How to pump the lower pectoral muscles at home or in the hall

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 are working on the bottom of the chest at home

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.

Push-ups on books

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:

  1. We put a couple of books, we rest against them with our hands. Legs are straight and stand at a distance of 10-15 cm from each other. The palms are oriented with the fingers forward and inward.

    Hands are shoulder width apart.

  2. We fall as low as possible (for this we need books so as not to rest our faces on the floor when we can go even lower).
  3. At the lower point, you can stop and freeze for 2-3 seconds for maximum chest load.
  4. We do 3-4 sets of 15 reps without weight and 6-8 reps with weights.

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.

Push-ups on special stops

This is done exactly the same as on books. A huge advantage is that you will not fall. The technique is the same.

How to pump the lower pectoral muscles at home or in the hall

Push-ups from benches or pedestals

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.

Push-ups on the bars

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:

  1. Hands wide apart. If the bars are not sliding, then we place our elbows to the sides. We do not make any "boats" here. Slouch a little to round the back and begin smooth up and down movement.

    Elbows do not need to be fully extended.

  2. We do 10-12 reps in 3 sets without weights or 6-8 reps with weight.

On the horizontal bar

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:

  1. We take the horizontal bar with a direct grip, hands at a distance of 20-25 cm from each other.

  2. We jump and stand on the horizontal bar with straight arms. The pelvis rests on the crossbar.
  3. We lean forward a little and begin to lower, pushing our elbows apart. We fall as low as possible, and then return to the original.
  4. Repeat the exercise 6-8 times.

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 swing the lower part of the chest in the gym

We have the following exercises:

  • dumbbell bench press in an inclination (legs above the head);
  • bench press tilted (legs above the head);
  • flattening of the arms in the crossover (arms below the chest);
  • again the bars.

The dumbbell and barbell presses in an incline

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.

  1. We take dumbbells (we start by warming up) weighing 5 kg, leave them on the sides of the edge of the bottom of the bench.
  2. We lay down on the bench upside down (we attach them to the special rollers that should be on the bench). Now you hang your head down.

    Take the dumbbells and place them opposite you so that there is a right angle between the arms and the floor.

  3. We unfold the dumbbells as if you are holding a barbell. Lower the weight on the chest, spreading the elbows to the sides.
  4. We raise on the exhale. We do not hold our breath!

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.

Reduction of arms in the crossover

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:

  1. We spread our arms to the sides and grab the hands with a direct grip, palms down. Stoop a little to tighten the pectoral muscles.

    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).

  2. Take one leg back for stability. Tilt the case forward and slightly down. The loin is curved, the pelvis is laid back.
  3. We begin to bring our hands together, the point of intersection will be at the groin level or lower.

    This situation provides pumping the bottom of the pectoral muscles.

  4. Do 10 repetitions. Then we hang the working weight and perform 3 sets of 10-12 repetitions.

Bars in the gym

If you do push-ups 15-20 times, it makes no sense to work without weight:

  1. Ask the duty coach for a special weight belt.
  2. Press the bench 15 times as a warm up.

  3. Press out 5-8 times without weight (if you have enough strength, and you can squeeze out without weight many times, it’s also suitable for warming up 10-15 times).
  4. We hang a pancake on a belt. We carry out the working approach in the technique described above.

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.

Combinations of exercises

How to pump up the lower chest when there are so many exercises? Everything is simple - we will combine them.

Home option 1:

  1. Push-ups from a chair, bench, bedside table, sofa.
  2. Push-ups on the uneven bars (yes, you were not mistaken, it was on the uneven bars - you have to go out into the courtyard or buy the uneven bars on the house).

  3. Stretch push-ups or books.

Home option 2:

  1. Push-ups from any support.
  2. Push-ups from the horizontal bar (again, let's go to the yard, do you want a beautiful and powerful chest?).
  3. 1 set on uneven bars.

Option for the gym:

  1. Barbell press upside down.

  2. Weights parallel bars.
  3. Crossover.

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.

Problems and errors

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.

How to pump the lower pectoral muscles at home or in the hall

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:

  • darkens in the eyes;
  • tinnitus appears;
  • increases the intracranial and blood pressure.

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.



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