Generally speaking, most bodybuilders will develop better and more visible muscles in the lower chest when compared to the upper chest. A smaller category of fitness enthusiasts goes in the other direction. The lower part is not developing as fast, so the chest does not have that well-defined appearance. There is nothing wrong with you – maybe you are just doing the wrong exercises.
There are quite a few exercises that can target the lower chest and give you that well-defined difference between the chest and the abs. Most bodybuilders will focus on lower chest cable exercises, but the cable is not the only option out there. So, what do you need to know before working on this part of the chest, and how do you do it by the book? What are the ideal lower chest cable exercises?Cable standing fly
The cable standing fly is one of the most efficient lower chest cable exercises out there. The low to high movement is the most popular one for the lower chest – the up movement simply boosts the lower part of your chest. Basically, you need to stand between the cables, grab them and keep your arms down and back. The elbow should be slightly bent. Bring arms up at shoulder height until they meet, then return.
Cable high fly
The cable high fly is quite similar, but it implies a different height for your arms. Plus, it will also work on your arms a little. Start with your hands and arms at shoulder level and make sure your elbows are a little bent. Bring the arms back in a stretching move, then push them forward and up. The hands should meet way above the head before slowly returning to the starting position.
Cable middle fly
Finally, the cable middle fly works on the whole chest, so it will target both the lower and upper chest. Keep your hands at shoulder level and bend the elbows. Take them back and stretch your chest. Bring them forward towards the center. Ensure elbows are not moving. Wait for a second, then slowly return to the starting position.
Now, when performing any cable exercise – especially the ones for the chest, keep in mind that control is everything. Start with a low weight to get the right form. Plus, you have to wait for about a second before returning. Once you reach the final position, squeeze the chest before returning. This move puts even more pressure on it. You can work on your chest while at home too, without any weights at all. Plus, some gyms may not always have a cable machine. If they do, they barely have one, which might be in use when you are in the gym. Therefore, you need to think of alternatives to lower chest cable exercises. Luckily, you can use dumbbells and achieve similar results. Best Lower chest dumbbell exercises
A 45-degree dumbbell floor press is just as efficient. Grab a couple of dumbbells you can comfortably lift. Lie on the back and hold them over the chest – arm's length. Someone can hand them over to you once you lie down, or you can do it while holding them – just be careful. Twist your wrists a little – you want the thumbs to be one close to the other, rather than the pinky sides.
Lower the weights with a slow and controlled movement. Make sure the elbows go down by your side – close to you. Your triceps will soon touch the floor at the end of the exercise. That is when you need to wait for about half a second before returning. Simply push the weights back up and repeat the movement – no need to use a bench. The slight decline dumbbell bench press will also put more pressure on your lower chest. However, this is not the type of exercise you can do at home – at least not without a bench. First of all, you need to get the bench ready – just elevate one end of a flat bench on a few barbell plates. Some benches also allow slight adjustments without having to improvise. Lie back, but ensure the head is at the lower end. Hold two heavy dumbbells just above the chest – arm’s length. Bend the elbows and get the shoulder blades together on the bench. The dumbbells should go low enough to almost feel the sides of the chest. It is a stretching position – stop there for a second before returning to the starting position. Lower chest workouts at the gym
The barbell bench is the mother of all chest exercises and can even outweigh lower chest cable exercises. This was the exercise that made the difference for bodybuilding legends like Arnold Schwarzenegger or Franco Columbu, among many others. This exercise will work the whole chest, without leaving the lower chest behind.
The cable standing fly – high to low – is just as efficient when using cables for your chest workout. Keep your arms back and up with a slight bend in elbows. Retract shoulder blades, and this is when the exercise starts – with a slight stretch. Bring arms down and forward until they meet around hip level. Squeeze the chest hard as you get there, wait for a second, and return slowly to the starting position. Dips are just as efficient – also a classic exercise. Often underrated, it is a great workout for your chest. For maximum efficiency, train your torso at a 45-degree angle – try to maintain this angle throughout the movement. Make sure the torso is low enough to give you a good stretch in the chest as well. Without that stretch, you lose efficiency. You do not necessarily need to try out lower chest cable exercises in a gym to give your lower chest some definition. Instead, you can also work on your chest at home, without any expensive equipment at home – assuming you do not have time to hit the gym today or you just want to squeeze in a quick workout before work. So, what is the best workout for the lower chest at home? Lower chest workout at home without equipmentIncline push up
The incline push-up is excellent for the lower chest – just get an elevated surface. It should be stable. The body will then be in a slightly vertical position. You will decrease the angle between your torso and upper arms, too, meaning the lower chest will get a good hit.
Pseudo push up
The pseudo push up is also known as a planche push-up, mostly because of the position of your hands. Your position will be similar to the classic planche hold. Hands must go a bit closer to the hips, meaning they need to be under the chest level. Your lower chest will then work harder to complete the push ups.
Chest dips
Believe it or not, dips can be done at home too. Forget about parallel bars – get a couple of chairs and make sure they are stable enough. You need to lean forward a little – around 45 degrees to put more pressure on the lower chest.
Wrapping up…
As a short final conclusion, lower chest cable exercises are quite varied and give you lots of options. On the same note, you can also expand your workouts with dumbbell exercises and even some mild workouts at home. Sure, cable gives you a good motion, but try to target the lower chest from any possible direction.
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