All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress, or worse, future injury down the road. If you do a chest-muscle workout in the middle of your training week, however, make sure you don't train delts or triceps the day before. Immediately do another second negative and again walk back up to the top. Get into a standard push-up position and do one push-up. The free weights just develop the chest a lot better than machines do, in my opinion. Now that you understand about what muscles make up your chest, their function, location and the rep range needed to stimulate them, let's give you some workouts to help you build your chest. S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week:
Once you feel pretty comfortable cranking out standard push-ups, add variety to target the lower chest from different angles: Incline Push-Ups: Although slightly easier than a standard push-up, you can use this variation to hone in on your lower pecs.
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Best Heart-Healthy Exercises for Men. Is There Such a Thing? How to Lose Butt Fat: Here Are 9 Things You Need to Get Checked Here are the checkups you should be making time for now, so that you can have more time, period. Top 5 Bench Press Tips. Barbell Flat Bench Press. Barbell Incline Bench Press.
Upper Chest Exercises and Workouts. Blast your Bench Program by Lee Hayward. Click here to read more about Blast Your Bench Program. Back to lower Chest Exercises and Workouts. Back to Weight Training Homepage. There are many techniques like this to increase intensity. Here are four great ones! Ask your workout partner to help you lift the weight after you reach muscle failure. With your arms rested for a moment, you may be able to do a few more reps.
Choose a weight at which you can do just 6 reps your 6-rep max —then do only 3 reps. Rest no longer than 20 seconds, then do 3 more reps. Choose an exercise that allows you to quickly get into position, like a machine chest press.
Once you reach failure, instead of ending your set, have your partner help you lift the weight, then take 5 seconds to lower the weight on your own. Do as many reps as you can until you can no longer hold the eccentric contraction for 5 seconds. Once you reach muscle failure, immediately reduce the poundage by roughly 25 percent and continue repping to failure. You can even do this a second time when you hit muscle failure again.
Here's a pec finishing move I learned in Rio de Janeiro many years ago from a trainer named Tucano. I swear the guys down there don't know physical limits—and it shows. Do unweighted parallel-bar dips to finish your chest workout. Start at the top, arms extended, but not locked out. Torch your pecs—and your arms—by taking a full 10 seconds to lower yourself, counting slowly. Instead of pressing back up, place your foot on the apparatus and "walk" your way back to full arm extension, pushing off the footplate to raise yourself.
Immediately do another second negative and again walk back up to the top. Controlling the speed of the descent gets increasingly more difficult; your set ends once you can no longer do 10 reps.
By then, you'll have achieved the lower-pec pump of your life. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.
Strong Pecs for Stable Shoulders
Watch video · That said, if you truly are lacking in lower pec mass and have a legitimate weak point there that you want to bring up, there are specific chest exercises you can use to get a focused lower pec workout and balance things out. Lay back on a decline bench with one dumbbell in each hand raised straight over your chest. With a flat back on the bench and a soft bend in both elbows, slowly lower the arms out to the sides. Because your chest is a lowered position, the lower chest muscles contract more than usual as you press weight upward. then bend your arms once again as you lower your chest to complete a rep. Chest Dips. To top off your lower chest routine, bodybuilder Lance King recommends chest dips, which help trim up the area. How to Work Out the.