How to work the lower pectoral muscles. Pumping up the pectoral muscles: tips and techniques

The question of how to pump up the lower part of the pectoral muscles worries representatives of both sexes. Men strive to make the contours of their breasts more defined and obvious. After all, pumped up male breasts are very attractive to women. Girls, on the other hand, do not lag behind men in their desire to please the opposite sex and also strive to pump up their chest muscles. This helps them tighten the mammary glands, making them more elastic and voluminous. After all, the growth of the pectoral muscle visually increases the size of a woman’s bust by at least half a size.

How to pump up your pectoral muscles

Often, novice gym goers are faced with a problem such as lack of growth of the pectoral muscles. It seems that the load is considerable, the tummy tightens, the arms become impressive, but the chest does not change in size. To pump up your pectoral muscles, make them more voluminous and prominent, you need to know a few rules.

Start your workout with exercises for the muscle group whose growth you need most at the moment. Therefore, as soon as you come to the gym and do a light warm-up, start pumping your lower chest. A fresh body, full of energy, will allow you to do more repetitions with more weight.
Focus not on endurance by increasing the number of repetitions, but on strength by increasing the weight of the weights. This ensures the growth of muscle mass.
Change the load each time so that the muscles do not get used to it. Increase the number of repetitions, increase the weight, change the exercises. Every day after training you should feel slight pain - this means that the muscles are growing.
You don't need to exercise every day. After training, the muscles need at least a day for the fibers to stretch and heal after the microtraumas received. It is optimal to exercise three times a week.
Experienced bodybuilders distribute the load throughout the week. One day they work on their legs, on another they train their abs and back, on the third they make their shoulders and arms work. So, to get the maximum effect, try to work out your pectoral muscles after the weekend. After a two-day rest, the muscles are full of strength and glycogen, such a workout will benefit the chest.
Train to the limit of your capabilities. Even when you feel like you can't complete a single rep, try to squeeze in a couple more moves. Training to the limit significantly accelerates the growth of the pectoral muscles.

These simple rules will help you speed up the process of building up your lower pectoral muscles. But what exercises should you do?

To pump up the lower part of the pectoral muscles, you need to try to pay attention to the entire pectoral muscle. The lower part grows best, so pumping the lower part of the chest does not seem to be a problem.

Lying barbell chest press. This is the first exercise that will help you outline the contours of a beautiful chest. Lie down on a straight bench, do 2-3 warm-up approaches with gradually increasing repetitions. After warming up, you need to do 4 working sets of 6-10 barbell lifts. If you can do more, increase the weight. At the same time, try to follow the correct technique for performing the exercise. Lower the bar low, straight to your chest, do not move it to neck level. At the moment of lowering, the forearm area should be perpendicular to the floor. The effort must be made while exhaling.
Incline dumbbell press. To pump up the lower sections of the pectoral muscles, you need to spend more time doing exercises on an incline bench in reverse. Lie down on a bench with your head down. Take dumbbells in your hands with an overhand grip and lift them up. Why dumbbells and not a barbell? The fact is that dumbbells allow you to create a larger amplitude. Do at least 4 sets of 10 reps. If you have problems with blood vessels, it is not recommended to do this exercise, because in the upside down position, the blood vessels of the brain receive a greater load.
Crossover. This is a simulator that allows you to extend and close your arms. In order to work specifically the pectoral muscle, you need to bring your arms together not in front of you, but from below. You shouldn’t take heavy weights; it’s important to do more repetitions – at least 20-25. The correct technique for performing the exercise involves fixing the simulator for a couple of seconds at the moment the hands come together.
Raises with dumbbells. Lie down on a reverse incline bench and hold dumbbells in your hands. They need to be spread apart as wide as possible. This not only trains the pectoral muscles, but also thoroughly stretches them. Stretching muscles is the key to future growth and increase.
Hummer bench press. This exercise machine is perfect for building beautiful pectoral muscles. It allows you to lift heavy weights without the risk of injury. Do at least 4 sets of 12-15 repetitions.
Push ups. This exercise is more suitable for girls because it is quite easy to do. If we wanted to work the upper part of the pectoral muscles, we raised our legs above the general level of the body. To work the lower chest, on the contrary, you need to do push-ups from a low bench. To make the exercise not so simple and easy, hang small weights around your neck or do push-ups at the end of your workout, when any movement is very difficult.
Bars. This is one of the best exercises for the lower pectoral muscles and the entire chest in general. However, it is best to use parallel bars as the final exercise in a chest routine. Do as many dips as possible, using additional leg weights if necessary. To remove the load from the triceps and put more burden on the lower chest, you need not to fully extend your arms, that is, not to rise all the way. Elbows should diverge to the sides, and not fall down. You need to practice on the uneven bars with your body tilted forward. This technique will allow you to achieve good results after just a few workouts.

