How to train lower chest

Many men like to train themselves to become fitness experts with six-pack abs. Firstly, this can exercise physical skills, and secondly, it can attract more women's attention. How to train the lower chest is something that male friends often overlook. In fact, the lower chest exercise is not much easier than other exercises. It requires some fitness equipment to achieve the goal. Let's learn about it in detail.

1. How to train the lower edge of the chest muscles

The lines of the lower chest muscles are often overlooked when many people train their chest muscles. In fact, the training of the lower chest muscles is also very important. The editor has brought you several training methods for the lower chest muscles. Let's take a look!

1. Decline Barbell Bench Press

Action essentials: Lie on your back on a bench with adjustable incline, with your head in a low position and your torso at 15 to 20 degrees to the ground. Push the barbell vertically upward until it is on the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, and pause for a moment.

2. Decline Dumbbell Fly

Action essentials:

a. Adjust the adjustable bench to 30 to 45 degrees below the horizontal plane. Lie faceup on a flat bench, holding a dumbbell in each hand with a Chinese grip (palms facing each other), and extend your arms above your chest. Your arms should be straight but not locked.

b. Bend your elbows about 20 degrees. When your upper arms are slightly below your shoulders or when you feel a strong pull in your shoulders, contract your chest muscles and change direction smoothly. Continuing to hold your breath, pull your upper arms back to a vertical position. Exhale after you pass the most difficult point on the way up or reach the starting position. Keep your arms and shoulders in the same plane throughout the movement.

3. Dips and extensions

Hold the parallel bars with your arms straight and support yourself on them. Bend your legs naturally and overlap your feet. Relax your body and let it hang down. Bend your elbows to lower your body to the lowest point, then take a deep breath. While breathing, use your arms to support your body.

Note: Keep your body in a vertical and relaxed position to train the lower chest muscles, and keep your head and chest up to train the triceps.

4. Rope chest press

Lean the trunk forward 15 degrees: mainly exercise the lower edge groove of the pectoralis major

Key points of the movement: Raise the upper arms slightly above the shoulders or in line with the shoulders, relax the shoulder joints, bend the elbows slightly, and grasp the handles with the wrists slightly inward. The pectoralis major should feel fully stretched. Concentrate on the contraction force of the pectoralis major to pull the rope index from top to bottom until the handles are in front of the lower abdomen. At the same time, put the pectoralis major in the "peak contraction" position and pause for a while.