Training the chest is one of those things that everyone does, but not necessarily everyone does it with the best outcome possible. Find out which exercise you should be doing to build your lower chest correctly.
The chest is a vast area of the body and one that many people focus on when training. Such a large muscle group gets so much hype that there are countless exercises that one person can choose to improve it. But which ones are considered staples that everyone should be doing?
That depends on which area of the chest you want to focus on.
Although the chest is one gigantic muscle, we tend to separate it into three different areas because of the anatomy of the muscle and how performing one movement puts more tension in one area of the muscle than the other.
The chest is usually seen as three parts:
- Upper chest
- Middle chest
- Lower chest
In short, you should be doing pressing exercises on a bench to target your chest. If your bench is horizontal, you will be targeting more your middle chest, if it is inclined you are targeting the upper portion of the chest, and if it is declined then you are focusing the tension more on the lower chest.
To understand which exercises might be best to build your lower chest, Simeon Panda released a video talking about it.
Simeon Panda is a bodybuilder, fitness influencer and entrepreneur. He is also a YouTube content creator in which he posts weekly videos related to fitness and lifestyle. See below what he had to say about how to build your lower chest properly.
How to Build Your Lower Chest Correctly
These are the exercises you should be doing regularly to build a strong and wide lower chest according to Simeon Panda.
- Decline Bench Press
- Decline Press on a Cable Machine
- Decline Dumbbell Floor Press
- Parallel Dips
There are specific ways in how you should be performing each of these movements to target your lower chest. Panda says his favourite movement is the dips leaning forward to stretch his chest muscles more.
Watch the video below for more information.
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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 chest:
- Strengthening your chest muscles: Chest exercises like bench press, push-ups, and dumbbell flyes can help you build stronger chest muscles. This can improve your overall upper body strength and make it easier to perform daily activities that require pushing or pulling.
- Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
- Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
- Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
- Improved athletic performance: A strong chest can improve your performance in a variety of sports and activities that require upper body strength, such as basketball, football, and rock climbing.
Source: Calibra / Pixabay8 Reasons Your Abs Aren’t Showing and How to Fix It
Perfect Chest Workout to Force Massive Muscle Growth
The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.
In general, it is recommended that you train your chest muscles at least once per 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 per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.
It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.
Overall, the frequency at which you should train your chest will depend on your individual goals and fitness level, so it’s best to consult with a certified fitness professional who can help you design a personalized workout plan that meets your needs.
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Image Sources
- Chest Exercises: Calibra / Pixabay
- Dips: Ketut Subiyanto / Pexels