Professional bodybuilders pay attention to the development of every, even the smallest muscle group. For example, the chest is subdivided into superior, middle, and inferior muscle bundles. So how do you pump your lower chest?
It is necessary
- - Inclined bench;
- - barbell;
- - dumbbells;
- - insurance partner.
Instructions
Step 1
Start your workout at the gym and do a full-body warm-up. It is very important to warm up not only the body, but also separately those muscles that will be greatly affected. In this case, you need to pump the lower chest, so knead all the pectoral muscles as long as possible. Bend, twist, and stretch with both arms as high as possible to feel the pull. The entire warm-up should last at least 10 minutes.
Step 2
Take a few easy sets. This is also a warm-up before doing the main training. Perform 2 sets with a barbell or light dumbbells, affecting all chest muscles at once. This can be a bench press or a standing dumbbell set.
Step 3
Start the first exercise to build your lower chest muscles. Lie on an incline bench, which is usually used for abs. Your head should be down. Take the barbell in your hands, or rather ask someone to put it to you. Lower it to your chest as you inhale and squeeze it up as you exhale. Try to keep your hands at shoulder level and keep your balance. Ask the belayer to remove the barbell and place it on the floor.
Step 4
Take a few minutes to rest and catch your breath. Increase the weight on the apparatus depending on your actual training. Do another set as well. In total, at least 4-5 approaches should be done with a constant increase in load. Rest 3-4 minutes after this exercise.
Step 5
Run the dumbbells on the same incline abs bench. Lie down, pick up dumbbells and lift them up. As you inhale, spread your arms so that your elbows are parallel to the floor. As you exhale, return them to their original position. Do at least 10 reps in 4 sets. Rest between each set. The weight of the dumbbells does not need to be increased.
Step 6
Stretch at the end of your workout. Stretch your chest in the same way as you kneaded it. Stretch your arms in different directions and hold them in this position for 50-60 seconds.
