The Best Solution to Grow Your Lower Chest

The Best Solution to Grow Your Lower Chest

The Issue

You are looking to grow your chest so that you can see that chiseled lower chest muscle, or you want to create a much larger chest muscle. Keep reading to get the best solution to grow your lower chest.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

The Anatomy of the Lower Chest

Take a look at the chest in this illustration below. The pectoral muscles, although considered one muscle has two heads: the clavicular head and the sternal head. So, to understand how to get the lower portion of your pecs to really stand out, we will be discussing the sternal head.

The sternal head of the pectoral originates from three areas (wikipedia)

  • Outside of the sternum
  •  The cartilage of the top six ribs
  •  External Oblique

The pectoral has an insertion point on the humerus bone.

Knowing the Insertion point and origin will help build the lower chest muscle.
The Insertion point and origin for lower pec muscle

The Solution to Grow Your Lower Chest

Now that you know where the origin and insertion point are located, you can now come up with an action plan to work that muscle out. So, during the exercise I need you to remember these key points

  • Visualize the muscle. Keep your mind on your muscle
  • Always remember the origin and insertion point
  • Contract the muscle slowly and controlled. DO NOT BOUNCE

Follow the Fiber

To begin with, I need you to pay attention to the direction of the muscle fibers in the illustration below. With this in mind, now notice that the fibers are running from the arm to the top portion of the ribs. To get a full contraction of these muscle fibers, you will not only need to know the origin and insertion point, but you will need to remember the direction of the muscle fibers.

Follow the fiber. Muscle fibers of the lower pec
Follow the fiber – the best solution to get a bigger lower chest

The Exercises to Grow Your Lower Chest

Warm up and Stretch the Chest

You should ALWAYS warm up and stretch the chest muscle prior to working out. By doing so, you will less likely to pull a muscle. I have learned over the years the importance of warming up and stretching. Don’t ever skip this step.

Cable Crossover – The Best to Stretch your Lower Chest

This exercise can be done with resistance bands or a cable machine, but if you don’t have a set of resistance bands, yet, then I highly suggest you check out my article, “Best Tool to Have to Retain Muscle till Gyms Open

You will want to drop the ego on this one when it comes to how much weight you will use.  There are too many videos out there of guys doing the entire stack of weights on this. That may be suitable for them, but for most of us just trying to build a nice physique, we do not need that much weight. I suggest going light and work your way up.

REMEMBER – contract slowly and squeeze

Cable crossover will help build lower chest

Firstly, you need to get a strong split stance between the cables. Next, keep your core activated, and keep a slight bend at the waist.

Also, the cable machine placement should be just above the head or slightly higher. And, remember that we are focusing on the lower part of the chest, so the movement is going to be going from top to bottom. Also, remember to keep a slight bend in the elbow so that you do not cause trauma to the bicep tendon. Lastly, in a slow and controlled manner, contract the muscle.

A good tip – focus on bringing your elbows together during the contraction.

You can either cross the cables or not. If you decide to cross the cables once you have contracted the weight, be sure to just cross them slightly.

I can not stress enough the importance of control with this movement from top to bottom. If you let the weight swing back, you could seriously injure your muscles, and you will be out of the gym for a while. So, take your time and contract slowly.

The Dip

This exercise can be done with or without weight. When first starting, I suggest using no weight. Check out the machines in your local gym as some gyms have a dip machine that will assist you with weight. These machines are great starters until you work your way up to your own body weight. The dip is performed on two horizontal bars.

First, place your hands on top of the bars. Next, lift your body weight up. When you get to the top of the exercise, protract your shoulders, and you need to push away from the bars. As a result, this protraction will allow you to really fire up your lower chest muscles. Lower yourself down so the back of your arm is parallel to the bar. Lastly, You will want to always keep a slight angel as you are performing this exercise, and if you keep an upright posture, you will be working on your triceps more.

Dips Fitmanfitness

Above all, this is by far the best solution to get a bigger lower chest. So, Look at the human anatomy and apply what you have learned to your exercises. Lastly, If you have any other questions, please contact me.

You can check out this article and many more at www.fitmanfitness.com

Look Strong By Building the Side Delt

Look Strong By Building the Side Delt

Have you been going to the gym for a big part of your life, and you can never seem to get that wide brawny physique that you see all over the internet? Or, have you started working out and want to look that way? I have found the solution for you to get rounder broader shoulders, and in order to get them, you only have to include certain exercises into your workout regimen. You can look strong by building the side delt!

