Having a large, perfectly shaped chest is the main goal of most of us who go to the gym.
In order to achieve a uniform pectoral you must train the three sections of this muscle.
As I have already told you on other occasions, the fibers of the pectoral extend horizontally from the shoulder joint to the sternum. Therefore it makes little sense when someone tells you that they train the inner part of the pectoral so that the separation between one pectoral and another is marked more.
What you can do is train the pectoral by focusing your training on one of the three horizontal sections. Therefore you can focus on the upper, middle or lower section.
Today I will present the three most effective exercises for lower pectoral. I will talk about the keys to each exercise and I will design a routine for you in which we will incorporate them. Let’s get to it!
Best exercises for low pectoral
We started with an exercise you probably didn’t expect to find here. Parallel backgrounds are normally associated with triceps training, but depending on the inclination of the trunk we can make this exercise one of the best for the lower pectoral.
The key is to tilt the body forward while performing the exercise. With this we will subtract work from the triceps, work that will go on to develop the pectoral. Perform four sets of this exercise. If you can perform 10 to 12 repetitions in all sets it is time to start using ballast.
Press declined with bar
The declined press is the exercise par excellence to develop the lower pectoral. Among all its variations I recommend the variant with bar for the greater ease with respect to the variant with dumbbells.
If your gym does not have a specific bench for the declined press you can resort to placing a declined bench in the Smith machine. In this exercise you can carry a lot of weight but do not forget the technique that I explained in the post “correct technique of the bench press”.
High pulley openings
A few days ago I uploaded a post in which I explained the benefits of openings for the good development of the pectoral. I also commented in that post the risks involved in doing it with dumbbells and the benefits of pulleys for this particular exercise.
If you place the pulley in the highest position and finish the route at the height of the waist you will be able to focus the work on the lower fibers of the muscle. The openings help to give amplitude to the muscle and achieve a higher level of concentration than the bar or dumbbell press in the final stretch of the ROM (travel range).
How to design your exercise routine for low chest?
Just because you want to center your pectoral workout at the bottom doesn’t mean you only have to perform exercises of this type. What we will do is incorporate more exercises that focus on this section than we would do in a normal workout, but we should not completely neglect the other two sections.
My recommendation with pectoral routines is usually to always start with a bench press on a flat bench to achieve greater hypertrophy. This is the exercise in which you can carry more weight and it is better to do it at the beginning, when you are not yet fatigued.
Secondly, you will carry out the funds in parallel because it is also an exercise with a high degree of demand.
After these two heavy exercises we go on to perform a higher pectoral exercise in which your priority has to be the technique more than the weight. Maintain a constant tension in the muscle and perform slow repetitions, leave the heavy loads for the other exercises.
After this short break we attack again the fibers of the lower pectoral with the press declined. Unlike the previous exercise, this one must be heavy.
Finally, we will finish the training with the openings on high pulley. Be careful with the openings, it is one of the exercises in which more errors are made and can end up causing an injury so if you are not sure you are doing them correctly I recommend that you go to the post “openings with dumbbells” where I explain the problem of exercise and the best tips to reduce its risks and enhance its benefits.
Upper dumbbell press
Pulley openings toLta