This is a simple basic set of exercises that will help you achieve your desired goal. However, beautiful breasts are formed not only in the gym, but also in the kitchen.

In order for muscles to grow intensively, you need to pay special attention to nutrition. Its basis should be protein. Protein products should make up more than half of an athlete's diet. If you can afford some carbohydrates in the form of cereals and fruits in the morning and lunchtime, in the evening you should have a purely protein dinner. Cottage cheese, a piece of poultry or fish, vegetable salad are ideal.

In order for muscles to grow well, you need to eat something sweet before training, for example, a banana. Glucose will give you the energy and strength to do as many strength exercises as possible. And immediately after training you need to drink a protein shake that will saturate your muscles with nutrition.

To build pectoral muscle and not fat, you need to eat smaller meals. The best option is to eat 5-6 times a day, in small portions. This will speed up your metabolism, which will make it possible to get rid of excess fat and dry out your figure. Pay attention to the amount of water you drink - it should be at least two liters.

Separately, I would like to say about various nutritional supplements for bodybuilders. This is an easy way to get pure protein in large quantities. Whey and soy proteins are commonly available. If you are just starting to take these supplements, start using them only before and after your workout. This will improve your strength capabilities, give your muscles nutrition, and accelerate their growth. Dry whey is the most convenient and safe product that can help you build not only your pectoral muscles, but also all other muscles. The serum is diluted and taken in the form of a cocktail. The amount of whey consumed should be strictly limited according to the athlete’s weight. Typically, the average bodybuilder needs 2-3 grams of whey per day.

Creatine will help increase muscle mass and regenerate damaged muscle fibers. In addition, taking it will allow you to train longer and more intensely. Taking creatine (usually sold in capsules) should be accompanied by drinking plenty of water, because the drug dehydrates muscles exhausted by training.

The first thing a woman notices when she sees a man’s body is powerful arms and contoured chest. Pumping up the lower part of the pectoral muscle is not difficult, the main thing is to act comprehensively. Proper nutrition, intensive training with proper exercise technique and sensible nutritional supplements will make your figure attractive.

Video: how to pump up your pectoral muscles at home

Don't let your lower chest muscle progress deviate from the right course! Create powerful contours with 7 time-tested strategies.

For many guys, the lower pectoral muscles are the most problematic area of the chest in terms of full development. It's time to change the situation. Not because we are the proud owners of the magical secrets that will finally explode in this slow-growing region, but because we have developed a 7-step strategy that will provide targeted help for the lagging areas of the chest muscles.

To add mass to the lower sections of the pectoral muscles, first abandon the principle “one exercise is enough for the lower chest.” It's never too late to shift your focus to the problem area and get to the secret places where the secrets of effective chest muscle training are hidden.

In addition to including specific exercises for the lower chest in the program, you can modify the workout and increase its intensity through techniques such as, and even. Using all of these elements is the best choice for accelerating muscle growth and giving a powerful boost to the lower chest.

Try these seven tips for boosting muscle fiber growth from your lower regions!

1. Train your lower regions first.

Many chest workouts deservedly start with , but if your priority is a specific area, you should start your training day with exercises specifically for that area while you are fresh, full of energy and strength. In this case, perform exercises for the lower chest, for example, as soon as you step into the gym.

