Lower Chest Exercises

Watching the other guys in the gym and the rugged action stars on TV, you may be fooled into believing that bench presses are adequate for a muscular chest. Falling for that, you may end up ignoring lower chest exercises. To get a well-chiseled and fat-free muscular chest, you cannot afford to ignore exercises for the lower chest. As with training for the building of any muscle group in your body, chest exercises also need a large amount of variation. It is also advisable to perform some lower chest exercises at home.

Warm Up
Warming up for any workout is very important. You may end up pulling or straining your body in many parts, if you do not warm up adequately enough. Before performing exercises for the lower chest, you need to concentrate on warm ups that will target that specific muscle group.

Keep in mind that your lower chest exercises must be performed at the beginning of the week. If you decide to exercise your lower chest after working on your biceps and triceps, you will not achieve the desired results.

A decline bench is ideal for performing lower chest exercises. The angle at which you have positioned the bench goes a long way in deciding the vigorousness of your lower chest exercises. The steeper you arrange the angle of the bench, the more intensity you will achieve in lower chest exercises.

Before you get started, keep in mind that the best results will only be achieved if you strain your muscles and perform each repetition slowly. You will experience more pain but it will only be effective if your muscles really feel the strain. But this does not mean that you go overboard with the amount of weights you lift, and the number of sets you perform.

Here are some of the best lower chest exercises:

• Push ups
• Machine chest press
• Barbell chest press
• Dumbbell chest press
• Resistance band chest press

While performing chest presses, ensure that your back is completely straight, and firmly resting on the bench. DO NOT shift the position of your back while the weight is lifted. Tighten all your muscles while lifting. Perform these sets slowly, and don't rush to complete the sets. It is better to do 2 sets of 5 repetitions with a heavier weight, than 3 sets of 15-25 repetitions with a lighter weight.

Make a routine for yourself, and stick to it. Exercise regularly as irregularity will get you nowhere. Set aside some days for rest in your workout routine, and try to include many variations so as to keep your body guessing. Following a healthy and balanced diet will work wonders.

Perform these lower chest exercises with diligence and sincerity, and watch the results unfold as your body develops a well-balanced set of upper chest and lower chest muscle groups.