Pump up your lower pectoral muscles at home. Pumping up the pectoral muscles: tips and techniques. Strengthening the upper pectoral muscles

Everyone who plays sports wants to have sculpted and beautiful breasts. However, for many, fully pumping up the lower part is a big problem. We will talk about the structure of the chest and how to develop its lower part.

The structure of the pectoral muscles

The following muscles are located on the human chest:

• Pectoralis major muscle. She is the largest on the chest. It is fan-shaped and flat. Responsible for lowering the arm and turning it towards the body. It's the easiest to pump up.
• Pectoralis minor muscle. This triangular muscle is located under the pectoralis major and is attached in three places to the ribs and in one to the shoulder blade. Responsible for moving the scapula forward, as well as raising the ribs.
• Subclavius ​​muscle. It is located between the upper rib and the collarbone and is responsible for its movement down and inward.
• Serratus anterior muscle. It is flat and is located on the sides of the remaining pectoral muscles, overlapping them. Pulls the scapula forward and outward, and is also responsible for its rotation and elevation of the arm.
• Subcostal muscles. From their name it is easy to understand that they are located inside the chest, under the ribs, and are responsible for breathing, raising and lowering it.
• Diaphragm. It's not really a muscle; it's partly made up of connective tissue. It separates the abdominal cavity from the chest and is involved in the breathing process.

General principles of training

If you have just started training, then it is too early to think about developing the lower chest. First you need to pump up other muscle groups. And only when they are sufficiently trained, you can start training the lower chest.

To make it easier to pump up your lower chest, follow these principles:

• Use several exercises at once. It is necessary that the load be distributed between all areas of the muscles located at the bottom of the chest. This cannot be achieved using just one exercise.
• Start your workout with exercises to develop the lower chest. If you do them in the middle or end of your class, you won't be able to give it your all because you'll be tired by then.
• Train your chest as intensely as possible and devote more effort to this than to other exercises.
• Dedicate the training day after rest to training. It is much easier for the recovered body to invest in a certain muscle group, so the result will be much better. You can devote the rest of your training days to other muscles.

Targeted exercises

In order to pump up the lower chest, the following exercises are used:

• . If you want to train your lower chest, during the exercise you need to place your elbows out to the sides and round your back. If you take this position, the load will be placed on this particular muscle group. It is optimal to do 3-4 approaches of 10-15 times. You can do push-ups on parallel bars with weights. Then you need to reduce the number of approaches to two, and the number of repetitions in them to 7-8.
  
• . For the exercise you will need an incline bench, barbell or dumbbells. We lie down on a bench with our head down and perform the exercise. The weight and number of approaches depend on your individual capabilities. The higher the angle of the bench, the greater the load on the lower chest, the more difficult it is to perform the exercise. It is better to select the angle of inclination experimentally, choosing the golden mean, when the load is not too strong, but not too weak.
  
• . When performing the exercise, you need to spread your arms, grab the handles with an overhand grip and bend your back slightly, bending your torso forward and slightly down to load your chest. After this we bring our hands together. The point of their contact should not be higher than the groin, otherwise there will be no proper load on the pectoral muscles. The optimal number of repetitions is 10. You can do 2-3 approaches. We determine the appropriate weight ourselves based on our capabilities.
  
• . We lie down on a bench and ask your partner to give you a dumbbell. We grasp the dumbbell by the end with both palms so that they are directed towards the ceiling. We raise the projectile above ourselves, gradually straightening our arms. Let's exhale. We begin to lower the dumbbell behind our head, intensely drawing in air through our chest. Move the apparatus in a semicircle until you feel that your pectoral and back muscles are well stretched. At the bottom point, hold your breath for 1.5-2 seconds and smoothly return the dumbbell to its original position, maintaining tension in your elbows and exhaling powerfully.
  

Exercises for home

The exercises we talked about above are good for the gym. But what to do when it is not possible to visit him?

Developed pectoral muscles are the pride of every bodybuilder. In this case, not only the volume of muscles is important, but also the relief. To emphasize the shape of the breast and make its lower part more pronounced, specialized loads are needed. In this article we have collected the best exercises for the lower pectoral muscles.

