LOWER PEC WORKOUT
A strong upper body starts with a muscular and toned chest, and for this strong and muscular look you have to work for it. I know everyone do workout, but that must be in a proper way, unless you can’t get desired result.
The muscles of your chest may be smaller than some of other muscle groups, but they’re absolutely essential if you want a well-balanced physique.
EXERCISES FOR LOWER PEC WORKOUT
Here is ‘complete lower pec workout for mass‘. These are 5 must do exercises for bigger pecs.
1. DECLINE BARBELL BENCH PRESS
First exercise for lower pec workout is decline barbell bench press. The decline barbell bench press is often used as a benchmark of strength and an overall measure of progress.
HOW TO :- Lay on a decline bench. Grip the barbell with slightly wider than shoulder width grip. Squeeze your shoulder blades down and back.
Now unrack the barbell and slowly lower it down in a controlled manner to the lower part of your chest untill bar is slightly above the chest. Hold for a second.
Power up your muscles and lift the barbell back up to the starting position, with arms fully extended. Repeat required repetitions.
2. DECLINE DUMBBELL BENCH PRESS
#2 Exercises for lower pec workout for mass is decline dumbbell bench press. This exercise is one of best exercises for lower pec muscles.
HOW TO :- Sit on a decline bench. Grab dumbbells in each hand and place on your thighs.
Now lay on the bench and take your dumbbells at chest level on shoulder width. Now push the dumbbells away from your chest perpendicular to the floor. Squeeze your chest muscles and hold for a second.
Now let the dumbbells down slowly in a controlled manner to the starting position. Repeat required repetitions.
3. DECLINE DUMBBELL CHEST FLY
Dumbbell flys are difficult to balance so your chest has to work that much harder to complete this movement properly and that means more toned chest.
HOW TO :- Start by laying by your back on a decline bench. Grab light-weighted dumbbells (heavy dumbbells are hard to control in flys) in each hand and extend your arms.
Start at the top your palm facing each other, lower the dumbbells down to either sides by stretching your chest.
Now pull dumbbells by your chest and fly forward by lifting them back up to the starting position.
4. DECLINE CROSS-CABLE
The next exercise of complete lower pec workout is cross-cable that really helps you to target the chest by challenging the chest muscles.
HOW TO :- Head to the cable machine. Adjust the weight and cable height upper than your height. Now grab cables in both hands and stand far enough from the machine to pull the weight using cables.
Now bend a little forward, keep your back straight, lock your elbows and pull the cables from top to down using your chest muscles. Squeeze your chest and hold for a second.
Now slowly let the weight down and cables up at the starting position in a controlled manner.
5. PARALLEL BAR DIPS
Bar dips is our last exercise of lower pec workout. Dips are compound movement which targets chest, triceps and shoulders too.
HOW TO :- Head up to the bars. Grab the bar tightly using your grips. Now push the bar to raise your body up.
Keep your back straight and maintain body balance. Now let your body go down slowly in a controlled manner by stretching your lower pec muscles. Repeat required repetitions.
These are our best 5 exercises for “complete lower pec workout for bigger chest“. Now let’s head up to the sets and reps.
- BEGINNER :- 3 sets of 6-8 reps for each exercise.
- INTERMEDIATE:- 3-4 sets of 8-10 reps for each exercise.
- ADVANCED :- 4 sets of 12-15 reps for each exercise.
Take 30-45 seconds rest between sets and 90-120 seconds rest between exercises.