November 13, 2018

Training Your Lower Pecs

how to worker your lower chest muscles

When you are trying to build a bigger chest, you need to hit all areas of your pectoral muscles. I previously wrote a post about how to train your upper pecs, and just as important are your lower pec muscles. In this post, I’ll provide some exercises on how to hit this area so you have a nice, rounded form that is pleasant to the eye.

Most people just do some form of bench press and call it a day for their chest muscles. To get the kind of pecs that you’ll see on the cover of a magazine, you really need to build up the underside of your chest. Continue reading for tips on targeting the lower pecs.

Building Your Lower Pecs

This is often the most stubborn area to develop, so you really need to be hitting this area with multiple exercises and different variations to shock these muscles and force them to grow. Here are a few ways you can do that.

Start With Lower Chest

This is a tip that I provided in my write-up about building your upper chest, and the same philosophy applies here.

If you do the lower pec isolated exercises at the end of your workout (after doing the rest of your chest workout), these muscles will be too fatigued to get a good workout in.

You simply will lack the strength and energy to lift the amount of weight you need to on these isolation exercises.

Next time, start your routine with some decline barbell press so that you are hitting your lower chest while that area is still fresh and your strength is at its best.

The idea is to be lifting weights that you haven’t lifted before – you can’t do that when you’re fatigued. Also, try to do higher weight with lower reps to really burn those pec muscles.

Add a Second Lower Pec Exercise

Decline barbell press isn’t the only isolation movement you can do for this area. And it shouldn’t be the only one. Again, when a muscle is stubborn to grow, you need to throw a lot of different looks at it. You need to tear up these muscle fibers and force them to repair and grow back stronger. In addition to decline barbell press, you can also try doing a decline dumbbell press, a Smith machine decline press, cable crossovers, or incline push-ups, just to name a few.

My favorite is cable cross-overs, which you can see illustrated in the video below.

Train Pecs After Rest Days

As said above, you want to target these muscles when they are recovered and able to lift the most weight possible. You don’t grow new muscle if you aren’t pushing against heavy resistance. To be able to make the heaviest lifts possible, don’t train these muscles when they are fatigued. Do your chest workout as the first part of your routine after a rest day. The muscles will be at 100% (or near) and full of energy. This enables you to make the heaviest lifts and really put stress on your pecs.

Other Tips for Muscle Growth

In addition to these exercises, you really should be pushing all areas of your body for growth. This gets your anabolic system firing on all cylinders, spreading muscle growth hormones all through your body. For a complete workout routine designed to stimulate muscle building, I recommend checking out the Shortcut to Size program from Jim Stoppani, reviewed here:

As well as a disciplined workout routine, you should also be supplementing. Make sure your muscles are getting the nourishment they needed. In that regard, I recommend adding a testosterone booster like TestoGen, reviewed here:

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T.J. LaPanta is a Florida based aspiring comedian and health nut.
When he's not trying to hack his way through a post-graduate degree, he's slaving away in the kitchen, working out, or trying to score a date.

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