• Training should consist of different types of loads. Take 1-2 basic exercises as a basis and add 2-3 isolating exercises to them.
• If you are a beginner, try to gain overall muscle volume first, and only then work on drawing the lower part of the pecs.
• To pump up the lower pectoral muscles, choose only those exercises in which the movement is performed in the direction of the “working” fibers.
• In each basic exercise, do 3-4 sets of 8-12 repetitions, in each isolation exercise - 3-4 sets of 12-15 repetitions.
• At the end of the session, do some light chest stretches. This will help you recover faster and give an impetus to fiber growth.

Top 5 lower chest exercises for home and gym

A feature of the exercises presented below is the angle at which the movement occurs in the direction of the fibers of the abdominal part of the pectoralis major muscle. This allows you to work on the lower chest.

1. Upside down barbell press

Since the barbell moves at an angle, we recommend doing this exercise with a partner’s harness or in a Smith machine.

1. Set the bench seat angle to approximately 25-30°.
2. Lie down on a bench and grab the bar with a closed grip.
3. The position of the palms is slightly wider than the shoulders.
4. With the help of a partner, carefully remove the barbell from the racks.
5. Lower the projectile to the bottom of your chest (closer to the solar plexus).
6. Using a smooth but vigorous movement, press the barbell up.
7. Breathing: lowering as you inhale, pressing as you exhale.

Adviсe:

• Squeeze the barbell vertically, do not place it on your forehead.
• Avoid “beating” the chest at the bottom.

2. Chair push-ups

Exercise helps to pump up the lower part of the pectoral muscles at home. Instead of a chair, you can use any stable object 50-60 cm high.

1. Lean your chair against the wall to prevent it from moving.
2. Place your palms on the edge of the seat.
3. Take your legs back and place them on your toes.
4. Keep your entire body in one “line”.
5. Bend your arms and lower your chest toward the seat.
6. Do not linger at the bottom point, straighten your arms and rise to the starting position.
7. Breathing: while inhaling, lower the body, while exhaling, rise.

Adviсe:

• If you feel that the exercise is easy, add weights. A simple solution would be to throw a backpack with a load over your shoulders.
• Avoid sagging in the central part of the body.

3. Dips

The exercise is intended for the fitness room. But if you purchase a parallel bars exercise machine, you can work out the lower part of the pectoral muscles at home.

1. Grasp the bars and jerk yourself up to the starting position.
2. Bend your legs for comfort and cross them.
3. At the same time, bend your arms and tilt your body slightly forward.
4. Having lowered yourself, immediately begin to rise to the starting position.
5. Breathing: lower as you inhale, rise as you exhale.

Adviсe:

• As you lower, spread your elbows wide.
• When lifting, do not straighten your arms completely.
• Use weights: put on a special belt and attach a barbell disc to it.

4. Bringing your arms down in a crossover

An isolation exercise that allows you to effectively pump the lower part of the pectoral muscles.

1. Attach the D-arms to the cables of the upper blocks.
2. Stand between the blocks in the middle, grab the handles.
3. Extend one leg slightly to improve body balance.
4. Lean your body forward slightly and bend your arms slightly.
5. Maintaining a bend in your elbows, smoothly bring the handles down.
6. Then spread your arms just as smoothly.
7. Breathing: contraction as you exhale, dilation as you inhale.

Adviсe:

• At the bottom point, hold for a couple of seconds to improve the development of target fibers.
• Don't help yourself with your body. If this happens involuntarily, then you need to lose weight.

One of the best isolation exercises for the lower chest. As a rule, it is performed in the gym, since there is a bench with a negative incline.

1. Take dumbbells, lower the seat of the bench and lie head down.
2. Bend your chest slightly upward and secure your legs with bolsters.
3. Raise the dumbbells above your lower chest and bend your arms slightly.
4. Smoothly spread your arms to the sides, maintaining a bend in your elbows.
5. At the bottom, hold for 1-2 seconds to increase the stretch of the fibers.
6. Then just as smoothly bring the dumbbells back to their original position.
7. Breathing: extension while inhaling, reduction – while exhaling.

Adviсe:

• Don't use heavy dumbbells. Remember that in “angular” exercises the weight of the equipment should be less than in “horizontal” exercises.
• It is permissible to carry out wiring upside down in a crossover through the lower blocks.