Do exercises for your lower chest while you are fresh, full of energy and strength

If you would normally perform an incline bench press at the end of your workout, you will immediately notice that you are significantly stronger when you do the exercise first. The point is to expose the target group to weights that they have not encountered before. Don't be afraid to perform fewer reps than usual, but with increased weight. If your standard set of incline presses was 10 reps, lift the weight and perform a set of 6-8 reps. The effect of new training stimuli on the target muscle should not be underestimated.

2. Add More Lower Chest Exercises

Exercises for the lower chest
Basic:

with an inclination (feet on the ground)

Insulating:

on a bench with a negative incline

Who said you should only do one lower chest exercise per workout? In a typical situation, you aim to work all the fibers of the chest muscles by working at different angles - bench press on a flat bench, a bench with a positive and negative incline. Use a similar principle for the muscles of the lower chest: change the angle of the bench, use a fundamentally different machine with a negative slope, and you will work the fibers of the lower chest in various ways, which will have a positive effect on their development.

Just avoid exercises for the lower chest that are like twin brothers, such as the bench press and the Smith machine press on the same incline. Or a dumbbell bench press and a bench press with the same negative incline.

In addition to the second exercise from a different angle, train the muscles in a higher rep range. If in the first exercise you had heavy sets of 6-8 repetitions, then in the second, take less weight for sets of 10-12 repetitions. Load variability is a great way to increase muscle size and strength.

3. Use isolation exercises

Crossover crunches, dumbbell curls on a negative incline bench, and lat pulldowns on a negative incline bench are all movements that target the lower part of the pectoral muscles and eliminate the involvement of the triceps. Use a slightly higher rep range than the pressing exercise. Like other isolation movements, these are best performed at the end of a training session.

4. Add new exercises

There is no doubt that the choice of “new” exercises is small, but any movement that you have not performed for a long time automatically becomes “new” for your muscles. For example, if you've always worked with barbells, it's time to master dumbbells or a machine.

In addition to changing gear, you can make slight adjustments to the equipment you're already using. Raise or lower your negative incline bench. My favorite option: the Hammer machine, which has adjustable handles so you can press across your torso instead of just up.

Dips with weights are another great exercise that is definitely worth trying. To shift the emphasis to the chest, lean your torso forward by lifting your legs back and allow your elbows to move away from your torso during the downward phase of the movement.

5. Train your chest after a day off.

This strategy is used by professional bodybuilders because after a full day of rest and good nutrition, you are full of energy and your muscles are filled with glycogen. If you're working your chest in the middle of your training week, make sure you didn't work your triceps or delts the day before; they must be completely rested.

6. Train hard

is the first step towards building strong muscles, and 1-2 sets beyond failure in various exercises for the lower chest can teleport you into the zone of rapid muscle growth. There are tons of ways to increase the intensity, I'll share the top four!

Forced Reps: Have a spotter help you lift the bar after you reach muscle failure so you can perform a few more reps.

Rest-pause method: Choose a weight that you can only perform 6 reps with (your 6-rep max), but only do 3 reps. Rest for no more than 20 seconds, then do 3 more repetitions. Alternate work/rest for 5 cycles and you'll hit 15 reps with a 6-rep-max weight—a fantastic stimulus for muscle growth. Choose an exercise that allows you to quickly get into the starting position, such as a machine press.

Negatives: Once you reach failure, instead of completing the set, ask a partner to help lift the weight, then slowly lower the weight without assistance within 5 seconds. Continue the set until you can hold the eccentric contraction for 5 seconds.

Drop Sets: Once you reach failure, immediately reduce the weight by about 25% and continue training until failure. You can even do this again when you reach muscle failure again.

7. Finish your workout with negatives on the uneven bars.

Here is a finishing movement for the lower chest, which was shown to me by a trainer named Tucano from Rio several years ago. I swear a lot of guys don't know their true physical capabilities and it shows.

