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Killer Lower Chest Exercises - SCIENCE BASED!
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If you have been looking for some killer lower chest exercises other than the decline bench press then this exactly what you've wanted. Here I'm going to show you how to "follow the fibers" and reveal the best exercises for the lower chest using science based exercise selection.
The key to understanding the function of the lower chest is that the fibers of the abdominal portion of the chest have a different orientation than the sternal or upper fibers of the pecs.
They run upward and outward from the lower ribcage to the upper arm.
If you want to get this muscle to contract fully, that means that you have to select exercises that bring the arm from a high and away position to one that brings the arm down and across the body.
You can see that the traditional decline bench press or even the dumbbell decline bench press will do this. However, there is a limitation on the all important horizontal adduction of the shoulder that makes a good chest exercise a great one.
Showcased here are a few other options for you.
The lying cable dip is an amazing way to train the lower chest. The cables provide resistance throughout the range of motion and keep the tension high on the abdominal fibers of the pecs. Remember to keep the cables outside your body as well to resist the adduction of the arms across the chest. This can easily be performed with bands if you don't have access to a cable machine.
Next up is the straight bar dip. Oddly enough, this can be done using the bench press bar while still in the rack. However, instead of ever getting underneath the bar you're just going to stand behind it. Be sure to hover your body over the top and allow your elbows to travel up and out as you lower your chest to the bar. It helps to keep the legs drifting somewhat under the bar to help counterbalance your body on the way down.
Finally, the LC press is a great way to end your workout with a focus on metabolic burnout. Take a much lighter weight and move the cable across the body as shown here. Once again, you can get the needed angle of activation of the lower chest fibers while still including the adduction stress required to get an intense chest contraction.
All of these lower chest exercises can be incorporated into a single training session if you are able and willing to accrue more volume in the pursuit of developing a bigger lower chest. If you would rather incorporate one or two of them into a traditional push workout then you may do that as well.
If you're looking for more videos on how to build a bigger chest and chest workouts that are quick and easy to do at home, be sure to subscribe to our new AX Shorts channel at the link below today.
#shorts #lowerchest
Be sure to subscribe to our AX Shorts channel here
The key to understanding the function of the lower chest is that the fibers of the abdominal portion of the chest have a different orientation than the sternal or upper fibers of the pecs.
They run upward and outward from the lower ribcage to the upper arm.
If you want to get this muscle to contract fully, that means that you have to select exercises that bring the arm from a high and away position to one that brings the arm down and across the body.
You can see that the traditional decline bench press or even the dumbbell decline bench press will do this. However, there is a limitation on the all important horizontal adduction of the shoulder that makes a good chest exercise a great one.
Showcased here are a few other options for you.
The lying cable dip is an amazing way to train the lower chest. The cables provide resistance throughout the range of motion and keep the tension high on the abdominal fibers of the pecs. Remember to keep the cables outside your body as well to resist the adduction of the arms across the chest. This can easily be performed with bands if you don't have access to a cable machine.
Next up is the straight bar dip. Oddly enough, this can be done using the bench press bar while still in the rack. However, instead of ever getting underneath the bar you're just going to stand behind it. Be sure to hover your body over the top and allow your elbows to travel up and out as you lower your chest to the bar. It helps to keep the legs drifting somewhat under the bar to help counterbalance your body on the way down.
Finally, the LC press is a great way to end your workout with a focus on metabolic burnout. Take a much lighter weight and move the cable across the body as shown here. Once again, you can get the needed angle of activation of the lower chest fibers while still including the adduction stress required to get an intense chest contraction.
All of these lower chest exercises can be incorporated into a single training session if you are able and willing to accrue more volume in the pursuit of developing a bigger lower chest. If you would rather incorporate one or two of them into a traditional push workout then you may do that as well.
If you're looking for more videos on how to build a bigger chest and chest workouts that are quick and easy to do at home, be sure to subscribe to our new AX Shorts channel at the link below today.
#shorts #lowerchest
Be sure to subscribe to our AX Shorts channel here
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