Lesson program

We offer a training plan that, when performed regularly, allows you to qualitatively pump up the lower pectoral muscles and improve their relief. The basis of the program is the exercises discussed above.

At the end of your workout, perform a gentle stretch on your pectoral muscles. Follow the presented program 2 times a week. After 2 months, change your training plan.

Conclusion

We've looked at the best exercises to pump up your lower chest. These exercises will help to form a beautiful relief of the target muscles. But it happens that a clearly defined edge of the pectorals is not visible due to subcutaneous fat. In such a situation, the athlete must first take care of losing weight. To do this, we recommend slightly cutting back on your carbohydrate intake and continuing your workouts. Soon the fat layer will narrow and the lower edge of the pecs will become visible much more clearly.

Recommendations on how to pump up the lower pectoral muscles in video format

In order to pump up the lower part of the pectoral muscles and generally move on to pumping, you must first pump up the pectoralis major muscle, lift the top of the chest, and only then should you think about cutting from below.

Exercises to help pump up your lower pectoral muscles

1. The barbell press at an angle downward works well on the lower pecs and is considered basic. There is one “but” that will make you change your mind and approach the exercise with more caution. During a downward bend, blood flows into the brain and overloads the veins and capillaries, in addition to this, you press the barbell, the vessels may simply not withstand the load and burst. If you have the slightest pain in the head area, do not perform this exercise. Most often, it is an inflamed vessel or capillary that signals you that it is overloaded. To pump up the lower part of the pectoral muscles, it will be safer to choose an exercise that does not load the vessels so much or use a less negative angle. In general, the exercise is good and should not be abandoned, but try not to use heavy weight.
2. Dumbbell head down press - similar to the above exercise, do not take too much weight. In general, the exercise stretches the pectoral muscle much better, which allows it to be worked out better, and in conditions where the weights are not too heavy, this option is much more practical. The effectiveness and practicality of pumping up the lower pecs is that you can bring the dumbbells up, perform pronation and supination.
3. Raising your arms upside down is again similar to all exercises with a downward bend, although you won’t get much here, because it is only formative. It is better to perform it only after the base if you know how to properly distribute the load. This exercise is perfect for pre-fatigue. Before loading yourself with the main exercises, perform fly-ups on a horizontal bench or at an angle - this will allow you to pump up the lower part of the pectoral muscles as best as possible.
4. Vertical dips are a much more effective and safer exercise. It is advisable to use it as a base. The ability to hang weights on a belt only increases its effectiveness.
5. The crossover press down on the upper blocks and the crossover press on the upper blocks are similar to the dumbbell press, but safer in comparison. These two exercises work different muscle fibers in the lower chest, which is what you're looking for. I definitely advise you to try doing flyes and crossover presses, because these exercises are different from the original and are well suited for pumping up the lower part of the pectoral muscles.
6. Reverse grip push-ups in all possible variations. Try from a bench, barbell, if you are very tired, put your feet on your knees and finish off the bottom of your chest.
7. For horizontal bars, you can try push-ups on a horizontal bar with a slight incline.

• I recommend working out the lower part of the pectoral muscles if you have large, massive breasts, only then does it make sense to do a separate workout to improve the lagging muscles. If the pectoral muscles are not large, then there is no need to make a high-quality cut that will be poorly visible.
• To pump up the lower chest for beginners, the best option would be to train the lower pectoral muscles along with the middle of the pectoral muscles. For example, bench press + dips + crossover exercise. If you already have something to show off on your chest, place a spreader in front of the bars.
• It is advisable to change the inclination angle on the upside down bench and crossovers to engage different muscle fibers.
• If you are planning to specifically work on the lower chest, you should not eat or drink before doing head-down presses. Everything can very easily come back, you can easily choke.
• Work for strength and pump. For example, let there be 6 repetitions on the uneven bars, and 12 on the dumbbell bench press.
• The key point in order to pump up the lower part of the pecs is that it is very important to feel the muscle area being trained, without this there is absolutely no way.
• Work in partial amplitude.