Dips

Do unweighted dips at the end of your chest workout. In the starting position, the arms are straightened. For ten seconds, lower yourself down, counting slowly. Instead of doing a normal push-up, use your legs to return to the starting position until your arms are fully extended. Then immediately perform a negative rep for 10 seconds and rise up in the same manner.

Over and over again it will be more and more difficult to control the speed of the descending phase; You can finish the approach when you can no longer hold out for 10 seconds. By then you will have the most powerful pumping of your lower chest in your life.

Greetings, dear fans of sports and a healthy lifestyle. Surely, many of you are wondering how to pump up your pectoral muscles at home, without using barbells and dumbbells. It turns out that this can be done, but first you need to decide what you want to see. After a couple of months of training, do you want to see in the mirror pecs like Arnold's in his prime? Or you want to see beautifully defined muscles that will attract attention when you go to the beach.

If you want breasts like Iron Arnie, then we hasten to disappoint you and ask you to leave the page. To have such breasts you need to: have good genetics, use steroids and bench press a barbell with an incredible amount of twenty-five kilogram weights on it. If you don't want this, continue reading the article. After studying all the exercises that we offer, at the end of the article you will find a training program for your chest at home.

How to pump up your breasts at home

So, what do you need to pump up your breasts? Firstly, this is proper nutrition, which will promote the growth of your muscles and will not allow the amount of subcutaneous fat in your body to increase. If we allow fat to take over our body, then you will not be able to see your defined pectoral muscles. So, start eating right.

Secondly, you need constant training, 2 – 3 times a week, which will include a variety of push-ups to pump up the upper and lower chest. This is very important, because by pumping the lower part of the chest, you will have a disproportion, and the chest will not look very aesthetically pleasing. So, we include all the exercises described below in our program.

Push-ups on books

The first version of push-ups will work mainly the middle part of the chest. Look at the picture below.

For push-ups we will need 8 books (sheets, 500 each). We place them at a distance of 60 - 70 centimeters, or whatever is more convenient for you, and begin to slowly do push-ups. We go down as far as possible. You should feel a pleasant stretch in your muscles. Spend 6 – 8 seconds lowering. Do 4 sets of 15 reps. The most important thing in the exercise is speed, do everything slowly.

Push-ups with a stop

For the second exercise we don't need books. These will be simple push-ups, but with one nuance. Having dropped halfway down, stop and stay in this moment for 2 - 3 seconds. Then lower yourself all the way down and hold in this position again for 2 to 3 seconds. Do 4 sets of 10 reps.

Explosive push-ups

Quite a difficult exercise that requires training. Once you master it, feel free to include it in your program. Lower yourself down, preferably slowly, starting to rise to the starting position as much as you can, push off the floor so that your palms come off the floor. You can do a clap, but it is difficult and you don’t have to do it at first.

Do this exercise last, perform 2 sets with as many repetitions as you can handle.

Strengthening the upper pectoral muscles

The most difficult part of the pectoral muscles to train. It is very difficult to pump it up at home, but it is possible. There is only one exercise for this, but we can constantly make it more difficult.

Incline push-ups

The point of these push-ups is to get your legs higher than your body, but otherwise they're just regular push-ups. But we don’t need regular push-ups, so we’ll make it more complicated. The first option is push-ups with a pause at the lowest point stop for 2 - 3 seconds, and then return to the starting position. The second option is push-ups on books. Well, the third option is explosive incline push-ups.

Perform 4 sets of 15–20 repetitions in various variations.

How to pump up your lower chest

To pump up the lower pectoral muscles, we will use everyone’s favorite dips. I think it won’t be difficult for you to go to the nearest sports ground 2 times a week and devote half an hour to training. And if you have beams at home, then this is very wonderful.

Dips

Simple push-ups on parallel bars. Everyone knows how to do them, everyone was taught at school. We complicate the parallel bars push-ups by stopping at the bottom point for 2-3 seconds. We perform 4 sets of 15–20 repetitions.

This exercise can be made more difficult by using a weighted vest.

Program for training the pectoral muscles

The article would not be an article if we did not provide a training program consisting of all the exercises that we described. See table.

