The lower chest is often overlooked by bodybuilders. However, in order to achieve the perfect relief and beautiful drawing, it is worth paying attention to all three bundles of the pectoral muscle. After all, an iron torso with evenly developed muscles adorns a man in the same way as strong muscular arms.
Instructions
Step 1
The bench press is the most effective exercise for strengthening your chest muscles. To focus on developing the bottom, tilt the bench about 30 degrees. Lie on your back with your feet secured on the support bolsters. Take the barbell with a wide grip from above, remove it from the racks and squeeze it up. Make sure that the elbows remain slightly bent, otherwise the muscles will not take the main load, but the joints. Without pausing, smoothly, avoiding jerks, lower the projectile to the lower chest. When the bar is at a short distance from the torso, squeeze the bar with a sharp movement so that at the top point it is at shoulder level.
Step 2
Without changing position, do another exercise that allows you to achieve excellent results - the dumbbell raises. Ask a trainer or assistant to hand you dumbbells of suitable weights. Squeeze the shells directly over your chest, palms facing each other, and dumbbells parallel. Lower your arms in an arc to the sides and down, trying to stretch your chest muscles as much as possible. Do not block your elbows, leaving them slightly bent. With a powerful reverse motion, lift the shells, moving them towards them until they fully touch above the chest. Pause for a second and continue with the exercise.
Step 3
Dips help develop your lower pectoralis as well as strengthen your triceps and shoulders. Starting position: Hang on the uneven bars with your arms fully extended. Lean forward slightly and slowly lower yourself down, bending your arms at the elbows. At the bottom, you should feel the pectoral muscles stretch, so lower yourself as deep as possible. Then return to the starting position in one powerful movement. Over time, you can increase the load by using additional weights, for example, a special weight belt.
