushdown with a jackhammer

1. Stand in front of a cable machine with a rope attachment.

2. Grasp the rope with your palms facing down and your thumbs wrapped around the rope.

3. Push the rope down until your elbows are locked out.

4. Return to the starting position and repeat for desired reps.

Floor Press with Dumbbell Hip Extension

This exercise is performed by lying on the floor with a dumbbell in each hand.

Advantages of the Floor Press with Dumbbell Hip Extension

-It is a great exercise for targeting the lower fibers of the chest.

-It can be done at home with a pair of dumbbells.

How to do the Floor Press with Dumbbell Hip Extension

1. Lie on the floor with a dumbbell in each hand.

2. Start with the weight over your chest and then lower it down until your elbows are at 90 degrees.

3. While keeping your upper arms stationary, extend your hips so that your body forms a straight line from your knees to your shoulders.

4. Return to the starting position and repeat for desired reps.

Lower chest exercises at home

Lower chest exercises at home

1. Lie on your back on a flat bench with a dumbbell in each hand.

2. Place your feet flat on the floor and keep them there throughout the exercise.

3. Start the exercise by depressing the dumbbells to your side until your upper arms are parallel to the floor.

4. From here, Flare your elbows out slightly and begin pressing the dumbbells up towards the ceiling while maintaining the slight elbow flare.

5. Once the dumbbells make contact at the top, pause for a moment and then slowly lower them back down to the starting position.

More Exercises for the Chest

More Exercises for the Chest

-Incline Dumbbell Press

-Dumbbell Bench Press

-Barbell Bench Press

-Decline Dumbbell press

-Close Grip Bench Press

-Dips

-Weighted Dips

-Cable Crossover

F.A.Q lower chest exercises for men:

What pushups are best for lower chest?

Pushups on an incline Because they train the whole upper body and back, pushups are an excellent multipurpose workout. Pushups performed at an angle target the lower chest.

Should you train lower chest?

It is not essential to concentrate just on lower chest exercises during your first few weeks of weight training.

You’re ready to go on to the following level after you feel your chest muscles have been strengthened. Working on individual muscles for added bulk, strength, or shape is the next phase.

Do pushups work pecs?

The basic push-up is an excellent technique to increase muscular endurance in your pecs, front shoulders, and triceps, as well as a wonderful approach to drive these muscles to complete failure to promote muscle development.

How many pushups a day should I do?

Many individuals do over 300 push-ups every day. However, if done correctly, 50 to 100 push-ups should be adequate to maintain a solid upper body for the typical individual.

Start with 20 push-ups, but don’t limit yourself to that. It’s critical to constantly increasing the amount to keep your body challenged.

Conclusion:

Chest exercises are a great way to sculpt and tone your chest muscles. In this blog post, we’ve shared four lower chest exercises for men that you can add to your routine.

These exercises will help you build strength and definition in your chest muscles. Give them a try and let us know how you feel!

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