*If you cannot do the number of repetitions written in the table, do as many as you can. Don't put yourself in a box.

The rest between sets should be 45 – 60 seconds. Always monitor the speed of your push-ups, try to feel your muscles and do push-ups as slowly as possible. The p90x program has a great chest and triceps workout.

We've looked at several types of push-ups that will let your pecs explode. Try not to skip training and you will succeed.
P.S. While the author was writing the article, he did 80 push-ups.

Most athletes ignore exercises for the lower pectoral muscles. Typically, their program is based on basic exercises, such as barbell and dumbbell presses on a flat or positive incline bench. Often they are supplemented with presses or hand presses in a machine, push-ups on uneven bars and military presses on the top of the chest. This tactic seems quite effective for working the middle and upper pecs, but it has one drawback - it weakly works the very bottom of the chest. This is reflected in the shape of the muscles: despite the large volume, they can be poorly drawn in the lower part and not outlined with a clear line. However, solving the problem is not so difficult. It is enough to adjust the training program and add 1-2 exercises to the lower pectoral muscles.

Reverse Incline Bench Press

The most popular exercise for the lower pectoral muscles is performed on a bench with a negative incline at 20-45 degrees with both a barbell and dumbbells.

Set the back of the bench so that it has a negative angle. Place your feet on the floor and secure your feet behind the bench bolsters.
Lie down on the bench and carefully remove the barbell from the racks. Grip – at shoulder level.
As you inhale, lower the barbell down so that the bar is at the lowest point at nipple level. The bar should be as close to the chest as possible, but not touching it.
Pause and press the barbell up

Dips with a slight incline

Classic dips involve leaning your body forward so that it barely deviates from being parallel to the floor. With this technique, the middle part of the pectorals is loaded - exactly as with barbell presses, only in reverse. But it's worth it change the tilt of the body and lean forward a little less as push-ups begin to work great on the lower pecs.

Place your hands on the bars and lift your body, lifting your feet off the floor. Turn your elbows out to the sides.
Move forward slightly, 20-30 degrees, no more. The stronger the angle of deviation from the vertical, the more the middle of the pectorals will be involved in the work and the less the muscle fibers of the lower pectorals will contract.
As you inhale, lower yourself down, spreading your elbows to the sides.
At the bottom point, feel the stretch in your chest and take a short break.
As you exhale, return to the starting position and tighten your chest at the top point.

Push-ups on the bar

This exercise has long been known to everyone who is used to training on horizontal bars. It works great on the pecs with an emphasis on the lower pecs, although it’s a little more difficult to perform than dips. Recommended for those who already know how to work on parallel bars; beginners should postpone push-ups on the bar until better times.

The starting position is handstand. Grip slightly wider than the distance between your thighs, palms facing you.
Begin to lower yourself down, bringing your legs forward to balance your body.
At the lowest point, the crossbar should almost touch the pecs, after which it is necessary to return to the starting position.

Reduction of hands in a standing crossover

Another exercise that perfectly loads the lower pecs. It is performed in a crossover and helps to “finish off” the pecs at the end of the workout.

Stand in the middle of the crossover and grab the handles.
Place one leg forward to make your body more stable.
Lean forward slightly - 30 degrees will be enough.
Place your hands on the sides of the body so that you feel a slight stretch in the pectoral muscles. Elbows are bent and behind the body.
Bring your arms in front of you in a wide arc from the top position so that the handles are at the level of your navel.
Slowly return to the starting position

Reduction of arms in a lying crossover

We will not talk about the classic crossover in front of you, because in this variation the exercise loads the middle part of the pectorals. But what if you completely change the mechanics and bring your hands down from the top position– also, how does this happen in the standing variation? This technique will shift the emphasis to the lower chest.

Place a bench on one side of the crossover.
Lie down on the bench and prop your feet up.
Take the handles in your hands. We will not pull them upward, as in classical information, but strictly down to the hips.
At the beginning of the movement, the forearms are at an angle of 90 degrees to the body, and the arms are bent at the elbows also at a right angle.
Press the handles down towards your hips. During the movement, the elbows straighten.
At the bottom point you need to pause for a second and then return to the starting position.

