Complete Lower Chest Workout for Shape and Cutting
If you are working on the aesthetics of your upper body – then ignoring
the lower chest workouts in isolation is a big mistake. All your hard work
of getting a chiseled upper chest will go to waste.
In this article, we will tell you why it is important to work on your
lower chest and what workouts you can do to get the well-rounded lower
pecs.
Lower Chest Muscles
When we talk about working your chest muscles, there are three separate
sections you can focus on; upper, mid, and lower.
Your chest muscles start right below the collarbone. There is a thin
clavicular head of the major pectoralis that extends to your shoulders. If
someone says pecs, they refer to the sternal head of the largest muscle
which makes up the most on your chest.
All your regular chest workouts work on the overall chest muscle.
However, when it comes to aesthetics, working on the lower chest is
crucial.
Aesthetics
Lower chest muscles provide the pectorals with well-rounded, defined, and
visually appealing look. Unworked lower chest won’t reflect the aesthetics
and shape you wish to have.
There are no heads associated to the lower pecs, but it doesn’t mean you
shouldn’t target the lower chest. Working on the lower chest will complete
the development of the pectoral.
Function
Other than the looks, worked pectoralis muscles will help you move your
arms and perform workouts with efficiency. The lateral, vertical and
rotational movements of your shoulder will thank your completely developed
pectorals.
Engaged pecs will not only provide strength and balance to your shoulders
but also help you move your arms in every direction. All upper muscles are
interconnected and in order to get the best upper body you have to work
they neglected ones as well.
8 Lower Chest Workouts
To work your lower chest, there is only one motion – downwards against
the chest.
We have aligned the 8 best lower chest workouts for your best looking
upper body.
1. Chest Dips
For starting position, hold your body above the bar with locked arms, and
lean forward.
Overlap your feet and bend your knees at 90 degrees for balance.
Breathe in, and slowly lower yourself by bending arms until you feel a
slight stretch in your chest.
2. Seated Machine Flyes
Sit on the dit with feet flat on the ground.
Adjust seat if need, make sure your hands grip at shoulder level.
Keep your elbows slightly bent, and push the handles together, keeping
posture upright.
Hold for 1-2 seconds, contracting your pectorals.
Return back slowly to original position.
3. Cable Crossover
Place Pullies high above your head.
Put one step forward and pull your arms together and downward with moving
the shoulder position
Slowly let the pulley bring back your arms.
4. Decline Dumbell Press
Pick your weights and place them on your thighs as you sit on the decline
bench.
As you lay down on the bench, twist the dumbbells and place with on chest
position.
Start pressing the dumbbells in the vertical movement off the
ground.
5. Dumbbell Pull-Over
Hold the dumbbell on one side with both hands.
Lay down perpendicular on the bench while keeping feet on the
ground.
Slowly take your arms backward over your head with elbows slightly
bent.
Stop till your hand go lower than your shoulders
Slowly bring back the dumbbell in the original position.
6. Decline Bench Press
Lock your legs on the decline bench.
Grab the barbell on shoulder width.
Slowly bring the barbell down and press it back up.
Keep the movement vertical off the ground.
7. Seated Chest Press
Get seated on the machine with handles at your mid-chest level.
Press the handles forward. (Downward pushing machine)
Slowly bring back the handles back towards you.
8. Decline Dumbbell Flyes
Pick your weights and place them on your thighs as you sit on the decline
bench.
As you lay down on the bench, bring the dumbbells on the chest position
with a slight bend on the elbows.
Slowly open your arms till your hands reach the shoulder levels.
Slowly take back the arms to the original position.
Key Takeaways
Building your lower pecs is no walk in the park. It comes with
consistency and discipline. But when they are made, they are the
steel.
A strong chest does require you do work all three areas of your chest in
isolated workouts.
However, focusing on the lower chest will be key to your upper body
aesthetics.
