Lower chest Workouts- 7 workouts that are best for your lower chest


Last time we talked about the upper chest and this time we are here with lower chest workout. We are gonna give you 7 lower chest workout. These Lower chest workouts are simple and can be performed by beginners as well as professional bodybuilder. Here we are with some lower chest games that will help you in your gym workout.

Here we go…
First and the most effective game is pushups.

If you are starting your chest day, you should start with three sets of inclined pushups as a warm up for your lower chest workout.

 

Related post: Upper Chest workouts- 7 Effective Workouts to build thick upper chest.

 

After Warm-up pushups lets move on to lower chest workout.

Here we are with lower chest workout:

1. Flat bench Barbell Press:

The first workout we have in our lower chest workout is Flat bench barbell press.

lower chest workout

Lie on a flat bench, using a medium width grip, lift the bar from the rack and it straight over you with your arm locked, This will be your starting position.

From the starting position, breathe in and start coming down slowly until the bar touches your middle chest. After a pause, push the bar back to the starting position as you breathe out. Lock your arms and squeeze your chest in a contracted position at the top of the motion, hold for a second and then start coming down slowly again.

Note: If you are a beginner, it is advised to start with light weight.

 

2.Flat Bench Dumbbell Press:

The second workout we have in our lower chest workout is Flat bench dumbbell press.

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Lie down on a flat bench with each dumbbell in one hand. The palms of your hand will be facing each other. Lift the dumbbell one at a time so that you can hold it in front of you at shoulder width.Once at shoulder width rotate your wrist so that the palms of your hand are facing away from you. Dumbbell should be just to the side of your chest.Maintain full control of your dumbbell at all time this will b your starting position.

As you breathe out use your chest to push the dumbbell up.Lock your arms at the top of the lift and squeeze your chest.Hold for a second and then begin coming down slowly.

Related Post: Shoulders workout- 7 most effective Shoulder workouts that you should know!

3. Declined Bench Barbell Press:

The next workout we have in our lower chest workout is declined bench barbell press.

 

Lie down on your back on decline bench. Lift barbell from rack over lower chest using narrow oblique overhand grip. This will be your starting position.

From the starting position, breathe in and start coming down slowly until the bar touches your lower chest. After a pause, push the bar back to the starting position as you breathe out. Lock your arms and squeeze your chest in a contracted position at the top of the motion, hold for a second and then start coming down slowly again.

 

4.Declined Bench Dumbbell Press:

The next workout we have in our lower chest workout is declined bench dumbbell press.

Lie down on a declined bench with each dumbbell in one hand. The palms of your hand will be facing each other. Lift the dumbbell one at a time so that you can hold it in front of you at shoulder width.Once at shoulder width rotate your wrist so that the palms of your hand are facing away from you. Dumbbell should be just to the side of your chest.Maintain full control of your dumbbell at all time this will b your starting position.

As u breathe out use your chest to push the dumbell up.Lock your arms at the top of the lift and squeeze ur chest.Hold for a secong and then begin coming down slowly.

 

Related Post: Full body workout- 10 Workouts to make you fit at home.

 

5. Declined Bench Dumbbell Flies:

The next workout we have in our lower chest workout is declined bench dumbbell flies.

Lie on a declined bench, feet firmly on floor.
Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

Press the dumbbells straight up above you. Your elbows should be slightly bent and your palms should be facing each other. In this position the dumbbells should be touching each other. Keeping a slight bend in your elbows, slowly lower the dumbbells away from each other in an arc. Lower them until a comfortable stretch is felt in the chest area. Raise them along the same arc back to the starting position.

 

6. Butterfly machine:

The next workout we have in our lower chest workout is Butterfly machine.

Upper Chest workouts

Sit on the seat of the machine, position your back against the backrest and place your feet flat on the floor. Adjust the height of the seat so your feet can reach the floor. Raise and extend your arms out to your sides and grasp the handles of the butterfly machine so your upper arms are parallel to the floor and your elbows are slightly bent. If you’re using a machine with arm pads, bend your elbows 90 degrees and place your forearms against the pads.

Push the handles of the butterfly machine together in front of your chest using an arch-like motion. If you’re using a machine with forearm pads, push the pads together in front of your body. Keep a 1-inch distance between the handles or pads, don’t allow them to touch. Avoid leaning forward and moving your back away from the backrest to lift the weight, let your chest do all the work and keep the rest of your body still. Hold the contraction in your chest for about two seconds before slowly returning your arms and lowering the weight to the starting position. You should feel a stretch in your chest. Avoid rapidly dropping the weight down, control the motion. Immediately go into the next repetition.

Lower the weight completely at the end of the set and rest for about 30 to 60 seconds before starting the next set.

 

Related post: Lower body workouts- 9 workouts to strengthen your lower body muscles.

 

7. Cross Cable:

The next workout we have is cross cable. 

This one is very important, it focuses on the inner upper part of your chest like no other, here you can also use many variations, put the cables on the lowest settings and lift from the outside to the upper inside, I also use a variation with getting the cables from the outside to the inside and only then lift them up.

8. Dips:

The last workout of our lower chest workout is Dips.

Grip both the bars and lift ur body upwith the help of ur elbows. Now lower yourself until your elbows are at 90° angles.
Now lift yourself by extending your arms until your elbow are close to locking. After a short pause lower yourself back.

 

Related post: Upper body workouts- 13 workouts to give your upper body an amazing look.

 

So guys, these were some effective lower chest workout, and the right way that how they should be performed. So perform well and stay fit.

Thanks for your patience reading!!
Do visit again for some more exciting posts.
Stay healthy, Stay fit!!

 

EnN KaY™

Hey guys... It's me EnN KaY™. Just wanna thank all my visitors for trusting my content and the love they are giving to this website. Actually our main motive is to help you out and provide you with different exercises, knowledge about supplements, health and fitness tricks along with some beauty tips . I'm just trying my hard to provide you guys with some legitimate and orignal knowledge that you can implement. Hope it will be helpful and interesting to you all. Keep visiting...!! Thank you!! - EnN KaY™ 

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