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a registered dietician, or a nutritionist prior to starting any workout or nutrition program.

THE LATERAL(SIDE) DELTOID

Lateral delt Insertion point and origin

Step 1- Know the Anatomy

The side deltoid is a small head on the lateral side of the shoulder. The origin begins at the acromion process on top of the scapula and the point of insertion is on humorous, or top arm bone. Take note of the direction of the muscle’s fibers run and you will need to keep this in mind when building the delt.

Step 2 – Drop the Ego

When performing exercises on the side delt, you want to do so in a slow and controlled manner. The contraction of the muscle is key to building the muscle. Visualize the contraction of the muscle from the muscle’s origin, on top of the scapula, to its Insertion point or at the top of the humorous. You DO NOT want to bounce the weight up and down because this does not contract the muscle to its full extent. And, another tip is to just simply lower the weight you are doing when performing any exercises on this muscle. Check out the illustration above. The lateral deltoid is not a big muscle so there should be no reason why you are using a big weight with this muscle. Take note of the direction that the fibers; again, visualize contracting those fibers together in the direction that they run.

Step 3 – Building the Side Delt with These Exercises

Warm up and Stretch

Be sure to warmup and stretch the shoulder muscle. This will ensure a safe and efficient workout. A torn rotator cuff is a common injury, so you want the muscle to be warmed up and ready to go. If you have prior shoulder injuries, then I would suggest getting checked out by a physician so you do not cause further injury or damage to the shoulder.

Lateral Raise

The best exercise to build the lateral head of the shoulder is the Lateral Raise. This exercise can be performed with both arms or with one arm. If you are a beginner, or if you really want to focus on the contraction of the muscle, then I recommend performing this exercise with 1 arm.  A cable machine or dumbbell can be utilized.

“Aside from superficial appearance benefits, the exercise also helps strengthen your shoulders independently. This can help correct potential strength discrepancies between your right and left sides.” (Verywellfit.com)

The Exercise

Stand or sit with your core or abs activated. Put a dumbbell in each hand, put your hands to your sides, and elevate the weight to about a 45-degree angle. This is your starting point. Do not let the weight go past the 45-degree mark because you always want to keep tension on the muscle. If you allow the weight to go all the way to the bottom, then you have allowed the muscle to relax.

Side Delt Raise Fitmanfitness

Now, slowly move the dumbbell or cable weight up until your arms are parallel with the ground, and as you move the weight up, slightly bend your thumb up just so it is above your pinky. This will ensure a complete contraction of the muscle as you are moving it up. Hold the contraction at the top for 1-2 seconds and begin to lower the weight slowly to the 45-degree level. Remember to focus on the muscle fibers and visualize contracting the muscle from its insertion point to its origin.

If you are performing a one-arm version then follow the same principles as the two arms. I recommend that you place the opposing index finger of the hand that you are not working out on top of your acromion process right about the shoulder. This will allow you to note where the origin of the muscle is as you are contracting it. If you bring the weight too high, you will start incorporating your trapezius muscles.

Chest muscle growth: The ultimate guide

Tips to remember when building the side delt:

  • Visualize the contraction
  • Go Slow
  • Do not allow weight to go past a 45-degree angle when lowering the weight.
  • Do not sway your body or bounce the weight up
  • Use lightweight – I usually recommend using only up to 20 lbs. per arm.
  • Perform 3 to 4 sets of 10-12 reps per arm.
  • You will feel a “burn” of the muscle – continue to do high reps.

The upright row

The Upright Row is a great exercise for building the side delt.

side delt lateral raise fitmanfitness

Standing up, core activated, and a slight bend at the waist forward. Hold dumbbells in each hand, shoulder-width apart. Exhale and bring the weight up by pulling your elbows up and in an outward motion. Bring the weight chin height. A good tip is to bring the elbows slightly higher than the rest of your arm, and this will ensure a full contraction of the lateral deltoid.

In Conclusion

By knowing the anatomy of the lateral delt and what exercises to perform, you will get wider shoulders in no time! These exercises are great for the lateral delt. Check out my article called “ The Best Strategy to Grow Your Front Delt“ at www.fitmanfitness.com. “Look strong by Building the Side Delt” was written by Armand Reixach III. Armand is a certified Personal Trainer with years of experience.