In modern bodybuilding, the chest muscles are divided into three bundles: lower, upper and middle. In this case, the bulk of the pectoral muscle falls on the upper bundle. Accordingly, in order to make the breasts more spectacular, it is necessary to work on the upper part of the chest. When you already have sufficient training experience, you should think about working the lower pectoral muscles.

Important! Most often, training the lower pectoral muscles comes down to various bench presses with a reverse incline. That is, the exercise is performed practically upside down, which is quite harmful because it increases blood pressure. Therefore, we will consider, along with these, other, no less effective methods.

A handsome male torso has always attracted ladies, but to achieve it requires persistent and systematic training. Let's figure out what chest exercises you can do at home.

Exercises for effectively pumping the lower pectoral muscles

There are the following exercises to pump up the lower chest muscles:

Dips. Helps to perfectly develop the pectoral muscles. To a large extent, such exercises work the lower chest muscles. That’s why experts recommend dips on parallel bars for those who want to “cut” the bottom of their chest.

Advice! In order to increase the effectiveness of the exercise, it is necessary to perform it in a “chest” style. To do this, tilt your body forward, press your chin to your chest and spread your elbows wide.

There are two options for performing this exercise for the lower chest:

• When you want to achieve lower definition, you should perform bodyweight push-ups. This is done at the end of the workout, 4 sets with 20 repetitions each.
• If it is necessary to gain mass in the lower chest, push-ups should be performed with additional weights on the belt in a power style. Such exercises are performed in 3 sets of 8-10 repetitions.

Seated Hummer Press. These exercises are practiced quite rarely, since not every gym has this simulator. Some experts consider the press to be the best exercise for the lower chest, ideally balancing convenience, effectiveness and safety.

Important! If the gym has such a simulator, then, as a rule, there are several versions at once. Therefore, before you start training, you should ask the trainer on duty about which exercise machine is best for you.

If we talk about drawing and detailing the lower part of the chest, then the effectiveness of the hammer press in this regard is lower than when doing push-ups on the uneven bars. However, this machine will be indispensable for gaining muscle mass. To do this, do 4 sets with 10-12 repetitions each. These exercises should also be performed at the end of the workout.

The video shows the best exercises for pumping the lower pectoral muscles

How to pump up the lower pectoral muscles? This question interests both “green” beginners and more experienced athletes. Every athlete more or less familiar with the theory of bodybuilding knows that for the harmonious development of the chest muscles, it is necessary to train all its areas. This publication has been created especially for people interested in how to pump up the lower pectoral muscles, which discusses this topic in detail.

Anatomy

Before you learn how to pump up the lower pectoral muscles, you need to understand the anatomy of this muscle group. This area of ​​our body can be divided into three parts: upper, middle and lower. This information may surprise you, but in order to pump up spectacular breasts, you need to focus on working out the upper part, and not on the lower part. The bottom and middle of the chest tend to get a good workout during classic exercises (like the bench press and dumbbell press), but the top often lags behind.

When should you train your lower chest?

Every person interested in how to pump up the lower pectoral muscles should know that at the very beginning of training there is simply no point in working on this area. First, you need to gain total muscle mass, and only then devote your time to focused work on a specific muscle group.

If you already have sufficient training experience and want to “trim” your chest, then you need to familiarize yourself with the set of exercises for the lower pectoral muscles presented below.

Upside Down Incline Bench Press

This exercise is a modification of the classic barbell bench press on a regular bench. Thanks to the changed position of the body, most of the load will go to the lower chest. During the incline bench press upside down, the pectoral muscles, anterior deltoids and triceps are worked.

Technique:

1. Position yourself on an incline bench (20-40 degrees) so that your head is lower than your torso.
2. Take the bar with an overhand grip. Hands should be shoulder-width apart (or slightly wider).
3. Remove the apparatus from the support, and then, while inhaling, lower the apparatus down until it touches your chest.
4. As you exhale, press the barbell up with a powerful force.
5. Repeat this movement 8-12 times.

• Don't neglect your partner's help. He will be able to give you a heavy barbell and, if anything happens, he will protect you. Even if the weight of the projectile is not very large, you still should not refuse the help of the belayer.
• Before moving on to your standard working weight, do a couple of warm-up sets with light weights.
• Try to lower the bar to the bottom of the pectoral muscles.
• When lowering the barbell down, try not to let it “bounce” away from your chest.

