Creating a strong and robust chest, the key to good performance metrics and results. If you can push more weight, you will inevitably be able to improve the assimilation of functional movements, hit more reps and create a better defined body. However, when the chest is rotating, the lower chest is often a neglected part of the pectoralis major. We are going to cover the best lower chest workouts so that you can build that particular part of your chest to build more muscle and strength.
Your chest has many different muscles and parts, such as pectoralis major, pectoralis minor, and seratus anterior. Part of a larger group of “push / push” muscles found on the surface of the chest. As the name implies, pectoralis major, makes up most of the mass of your chest. Like a fan in shape, its proximal edge is attached to your clavicle and remotely to your ribs and sternum. The pectoralis minor is a small, slender triangular muscle found at the bottom of the pectoralis major, connected by 3.rd4MAnd 5M The ribs end, the seratus anterior, attached to your side near the pectoral of the ribs, whose main function is to move your scapula forward and upward.
The bench press is a compound movement involving the pectoralis major, deltoids, triceps, and upper arm. Barbell benches can develop and create more strength and size and can also improve the balance of movement between athletes. Decline bench press, simply takes the ordinary bench press and angles 15 degrees downwards, to disconnect and activate the lower chest.
- Set the angle of an adjustable bench to 15 degrees or sit on a reduced bench press. With your hands just outside your shoulders at the bar, lie on a bench with your head lower than your buttocks. Close your legs to prevent them from slipping off the bench.
- Lift the barbell, push and hold it over your shoulder. Rotate your wrists so that the palms of your hands are away from you. Pull your shoulders down and back to stabilize and protect your shoulder joints.
- Bend your arms and bend the bar, just below the line of your breasts towards the outside of your chest. Keep your wrists straight and your elbows straight under your hands. Lower the bar as far as your chest or your flexibility and allow the shoulder joints.
- Slightly pause to lock out your elbow and press the back up bar.
- Repeat for the prescribed number of delegates.
Like the Decline Barbell Bench, the Decline Dumbbell Bench Press is a core functional and composite force movement, which can greatly increase your chest strength and create strong core stability, since the dumbbells are independent of others, employing your core and activating. Muscle.
- Set the angle of an adjustable bench to 15 degrees. With a dumbbell in each hand, lie on a bench with your head lower than your hips
- Tighten your legs between the pads with each dumbbell on your knees. Lie on the bench and bring the dumbbells back to your chest and push up as you lie down.
- Squeeze your shoulder blades together and take them to the bench and bend your back slightly.
- Make sure the palms of your hands are fully rotated under the dumbbells, holding them tight.
- As you descend, bend your elbows 90 degrees parallel, then push the dumbbells back together, then keep a slight bend in your elbows, not locking out.
- Lose weight and repeat for the prescribed number of reps.
The Decline Dumbbell Chest Fly is a fun and effective accessory movement, mainly used to build more muscle and strength. The Decline Fly Barbell helps to create larger lifts like bench presses. The Decline Dumbbell Fly also activates minor muscle groups such as your shoulders and triceps. The fall puts more emphasis on the lower chest and provides variety for your chest day split.
- Set the angle of an adjustable bench to 15 degrees. Hold your dumbbells with a neutral grip, keeping the palms facing inwards. Place the dumbbells on top of your buttocks and lie on your back
- Lie down on a decline bench, with weights close to your chest, and your feet firmly on the pads.
- Push the dumbbells away from your body and press on you.
- Squeeze the shoulder blades together, unlock your elbows, and slowly lower the dumbbells while keeping the angel in your elbows.
- Once the dumbbells are aligned with your chest on each side, reverse the movement, holding your packs together, until you reach the top with the dumbbells in the starting position.
- Lose weight and repeat for the prescribed number of reps.
Dumbbell pullover is an ancillary strength training movement that targets your pectoralis major and latissimus dorsi. This movement is considered a great finishing exercise to strengthen your chest and build more lean muscle mass, especially considering its wide range of motion.
The key to dumbbell pullovers is the range of load and speed. Due to the speed and range of position, you will not be able to perform the dumbbell pullover with an extremely heavy load. Hold a manageable weight that you can make without compromising on form. The pullover can also be done with barbell or EZ bar.
- Hold a dumbbell with both hands and place yourself on a flat bench with your shoulder blades resting on the bench, feet firmly planted in the ground.
- Sit on the bench at a 90 degree angle, your back shoulder straight and your knees bent at 90 degrees.
- Make a diamond by holding the dumbbell with both hands, straighten your arms so that the dumbbell is directly above you. This position begins.
- Just bend your shoulders and keep your arms straight, slowly lower the weight behind your head until the dumbbell reaches the height of the bench. Here you should feel a stretch in lats.
- Slowly return the dumbbell to its starting position.
- Repeat for desired number of reps.
A hex press is a functional force movement that is usually held close to a pair of dumbbells. This is a great movement, creating a lower chest cavity as well as helping to detach the inner chest.
- A bench position at a 15 degree bend. Hold a pair of dumbbells or kettlebells and hold them together and press straight overhead.
- Slowly lower the weight on your chest with both hands, fasten your core, push your weight with your heels and push the weight up again.
- Repeat for the prescribed number of delegates
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