The key function of the pectoral muscles — ensuring the movement of the shoulder joint in various planes. At the same time, the position of the hands and the angle of inclination of the body during the exercise determines which of the segments of the chest will take on the main work.
Basic exercises for the lower part of the pectoral muscles are push-ups on the uneven bars (especially in the phase of pushing the body up), as well as bringing the arms together in the simulator or on the blocks. Including them in the training program allows you to create a massive chest with a well-defined lower border.
The lower part of the chest — what is this?
From an anatomical point of view, the chest muscles are divided into several groups. At a deep level lies the pectoralis minor muscle, from above — large chest. Also, when perf
The pectoralis major muscle has an upper and lower head. The fibers of the first are involved in the work when breeding and raising the arm from the bottom up; in turn, the lower head is loaded when the arm extended forward or to the side is brought to the body.
In practice, the angle of the body when performing bench press exercises plays a role. For example, the head down bench press reduces the load on the upper chest, increasing the load on the bottom. Information on the blocks works in a similar way when the arms move exclusively in the plane below the line of the shoulders.
How to pump your chest correctly?
Note that targeted training for the lower chest is not recommended for beginners — in their case, it is first necessary to develop a neuromuscular connection and learn to consciously involve the pectoral muscles in the work. The best way to do this will be the usual push-ups from the floor or bench press.
In addition, the chest should be pumped no more than 1-2 times a week — in total for training, performing no more than 4-10 repetitions of various exercises. Usually we are talking about one heavy exercise (bench press on a horizontal bench) and two isolating — to work out the form. orming exercises on the chest, the serratus muscles (located in the armpits) and the front of the deltoid muscles are involved.
Exercises for the lower chest
It is important to note that it is impossible to ensure the work of exclusively the lower part of the pectoral muscles — when performing most exercises, both the entire chest and arms and shoulder girdle work. It is rather about the ability to consciously redistribute the load between the sections of the chest muscles.
Push-ups on bars
Push-ups on uneven bars — an important exercise for the development of the lower chest, as well as strengthening the muscles of the shoulder girdle. The main secret of technology — maximum range of motion, slow speed and emphasis on powerful pushing at the top.
Push-ups with footrest
Performing push-ups from the floor with a footrest helps to increase the involvement of the lower pectoral muscles in the work. In fact, in this case, the angle of application of the load of the shoulder joint changes. The width of the setting of the hands also plays the value — the closer the hands, the stronger the triceps work. Exercises push ups for lower chest include a number of exercises to develop the pectoral muscles. The most widely known and recognized by everyone is the push-up.
Incline Bench Press
Bench press with head tilt down — The most powerful strength exercise for working out the lower chest. Training involves a serious working weight and a low number of repetitions in each set (no more than 8) — which requires the control of a coach or a safety partner.
Information in the simulator “butterfly”
When performing this exercise, the load can fall both on the lower part of the chest and on the central one. Since the type of grip and the angle of the body are important, it is important to listen to your feelings and perform the exercise in such a way that it works the bottom of the chest.
Crossover on blocks
The pull-down (crossover) on the blocks, in which the arms extended forward move down and towards the body, is an isolating exercise for the lower head of the pectoral muscles. However, it is important to ensure that the load does not transfer to the triceps and shoulder muscles — for this, the body must be in a slight slope.
Dumbbell Pullover
Strictly speaking, pullover is considered an exercise for the muscles of the back. However, since the serratus anterior muscles are also involved in the work (they are located on the sides of the body in the armpits), the pullover helps to expand the chest and develop the border between the bottom of the chest and the press.
Workout Tips
Increasing the mass of the pectoral muscles implies training for hypertrophy — that is, using heavy weights and low reps. This, in turn, requires perfect adherence to the correct technique and the help of a belaying partner.
Also, since the load in the exercises falls on the shoulder joint, it is important to monitor its health. Avoid excessive wringing of hands, as well as sudden movements. If you experience discomfort in your shoulder or elbow, stop the exercise immediately.
Remember that a shoulder injury is abans any weight lifting workouts for at least a few weeks or even months — that is why it is always necessary to warm up before doing strength exercises on the chest.
The key exercises for the lower pectoral muscles are dips, incline bench presses, crossovers on blocks, and adductions in the machine. To work out the shape of the chest, include 1-2 of these exercises in your training program — paying special attention to the warm-up of the shoulder joint.