It is worth saying that the barbell press upside down is effective, but at the same time, a rather traumatic exercise. Being in an upside down position can cause a person's blood pressure to rise sharply. Therefore, approach its implementation very carefully, and if you have specific contraindications, then it is better to abandon it altogether.

Dumbbell upside down press

When it comes to how to pump up the lower pectoral muscles, many experienced trainers prefer this exercise. According to many professional athletes, it is even better than the incline barbell press, since dumbbells make it possible to more accurately work the lower chest and small stabilizer muscles. When performing this exercise, the pectoralis major and minor muscles, anterior deltoids and triceps are actively loaded.

Technique:

1. Sit on an incline bench. Ask your partner to give you the shells.
2. Take dumbbells in your hands and inhale, lower them to your chest, moving your elbows to the sides.
3. As you exhale, press the barbells upward powerfully until your arms are completely straight.
4. Do 6-8 reps.

• Do the dumbbell bench press as the main basic (instead of the previous option) or additional exercise (after the previous option).
• Before adding this exercise to your training system, you need to study the technique of its implementation in detail. Light weights are best for this.
• Use a medium grip width and try not to spread your arms too far.
• During the exercise, try not just to squeeze the dumbbells, but also to bring them together to increase the load on the chest muscles several times.

Dips

One of the most accessible and, importantly, effective exercises. During its execution, the triceps, anterior deltoids and lower pectoral muscles are actively loaded. To load the area we need, we need to take into account some of the nuances and features of this exercise. How to pump up the lower pectoral muscles with dips? Let's figure it out.

Technique:

1. Take the original position. To shift the load from your triceps to your lower chest, lean your torso forward.
2. As you inhale, gradually lower yourself down. Elbows should be bent until they are parallel to the floor, and the pace should be slow. At the bottom point, take a short break.
3. As you exhale, push yourself up until your arms straighten.
4. At the top, also take a short pause, and then repeat this movement again.
5. Do 6-12 reps.

• Dips can be used not only to work the lower pecs, but also to pump up the triceps. To do this, you need to keep your torso in a level position and keep your elbows closer to your body.
• Remember that safety comes first. If during push-ups you begin to feel pain or discomfort in your elbow or shoulder joints, then you should immediately stop doing this exercise.
• Doing high reps on the bars will build your endurance, not your strength or muscle mass. If your goal is to increase muscle size, then over time, when your repetitions begin to exceed 15-20, you will need to use additional weights. For this, as a rule, an athletic belt and weight plates are used. A backpack that can hold water bottles, books, or any other handy items is also great.

Bringing your hands together on the upper block

How to pump up the lower pectoral muscles with basic exercises? We have already considered this issue. Now let's look at one isolation exercise used to finish off the lower chest after completing the base.

Technique:

1. Stand between the blocks of the crossover, place one foot slightly further from the other.
2. Take the handles, bend your arms slightly at the elbow joint.
3. As you exhale, bring your hands together until they touch at the lowest point.
4. While inhaling, return them to their original position.

• Keep your elbows in a fixed position and do not extend them throughout the entire approach, since this will cause the triceps to “eat” most of the load.
• In contrast to basic exercises, hand raises on the upper block can be performed in a more high-repetition mode.

You have already familiarized yourself with exercises for the lower chest muscles; the video provides an example of a training program for this part of the body.

Everything is clear about how to train your chest in the gym. But what about ordinary guys who can’t afford a membership to a fitness center? If you are one of them, then we recommend that you watch the video below, which shows the best push-ups for the lower pectoral muscles, which you can easily perform at home.

1. Do a good warm-up before starting each training session. This applies not only to the chest, but to all muscle groups in your body.
2. Give your muscles adequate rest time. Muscles need to recover after a hard workout, so don't train them more than 1-2 times a week.
3. Breathe correctly. Remember that in the negative phase you need to inhale, and in the positive phase you need to exhale.

We have brought to your attention an article about how to pump up the lower pectoral muscles at home or in the gym. We hope that you have learned a lot of interesting facts about training this area of ​​our body.