How to pump up the lower part of the pectoral muscles? This question should not worry those who have just started bodybuilding, because the primary task at this stage is to strengthen the body and prepare the base for building muscles. In the first months of pumping the bottom of the chest, it is completely optional to think. When you become stronger, you can pump over the individual parts of each muscle to achieve the maximum desired result. Below we give recommendations for the development of the lower chest at home and in the gym.
We will work at home and in any courtyard where there are low horizontal bars and bars.
First, we will tell you how to pump up the lower part of the chest using push-ups. This is the most successful option, since it does not require a special body position, in which your head is below your legs. Many recommend special stops for push-ups - we agree with them, because the option with books is not the best idea.
This option is convenient because we can change the height of the coasters. And it’s inconvenient (very) that books can fly out of hand.
As a result, we fall face to the floor. It’s funny from the side, and in the first person - it often hurts. Back to the technique:
Hands are shoulder width apart.
We do not recommend pushing up on books with weights - it will hurt to fall.
Why do we need books? It is necessary that at the final lower point above the body be above the legs. With this arrangement, the chest begins to load from below.
This is done exactly the same as on books. A huge advantage is that you will not fall. The technique is the same.
This is the best option to the lower chest worked. It is both convenient and safe.
We rest with our hands on the bench (the fingers are directed inward and forward), the legs are slightly apart. Push up to touch the bench with the body. Here you can use and weights in the form of a satchel with weight.
Before the bars, we recommend that you stretch your push-ups from the floor - 10-15 times. It is recommended to do push-ups like this:
Elbows do not need to be fully extended.
This is a very interesting and difficult exercise that helps in working out the element “two-handed force output”. If you pull yourself well, you can do it on a regular horizontal bar. If not yet, it is better to choose a low horizontal bar so that it is at the level of your head:
Before the exercise, it is recommended to squeeze 10-15 times from the bench. Practice has shown that not every beginner will perform such an exercise. So try it.
We have the following exercises:
To be honest, the dumbbell press is performed in the same way as the barbell presses, so we will analyze both exercises here.
We will need a Swedish wall and an inclined bench, which can be mounted on this wall at any angle. We hang the bench 30 degrees down.
Take the dumbbells and place them opposite you so that there is a right angle between the arms and the floor.
Then we take the working weights and do it.
If it’s hard for you to take the weight yourself, ask a trainer or partner. Usually one dumbbell is taken independently, and the second is already served by a partner.
If you are engaged in a barbell, the partner must remove and feed the barbell. He insures you for the duration of the exercise.
The lower your head, the more load the right part of the chest gets.
You can lower the bench by 45 degrees and 60.
We will deal with the upper blocks. We hang handles convenient for one-handed grip on the ropes. Warm up with 2-4 kg to understand the essence of the exercise and the technique of movements:
At this moment, you look like an eagle during a landing, when it brakes its wings (usually, such a comparison immediately clarifies all the points).
This situation provides pumping the bottom of the pectoral muscles.
If you do push-ups 15-20 times, it makes no sense to work without weight:
We fall as low as possible. For greater effectiveness, it is recommended to stretch on the bars before push-ups.
To do this, grasp the handles in the same way as during the exercise, then gradually lower yourself down, supporting the body with your feet. So you can go down deeper during the push-ups themselves.
How to pump up the lower chest when there are so many exercises? Everything is simple - we will combine them.
Home option 1:
Home option 2:
Option for the gym:
Usually at the beginning of the training of the chest there is a bench press lying. If it is, then you can do push-ups on the uneven bars and finish work on the chest in a crossover.
Often we just don’t know the right technique, so during the chest workout, we have more triceps.
And when we begin to train them, it turns out that there is no strength left. Similarly, with the bottom of the pectoral muscles.
It is necessary to strictly observe the technique. And remember, every organism is individual. Over time, you will learn to feel what is working for you and what is not.
And you can experimentally achieve the performance that is most useful for your case.
When training upside down, some difficulties may arise:
For people over 30, this is very undesirable. Therefore, you should not lower the bench below 30 degrees. Why do you need such extreme conditions? Better to work on the bars and in the crossover.
It is easy to check whether you can do the bench press or not. Just lie in that position for 30 seconds. Then stand up abruptly.If there are ripples in the eyes, tinnitus, dizziness, it is dangerous for you to train in this position.