Paying attention to the upper and middle section of the pectoral muscle, one should not forget about the lower chest. It is harder to pump than the rest of the sections and requires a specialized approach to exercise. You can pump your lower chest using the usual bench press and dumbbell bench press on a bench with a reverse slope. Exercises such as pullover and wide bar dips should be included in your workout.
Instructions
Step 1
The bench press is a basic exercise for working out the pectoral muscles. It can be performed with a medium, narrow and wide grip, on a horizontal bench, on a bench with an upward slope and a downward slope. To pump up the bottom of the chest, you need to do a wide grip bench press with a downward slope of 35-45 degrees. To do the incline press, you will need the help of a partner who will lift the bar with you and put it back in. Doing this exercise yourself is risky; if there is no specialized bench for the reverse press, then an incline bench for pumping the press will do. It is important to have a leg mount. You shouldn't slide while pressing. As you inhale, lower the bar to your chest, closer to your solar plexus. Spread your elbows to the sides, cross in relation to the body. Try not to press them against you. This will transfer the load to the triceps. After touching the chest, squeeze the bar upward as you exhale.
Step 2
Dumbbell bench press with a downward slope is performed in a wide arc to maximize the use of the pecs and isolate the work of the triceps. Grab the dumbbells from above. In the starting position, the dumbbells are directly above you, the discs touching each other. While inhaling, spread the dumbbells to the sides. Extend your elbows with a cross, as in the bench press. On exhalation - i.p.
Step 3
The dips are mostly triceps. However, doing push-ups on wide bars can also help load your lower chest. Pick up a weight that allows you to push up 8-10 times. The load is usually hung on a belt using a belt and a hook on it. A weight or a disk can act as a weight.
Step 4
The pullover does not pump the chest, but it helps to expand the volume of the chest and visually enlarge it. It is done with light weight 8-10 times until the ribs feel stretched. Performed on a flat horizontal bench with dumbbells. Lie on your back with your head at the edge of the bench. Hold the dumbbell with both hands near the abdomen and lower chest. As you inhale, take the dumbbell behind your head. As you exhale, return to the I. P. You can carry out a pullover and across the article, leaning on it only with your shoulders. The pullover is best done before the bench press, and the bar push-ups after.