General principles of training

If getting clearly defined pecs is your number one goal, we recommend doing exercises on the lower pectoral muscles at the very beginning of the training. In this case, you will be able to give your best, and fatigue will not force you to conserve your strength.
You should not focus on the same exercise for a long time. In this case, the body easily adapts, and progress will stop. Every 2-3 months try to change your training program and include new exercises for the lower pectorals.
One of the reasons for insufficient drawing of the pectorals may not be the lack of muscle mass, but too high percentage of fat. Therefore, in some cases it makes sense to focus on fat burning and cardio training.
Try not to train pecs more than once every 4 days. Muscles need rest and recovery. Without it, instead of progress, you can get a reduction in muscle mass.
Try to resist the weight and focus your attention during the negative phase of the exercise. This is especially true for all crossover exercises.

How to pump up the lower part of the pectoral muscles? This question should not worry those who have just started bodybuilding, because the primary task at this stage is to strengthen the body and prepare the basis for building muscles. In the first months, there is no need to think about pumping up the lower chest. As you get stronger, you can target specific parts of each muscle to maximize your desired results. Below we provide recommendations for developing the lower chest at home and in the gym.

Working out the lower chest at home

We will practice at home and in any yard where there are low horizontal bars and parallel bars. First, we'll tell you how to pump up your lower chest with push-ups. This is the most successful option, as it does not require a special body position in which your head is lower than your legs. Many people recommend special supports for push-ups - we agree with them, because the option with books is not the best idea.

Push-ups on books

This option is convenient because we can change the height of the stands. And it’s (very) inconvenient because books can fly out from under your hands. As a result, we fall face down on the floor. From the outside it’s funny, but from the first person it’s often painful. Let's get back to technology:

We put a couple of books and rest our hands on them. The legs are straight and stand at a distance of 10–15 cm from each other. The palms are oriented with the fingers forward and inward. Hands shoulder width apart.
We sink as low as possible (this is why we need books, so as not to rest our faces on the floor when we can sink even lower).
At the lowest point, you can stop and freeze for 2-3 seconds for maximum load on the chest.
We do 3-4 sets of 15 repetitions without weight and 6-8 repetitions with weights.

We do not recommend doing push-ups on books with weights - it will hurt to fall.

Why are books needed? It is necessary that at the final lower point above the body is higher than the legs. With this arrangement, the chest begins to be loaded from below.

Push-ups on special supports

This is done in exactly the same way as on books. The huge advantage is that you won't fall. The technique is the same.

Push-ups from a bench or cabinet

This is the best option to work the lower chest. It's both convenient and safe.

We rest our hands on the bench (fingers pointing inward and forward), legs slightly apart. We do push-ups until our torso touches the bench. Here you can also use a weight in the form of a backpack with weight.

Dips

Place your arms wide apart. If the bars are not sliding, then we place our elbows to the sides. We don't make any "boats" here. We slouch a little to round our back and begin an even up-and-down movement. There is no need to fully extend your elbows.
We do 10-12 repetitions in 3 sets without weights or 6-8 repetitions with weight.

On the horizontal bar

A very interesting and complex exercise that helps in practicing the “exit with force on two arms” element. If you are good at pulling yourself up, you can do it on a regular horizontal bar. If not yet, it is better to choose a low horizontal bar so that it is at the level of your head:

We grab the horizontal bar with a straight grip, hands at a distance of 20–25 cm from each other.
We jump and stand on the horizontal bar with straight arms. The pelvis rests against the crossbar.
We lean forward a little and begin to lower ourselves, spreading our elbows to the sides. We go down as low as possible, after which we return to the starting point.
We repeat the exercise 6–8 times.

We pump up the lower chest in the gym

We have the following exercises at our disposal:

Bent-over dumbbell press (legs above head);
Bent-over barbell press (legs above head);
bringing your arms together in a crossover (arms below your chest);
bars again.

