Lower Chest Workout
Chest workout will not only impact your chest muscles but it will also affect the upper and lower part of your torso depending upon the exercise you perform. A strong lower chest does not mean showing off your muscles and relaxing. Rather, a strong lower chest is giving strength and power to your whole body. There are certain workout routines and exercises that will help you gain strength in your lower chest and will make you look like a strong human being.
I have been working out regularly for the past eighteen months and in this time period, lower chest workout routines have been my favorite. People usually asked me what I do in lower chest exercises. So, here are my five favorites lower chest workout routines.
5 best lower chest workout routines
- Chest Dip
- Cable Crossover
- Decline Bench Press
- Incline Push Up
- Seated Machine Fly
1. Chest Dip
Chest dip exercise is a kind of exercise that is not easy. You are required to put all your energy into lifting your body and doing a classy dip. In order to perform a chest dip, you might need to follow the below-mentioned steps. Let’s take a quick look at them!
Steps to perform this exercise
- Stand in front of the dip station.
- Take a parallel bar and hold it tightly.
- You can also hold the handles of a dip station.
- Slowly raise your body in the upward direction, but keep your elbows soft.
- Keeping your feet straight on the ground, pull your chest up.
- Keep pressing your body up and down until your triceps are aligned with the handles or bar.
- Press back up into the rising position.
- You can also perform another variation of this exercise by keeping your feet behind your body and leaning your chest in the forward direction.
- Press your body down until your triceps are in alignment with the bar.
- Repeat this movement for as long as you can.
2. Cable Crossover
Another exercise that I would like to do regularly in the gym, is cable crossover. It is very important to do warm-up exercises before performing any intensive exercising routine such as cable crossover. Cable crossover requires huge stamina and energy. You will find it extremely difficult in the beginning. However, with time, when your muscles will get used to this exercise, you will find it quite easy. Let’s take a quick look at how this exercise is performed.
How to perform cable crossover
- Start with a mid-range weight.
- Keep the pulleys of the machine in a high position.
- Keeping your shoulders firm, hold a handle in each hand.
- Here comes the tricky part, take a step forward and firmly place your foot into the ground.
- While engaging your core, lean your torso forward.
- Take a huge breath in and extend your hands in the shape of a wide arc.
- In order to complete one repetition, bring your hands toward the center of your body.
- Repeat the exercise for as long as your body can take.
Pro tips for proper form
- Do not put pressure on your biceps.
- Slightly bend your elbows and keep them soft.
- You might get a feeling of stretching in your chest. However, do not push it too far.
3. Decline Bench Press
As long as you feel the tension in your muscles while performing an exercise, it is proven that your muscles are getting into shape for good. There are quite a number of exercises that you can perform on an incline bench. One such exercise is the incline hex press. In this exercise you need to do the following steps:
Some steps to perform this exercise:
- Squeeze two dumbbells together as you press them towards your chest.
- Lay back on the bench with your feet touching the ground and back straight.
- Hold the dumbbells in your hands and place them in front of your chest with your elbows bent.
- Squeeze the dumbbells and raise them above your head.
- Keep your arms straight.
- Bring back your arms in front of your chest and repeat the exercise.
You can add as many weights while lifting as you desire. The more weight you will lift, the better your upper chest is under siege. Beware: This movement, when done correctly, is incredibly humbling. if you typically press 50- to 60-pound dumbbells, opt for 25-pound weights.
4. Incline Push Up
Do you want to know the best exercise that does not require any fancy equipment and yet the best chest workout? Well! the answer is very simple. Indeed push-ups are the best workouts, not only for the chest, but these are also best for the glutes, core, and arm muscles. With correct precision and knowledge of push up, you can easily perform this workout routine without any assistance. The fun part is that there are certain variations of push-ups. The most basic will help you get into shape in no time. However, you must know the tweaks of elevation and hand placement. Let’s see how push-ups are done in the most simple way.
How to perform:
- Lie down on the floor with your palms facing the ground and feet on the floor.
- Keep your toes on the ground as shown in the picture.
- Straighten your back and keep the posture strong.
- Slowly reach to the floor and as your chest is starting to hit the floor, lift up.
- Keep your back and posture straight.
- Repeat the movement with your arms strongly adjusted on the ground.
- Do as many push-ups as you desire.
5. Seated Machine Fly
It is great to perform exercises on either a flat bench or a decline bench to make chest muscles. However, if you are interested to perform some more vigorous chest workouts, then you must take a look at some machine press and cable press variations. These chest press machines have some unique benefits. In this exercise, drop sets can be done easily using stack-loaded machines which are also great.
As the name suggests, the machine chest press focuses on making the chest. The push and pull mechanism of the cable will let your shoulder get into abduction and tension in your shoulder muscles will help you tone your upper chest. There are some variations for chest growth for machine chest press. These are:
- Simple Machine chest press
- Flat Plate-loaded chest press
- Incline Plate-loaded chest press
- Decline Plate-loaded chest press
- Seated Cable chest press
- Standing Cable chest press
- Lying Cable chest press
Now, let’s see how the chest press machine is performed.
- Sit on a chest press machine with your back straight.
- Hold the handles of the machine with both your hands as shown in the picture.
- Your palms must face inwards.
- Press the handles close to your chest, creating tension in your shoulders.
- Release the tension after holding for 2 seconds.
- Repeat the process and make the speed of movement according to your choice.
Benefits of training lower chest muscles
Few benefits of the lower chest workouts include:
- Enhanced stability in shoulder muscles
- The overall strength of the body is enhanced
- A good posture is maintained
- Movements in shoulders and arms get enhanced
- Chest muscles get strength and good shape
Get a glimpse of upper chest workouts and learn how to keep your chest strong and in great shape!