Check out the complete lower pecs workout for gaining muscle mass below!
Although the chest is one giant muscle, we tend to separate it into three different areas due to the anatomy of the muscle and how performing a movement puts more strain in one area of the muscle than the other.
The chest is usually seen as three parts:
- Upper chest
- Medium chest
- Lower chest
In short, you should be doing press exercises on a bench to hit your chest. If your bench is horizontal, you’ll target the center of your chest more, if it’s an incline, you’ll target your upper chest, and if it’s declined, you’ll focus the tension more on your lower chest.
But you clicked here to see the complete lower pecs workout for building muscle, right? For this, we rely on the experience of Sean Nalewanyj.
Sean Nalewanyj is an athletic trainer and author. He’s known for not wasting his time on his ever fitness-related videos, which can range from training techniques to myths and misinformation.
Check out her complete lower pecs workout for hypertrophy below.
Complete the Lower Pec Workout for Muscle Gain
According to Nalewanyj, the complete lower pecs workout for gaining muscle mass requires only 2 exercises:
- Reduce dumbbell pressure 3-4 sets of 5-7 reps
- Decline the cable fly 3-4 sets of 8-10 reps
The first exercise should be your primary lift in your lower chest workout. The bench should be at an angle of approximately 30 degrees.
The second exercise can be done in a standing position (cable cross) or lying down on a decline bench placed between a sawhorse. According to Nalewanyj, using cables on flies is the most effective way to build lower chest mass as it places the lower pecs under constant tension throughout the movement.
You can also swap the second movement for a decline barbell press or decline dumbbell sprint if you’re limited on equipment or simply prefer a different move.
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And this is all. Did you think there would be more? Nalewanyj explains that your lower chest will already get some attention during other standard chest training exercises, so you probably don’t need to worry too much about targeting your lower chest specifically with 5 or 6 movements.
Watch the video for more detailed information on Sean Nalewanyj’s complete lower pecs workout for muscle gain.
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Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your pecs:
- Strengthen your chest muscles: Chest exercises such as bench presses, push-ups, and dumbbell push-ups can help you strengthen your chest muscles. This can improve overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
- Aesthetics: A well-developed chest can improve the appearance of your upper body, giving you a more balanced and proportionate physique.
- Improved Posture: A strong chest can also help improve posture by pulling your shoulders back and helping you maintain a more upright position.
- Increased Metabolism: Chest exercises can also help increase your metabolism, which can help you burn more calories throughout the day.
- Enhanced Athletic Performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, soccer, and rock climbing.
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How often you should train your chest depends on several factors such as your fitness goals, general level of fitness, and your training schedule.
In general, it is recommended that you train your chest muscles at least once a week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times a week, especially if they are more experienced lifters and are looking to target specific areas of the chest.
It is important to note that you should not train your chest muscles on consecutive days as this can lead to overtraining and increase your risk of injury. It’s also important to allow your muscles to rest and recover between workouts so they have time to repair and grow.
Overall, how often you should train your chest will depend on your individual goals and fitness level, so it’s best to consult a certified fitness professional who can help you design a personalized workout plan that meets your needs.
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