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.
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.
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
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.
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.
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