Today in a conversation we answer the question of how to pump the lower chest muscles. Usually this kind of question sounds from the mouth of beginners who have just started training. In a large mass, many of them did not even gain enough muscle in the chest.
Athletes with experience know that in general the breast is a single large muscle. If there is no total volume of pectoral muscles and its lower parts it will not be visible.
Bodybuilding specialists say that basically the lower muscles of the chest are excellently pumped up during the period of the main exercises aimed at developing the breast.
Those who have more than one year of training experience and the chest has formed and become massive, you can think about working out the lower part of it to make it effective and strong.
What exercises to choose, you ask? And you will be right – the right combination of classes is an important moment. If you are ectomorph, read this training program.
Exercises on the bottom of the chest
Pressing the barbell head down
Bodybuilders know that the best thing for pumping a breast has always been a barbell bar in a reclining position. Therefore, to work on the lower muscles of the chest, just do the usual press, but on an incline bench, head down.
In this case, the angle of inclination should be of the order of 30-45 degrees. Important: with the greatest negative angle, there is a greater emphasis on the lower parts of the breast. To perform this task, you need a partner, he will help remove the bar and put it in place. It’s quite dangerous to work alone.
How to do it: inhale and lower the bar to the chest. Split elbows to the sides, crosswise in relation to the trunk. Try not to press yourself. Otherwise, the load will be triceps. As soon as the bar touches the chest, on exhalation, press the wrist up.
Are you interested in the number of approaches? I answer: no more than 3, for 10 repetitions.
Press of dumbbells
When working on the presses, alternate the barbell and dumbbells.
Press the dumbbells on a bench with a slope to perform a wide and arcuate, so you can work hard to lower the pectoral muscles, not allowing to use triceps.
How to perform: dumbbells in the hands at the top. Breathed in and weaved the dumbbells out of the way. Elbows form a cross. Exhaled. Perform 5 such combinations for 6-8 reps in each.
Breeding of dumbbells
To work out the lower muscles in detail, use a dumbbell layout on the same bench with a slope. In dumbbell layouts, one approach requires 12 repetitions. It is important to observe the correctness of the technique of execution, monitor breathing and “hear” the work of muscles.
Push-ups on the uneven bars
Another super – push-ups on the uneven bars. If you are just starting out, only your own weight will be enough.
Do you do 20 repetitions without any effort? Feel free to take extra weight. Choose a weight with which you can wring 8-10 times. Hang the load on the belt with a crocheted belt. The weight can be a weight or a disk.
Attention: if you need to detail the lower muscles of the breast – press on the shell with your weight at the very end of the session.
If you need volume – wring out with extra weight at the waist.
Important: when working on the bars in any case not entirely straightened arm in the elbow. So you remove the load from the triceps and chest muscles will work at full capacity.
This exercise will be for you a great help in achieving results in the development of the lower pectoral muscles.
So you figured out the basic exercises? Then allow me some advice:
- Pumping the lower pectoral muscles, observe the measure. Pump all areas of the breast evenly, so that there is no disproportion.
- Training for this group of muscles start with the bars.
- Going into the gym, start a class is with these exercises, while full of energy and strength.
- Do not be afraid to add new exercises, if possible, use simulators.
If these simple rules are followed, you can achieve excellent results and the problem of how to pump the lower pectoral muscles, you will no longer arise.