Log in to BOXROX Pro

The Complete Lower Pec Workout for Muscle Gain

Build an enviable great-looking chest!

Check out the complete lower pec workout for muscle gain below!

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.

Best Exercises for an Attractive Lower Chest

But you clicked here to see the complete lower pec workout for muscle gain, correct? For that, we lean to Sean Nalewanyj’s expertise.

Sean Nalewanyj is a fitness coach and author. He is known for not wasting time in his videos always related to fitness, which can range from training techniques to myths and misinformation.

Check out his complete lower pec workout for hypertrophy below.

Complete Lower Pec Workout for Muscle Gain

According to Nalewanyj, the complete lower pec workout for muscle gain only needs 2 exercises:

  1. Decline dumbbell press – 3-4 sets of 5-7 reps
  2. Decline cable fly – 3-4 sets of 8-10 reps

The first exercise should be your primary lift in your lower chest workout. The bench should be angled at about 30 degrees.

The second exercise can be done in a standing position (cable crossover) or lying on a decline bench placed between a cable stand. According to Nalewanyj, using cables on your flys is the most effective way to build lower chest mass since it places your lower pecs under constant tension throughout the movement.

cable crossoverSource: Total Shape

You may also swap the second movement to a decline barbell press or decline dumbbell fly if you are limited on equipment or simply prefer a different movement.

9 Cable Exercises for a Massive Chest

And that is it. You thought there would be more? Nalewanyj explains that your lower chest will already be getting some attention during other standard chest training exercises, so you probably don’t need to worry too much about hitting your lower chest specifically with 5 or 6 movements.

Check out the video for a more detailed information on the complete lower pec workout for muscle gain from Sean Nalewanyj.

6 Tough Chest Workouts to Build Strength, Muscle and Mass

The Best Science-Based Chest Workout for Mass and Symmetry

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:

  1. 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.
  2. Aesthetics: A well-developed chest can enhance the appearance of your upper body, giving you a more balanced and proportional physique.
  3. Improved posture: A strong chest can also help improve your posture by pulling your shoulders back and helping you maintain a more upright position.
  4. Increased metabolism: Chest exercises can also help boost your metabolism, which can help you burn more calories throughout the day.
  5. 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.

Upper/Lower Body Split Program for FREE

Try German Volume Training

Try the Wendler 531

Killer Chest Exercises Without a Bench Muscular Chest Without the Bench Press How to Get Great Six Pack Abs in 22 DaysSource: Calibra / Pixabay

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.

Top Training Programs to Gain Size and Mass

What Happens to Your Body When You Walk for 30 Minutes Every Day?

Image Sources

Related news