How to Train the Lower Chest in the Gym?

The pectoralis major, biceps, and triceps are muscles that are often mentioned and commonly trained. In fitness, there are various exercises, and each exercise targets different muscle groups. Therefore, choosing the right exercise before starting your workout is crucial. So, how can you target the lower chest in the gym?

Decline Smith Machine Bench Press

1.Set the decline bench under the barbell on the Smith machine and adjust the barbell to a suitable height. Lie down on the bench, fixing your legs in place, with your back firmly pressed against the bench and your lower back slightly arched. Grip the barbell with your hands slightly wider than shoulder-width and unlock it from the rack. Extend your arms straight up. This is the starting position.

2.Lower the barbell slowly by bending your arms while inhaling. Maintain control of the bar as it descends until it touches just below your chest.

3.Then, quickly push the barbell upward while exhaling.

4.This completes one full repetition. Repeat until the recommended number of reps is reached. After finishing, lock the barbell back onto the rack.

Decline Dumbbell Bench Press

1.Fix your legs at the top of the decline bench and hold a dumbbell in each hand, placing them on your legs with your palms facing each other. Lie down on the bench and engage your chest and core.

2.Once in position, lift the dumbbells to the top of your chest, keeping them shoulder-width apart. Rotate your wrists so that your palms face forward. This is the starting position.

3.Slowly lower the dumbbells to the sides of your body while inhaling, maintaining control of the weights. Tip: Keep your forearms perpendicular to the floor throughout the movement.

4.Lower the dumbbells until your chest is fully stretched, then use your chest muscles to quickly press the dumbbells back up while exhaling.

5.Once your arms are fully extended and the dumbbells reach the top, squeeze your chest, hold briefly, and then return to the starting position slowly.

6.This completes one full repetition. Repeat until the recommended number of reps is reached.

7.Throughout the movement, maintain an engaged chest and core. Ideally, the time taken to lower the dumbbells should be twice as long as the time taken to press them up.

Bosu Ball Push-ups

1.Start in a push-up position, keeping your body straight. Place your upper body on one side of the Bosu ball, supporting yourself with your hands on the flat side. This is the starting position.

2.Lower your body by bending your elbows. Avoid letting your hips sag or rise.

3. Pause at the bottom of the movement, then push back up to the starting position.