Bent over dumbbell and barbell press

Let's be honest, the dumbbell press is performed exactly the same as the barbell press, so we'll look at both exercises here. We will need a wall bars and an inclined bench that can be mounted on this wall at any angle. We hang the bench 30 degrees down.

We take dumbbells (we start with a warm-up) weighing 5 kg, leave them on the sides of the edge of the bottom of the bench.
We lie down on the bench with our feet up (we attach them to special bolsters that should be on the bench). Now you are hanging upside down. Take dumbbells and place them in front of you so that there is a right angle between your hands and the floor.
Unfold the dumbbells as if you were holding a barbell. Lower the weight onto your chest, spreading your elbows to the sides.
We lift as we exhale. Don't hold your breath!

Then we take working weights and work out. If you find it difficult to lift the weight yourself, ask a trainer or partner. Usually you pick up one dumbbell yourself, and the second one is handed to you by your partner.

If you are working out with a barbell, your partner must remove and deliver the barbell. He also insures you during the exercise.

The lower your head, the more load the desired part of the chest receives. You can lower the bench either 45 degrees or 60.

Bringing hands together in crossover

We will deal with the upper blocks. We hang handles on the cables that are easy to grip with one hand. We warm up with 2–4 kg to understand the essence of the exercise and the technique of movements:

We spread our arms to the sides and grab the handles with a direct grip, palms down. We slouch a little to tighten our pectoral muscles. At this moment, you look like an eagle during the landing, when it slows down with its wings (usually, such a comparison immediately clarifies all the points).
We move one leg back for stability. We tilt the body forward and slightly down. The lower back is arched, the pelvis is laid back.
We begin to bring our hands together, the crossing point will be at the level of the groin or lower. This position ensures pumping of the lower pectoral muscles.
We do 10 repetitions. Then we hang the working weight and perform 3 sets of 10–12 repetitions.

Bars in the gym

If you do 15-20 push-ups, there is no point in working without weight:

Ask the trainer on duty for a special weight belt.
Do 15 push-ups as a warm-up.
Do 5-8 push-ups without weight (if you have enough strength and can do many push-ups without weight, 10-15 times will do for a warm-up).
We hang the pancake on our belt. We carry out the working approach using the technique described above.

Let's go as low as possible. For greater effectiveness, it is recommended to stretch on the parallel bars before doing push-ups. To do this, grab the handles in the same way as when doing the exercise, then gradually lower yourself down, supporting your body with your legs. This will allow you to go deeper during the push-ups themselves.

Combinations of exercises

How to pump up your lower chest when there are so many exercises? It's simple - we'll combine them.

Home option 1:

Push-ups from a chair, bench, bedside table, sofa.
Push-ups on parallel bars (yes, you read that right, it’s on parallel bars – you’ll have to go out into the yard or buy parallel bars for your home).
Push-ups from supports or books for stretching.

Home option 2:

Push-ups from any support.
Push-ups from the horizontal bar (let's go into the yard again, you want beautiful and powerful breasts?).
1 approach on uneven bars.

Gym option:

Press the barbell upside down.
Weighted bars.
Crossover.

Typically, the beginning of a chest workout is a bench press. If you have it, then you can get by with push-ups and finish working on your chest in a crossover.

Problems and errors

Often we simply don’t know the correct technique, so when doing a chest workout, we work more on our triceps. And when we start training them, it turns out that there is no strength left. The same is true for the lower pectoral muscles.

You need to follow the technique exactly. And remember, every body is individual. Over time, you will learn to feel what works for you and what doesn't. And you can experimentally achieve the performance that is most useful for your case.

When training upside down, some difficulties may arise:

darkens in the eyes;
there is noise in the ears;
intracranial and blood pressure increases.

This is very undesirable for people over 30 years old. Therefore, you should not lower the bench below 30 degrees. Why do you need such extreme conditions? It is better to work on uneven bars and crossover.

It’s easy to check whether you can do bench presses like this or not. Just lie in this position for 30 seconds. Then stand up sharply. If there are ripples in the eyes, noise in the ears, dizziness, it is dangerous for you to train in this position.