The most effective lower chest exercises to help you get bigger and stronger

Strong chest muscles are an important part of creating a beautiful body. To have a bust that everyone loves, you need to make sure you exercise correctly, have a reasonable diet, and exercises that are suitable for your body,etc. In the article below, We will suggest to you 7 lower chest exercises to help you get bigger and stronger most effectively.

Bench Press (Lying Chest Press)

Bench Press is a popular exercise that almost everyone who exercises lower chest muscles knows about. Practitioners often use dumbbells to strengthen muscle groups such as the front shoulders, front arms, back muscles, abdominal muscles... Therefore, Bench Press is known as the "king" of exercises to help develop lower chest muscles perfectly.

Not only that, Bench Press also burns calories effectively to help improve health. You can do this exercise at home with a chair and a barbell.

Exercise with Pec Deck Machine

This chest muscle exercise is quite simple and easy to do. Practitioners of this exercise help their busts to be firmer and fuller. To practice this exercise, you will perform it with the Pec Deck machine. This is one of the training tools that helps develop the chest muscles, biceps, and back muscles to help you have a firm chest.

With this exercise, you sit on the machine, keep your back straight, head facing forward. Next, place your hands on the handles. Adjust your posture and the machine to be most comfortable. Inhale and push the handles back, so that the chest contracts and hold this position for 1 second. Then exhale and push the handles away to fully stretch the chest muscles. Repeat the movement according to your ability.

Push-ups

This is a push-up exercise that many people practice every day and can be done anywhere. This exercise will mainly affect the chest muscles, shoulder muscles, biceps, etc. Push-ups use the arms to lift and lower the body in a prone position, with a straight back, while tightening the abdominal and buttocks muscles.

Cable Chest Press

The Cable Chest Press exercise is a perfect and safe choice for you. This is an exercise using a cable machine that most gyms have. The exercise mainly affects the chest and shoulder muscles, along with the support of other muscle groups, helping the chest muscles to be more muscular and firm. In addition, the cable machine is easy to adjust and use, making it easy for you to perform the exercise without much help from a PT.

Incline Dumbbell Flyes

For those who are new to chest exercises, this is a very suitable exercise. Each hand holds a dumbbell so that the palms face the thighs, lying on the back on an incline bench of about 30 degrees. Inhale, slowly lower both arms until you feel the chest muscles tense. Then, exhale, tighten the chest muscles, and lift the dumbbells to return to the starting position.

Chest Dips

We can understand this as a push-up exercise on a parallel bar. This exercise develops the lower chest muscles, shoulders, and other muscle groups such as the abdomen, intercostal muscles, etc. When performing the movements in this parallel bar exercise, your arms need to be fully extended at the highest position in the upstroke and ensure balance to achieve the desired results.

Dumbbell Pullover

Dumbbell Pullover is a widely used and effective resistance exercise, specifically designed to stimulate the muscle fibers in the chest. For this exercise, we hold a dumbbell of about 1-10kg, lie down on a horizontal bench, and balance our legs. Then, lift the dumbbell up to form a 90-degree angle with the body. Note to keep the back and core muscles in a fixed position.

Conclusion

Above are suggestions for exercises to effectively develop the lower chest muscles. In addition, to have a firm, muscular lower chest, you need to combine appropriate exercises with a reasonable diet. So, to practice scientifically and avoid unnecessary injuries.