What are some ways to exercise the lower chest muscles?

Men with pectoral muscles always give people a sense of security and look very majestic and powerful, but in real life, there are too many thin men. Even if you go to the gym every day and exercise constantly, it will be difficult to thoroughly develop your chest muscles if you don't master the right exercise methods. So what are the best ways to work on your lower chest muscles?

1. Decline Bench Press

2. The parallel bar dip mainly exercises the pectoral muscles, triceps and deltoid muscles (anterior bundle), while also exercising the latissimus dorsi, trapezius muscles, etc. This movement has multiple functions, and different practices will produce different training effects.

The general process of the movement is: hold the bars with both hands, support your arms on the parallel bars, keep your head upright, chest up, shoulders up, torso and upper limbs perpendicular to the parallel bars, bend your knees and cross your calves over the ankle joints of both feet. The elbow joint is slowly bent, while the shoulder joint is extended and flexed, allowing the body to gradually lower to the lowest position. Pause for a moment, then use your arms to push up to the original position.

Action requirements: 1. The lowering speed should be slow and as low as possible. 2. Do not shake your body at will, keep your balance. 3. Do not complete the movement by swinging your body back and forth.

Movement rhythm: lower for about 2 seconds, rest for 1-2 seconds, hold up for 2 seconds.

There is also a more special exercise method: push-ups, which are extremely stimulating to the triceps and can be done on parallel bars or mats.

The dip is a double-joint exercise. Different movement requirements will produce different training effects on the main muscles trained - the pectoral muscles and triceps. 1. Choice of grip distance: Narrow grip stimulates the triceps more, while wide grip stimulates the pectoral muscles more. 2. Choice of upper body inclination angle (side view): If you focus on training the triceps, the upper body should be tilted backward, with the body in an arched shape, so that the arms complete the movement behind the body; if you focus on training the pectoral muscles, you should lean forward. 3. The angle between the upper arm and the torso (viewed from the back): focus on training the triceps and squeeze them straight. Do not stretch them outward when lowering them, and keep both arms parallel. Focus on training the pectoral muscles, and you can stretch them outward when lowering them.

If you want to exercise your pectoralis major, the easiest way is to do push-ups every day. Don’t pursue quantity too much, but pursue quality. You should know that one high-quality push-up is equivalent to doing ten low-quality push-ups. So, for high-quality push-ups, it is sufficient to do eight to ten at a time. Do one set each in the morning, noon and evening for better results.