The Best Strategy to Grow Your Front Delt

The Best Strategy to Grow Your Front Delt

Follow these steps to grow your anterior deltoids

The front of the shoulder is sometimes shadowed by the bigger front pectoral muscle. We will be focusing on the front head. In order to fully understand how to grow the front delt, you must understand the anatomy and how to fully contract the muscle. I will be explaining, from a Personal Trainer’s perspective, the best strategy to grow your front delt.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.

The Anatomy of the Front Deltoid

The origin of the front delt muscle is at the clavicle, and the insertion point is at the top of the humorous bone. You will want to visualize contracting the muscle from its point of origin to the insertion point, and you will maximize the growth of the muscle. See the illustration below. (1)

Follow the fibers to grow your front delts
Front delt, Origin and Insertion Point

#1 Strategy to Grow Front Delts – Follow the Fiber

Also, pay particular attention to the direction of the muscle fibers. Take a look at the illustration above, and you will notice how the small fibers are running from the insertion point to the origin. If you know the direction of the fibers, you understand which direction you need to move your arm to maximize the exercise. Also, keep in mind that the deltoid muscle is ONE muscle. The deltoid is often broken down into the front, middle and rear heads.

#2 Strategy to Grow Front Delts – Isolating the Muscle

Whenever exercising your front delt, or any muscle for that matter, you will want to do it a SLOW and CONTROLLED manner. Do not swing the weight. As stated before, you will want to visualize contracting the muscle, follow the fibers of the muscle, and squeeze the contraction. Isolating the muscle simply means focusing on the muscle and ONLY that muscle. Keep your shoulder back and down. This is called “packing the shoulder.” By packing the shoulder, you will be able to stabilize the shoulder so that you are getting a full stretch of the front delt.

#3 Strategy to Grow Front Delts – Contract The muscle

When performing any exercise on the delt, you will want to fully contract the muscle. Here are a few exercises that will grow your front delts.

Warm up and stretch

Make sure to warm up and stretch the shoulder muscle prior to any exercise. This will ensure a safe and efficient workout.

Dumbbell shoulder press

Shoulder press to grow your front delts
The Best Strategy to Grow your front delt. This is the Dumbbell Press

The most common exercise is the Front shoulder press. This exercise can be performed either with a barbell or a dumbbell. Sit on a bench with your back supported. Put your desired dumbbell weight in each hand, plant your feet firmly to the ground, keep your ab muscles tight. Your shoulders should be down and back. Bend your elbows at a 90-degree angle, and put your dumbbells to ear height. TIP – Move your arms slightly in front of you because your front delt muscle runs in front of your body. Now push the weight up, but do not lock out your elbows. Again, visualize the muscle fibers contracting. Lower the weight back down to ear height. Inhale as your lower the weight and exhale as you push the weight up. Incorporating a shoulder press is a great strategy to grow your front delts.

Perform 3 to 4 sets with 8-10 reps.

Front raises

Hold the dumbbells in front of your thighs with your palms facing you, and stand upright with your back straight. Your feet should be shoulder-width apart. Look straight ahead, stabilize your ab muscles, and pull your shoulder blades down and together. Raise your elbows and shoulders at the same rate. Lead with your elbows. When your arms approach shoulder-level, turn your thumbs slightly upward. Stop when your arms are about parallel to the floor. Slowly lower the dumbbells, rotating your thumbs back to the start position. Heavyweight is not needed in this exercise. The front delt muscle is not a large muscle. A high rep, medium weight set that is controlled is part of the best strategy to grow your front delts.   Perform 3 to 4 sets with 8 to 10 reps.

An alternative to this exercise is the use of a two cable machines. Keep the weight to your sides, put on a low weight and bring your hands up parallel to the ground. See the illustration below

Front raise to grow front delts

These two exercises can be performed at a gym or at your own home. If you plan on performing these exercises at home, and you want to incorporate resistance training, then I would suggest using resistance bands. Refer to my article, “Best Tool To Have To Retain Muscle Till Gyms Open.”

The Strategy to grow your front delt in a nutshell!

Here are some brief tips!

  • Visualize the muscle contraction
  • Follow the muscle fibers
  • Isolate the muscle
  • Contract the muscle slowly and in a controlled way
  • Don’t go heavy at the beginning.
  • Include resistance training in your workout regimen

You can check many more articles like this one at fitmanfitness.com

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