How to train the lower pectoral muscle How to train the lower part of the pectoral muscle

May 12, 2023

The pectoral muscles help move your arms to complete propulsion, and different parts of the muscles are responsible for lateral, vertical and other directional movements. So the lower pectoral muscle is vital to your activity, how do we need to exercise it?

Pull-ups

1. Open your hands shoulder-width apart and hold the bar with your palms facing down, making sure your arms are fully extended and your feet are off the ground. This is the starting position. 2. Pull your body up until your chin is above the height of the bar handle. Be sure to pull up with elbow strength and tighten your back firmly while keeping your head centered and your eyes forward. Lower your body until your shoulders and arms are completely straight and return to the starting position.

Downward-sloping dumbbell flying bird

1. Hold dumbbells in both hands and lie on your back on a downward facing push-up chair. Raise the dumbbells to your chest with your palms facing each other. Bend your elbows slightly. 2. Slowly lower the dumbbells toward the outside, keeping your elbows bent. When the dumbbells are almost at chest level, reverse the movement back to the starting position. Clench your pectoral muscles as you lift to the highest point.

Lower incline dumbbell deadlift

1. Hold dumbbells in both hands and lie on your back on a downward incline push-up chair. With your arms fully extended, raise the dumbbells to just above your chest. 2. Slowly lower the dumbbells to or sides of your chest, keeping your elbows close to your body so that they form a 45-degree angle with your body at their lowest point. Pause, then return the dumbbells to the starting position.

Steel cable chest clamps

1. Stand with your feet staggered in the middle of the arm trainer, with a bar piece on one side. Position the grip slightly below shoulder height. Hold the grip with your palms forward and your arms parallel to the ground. Keep your elbows slightly bent. 2. Tighten your pectoral muscles and push your arms in front of your body, leaning your upper body slightly forward. Pause for a moment, then slowly return to the starting position.

Tips

These exercises will help you work your pectoral muscles from all angles. Adding these exercises to your chest workout will help make boring things more fun. Whatever your goal is, always remember to maintain a high quality standard of movement and reward yourself at the right time.

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