Top 4 Workouts for Lower Chest

Hey guys, How are you? I hope you are fantastic. So today I will tell you about the top 4 workouts for the lower chest. So far in this series of chest workouts, I have given you the best workout of 2 parts of the chest. The first one was the upper chest and the second middle chest. Today I will tell you the four best exercises for the lower chest. As I mentioned earlier in my article our chest is divided into five parts, one of them is the lower chest. This fat is stored in your lower chest if you have a high fat percentage in your body. To reduce your body's fat percentage, you have to do all kinds of workouts that target all body parts. But I am going to tell you about workouts, these four workouts target your lower chest and also reduce the fat percentage of your lower chest. This exercise is very helpful in getting your lower chest in a 3D shape. So let's start!

1. Lower Chest Push-ups -

Lower Chest's first workout is the lower chest push-ups. This is a basic exercise. You can do this at home, in the garden, or wherever you want. This is a great workout for the lower chest. This workout targets your lower chest and is also helpful in reducing the fat percentage of the lower chest. This workout is very easy to do. To perform this workout, you need a bench or a chair. To do this, you have to keep your palms on the ground and put both your feet on a bench or chair. Then, with the help of your palms, you have to bring your upper body down slowly and then lift it. You can do 4 sets of 18-20 reps.
 

2. Decline Bench Press -

 

Now come to the second workout of Lower Chest which is Decline Bench Press. You will find this exercise in your chest workout routine. This is a great workout for the lower chest. Remember to use free bars for the decline bench press. Do not use the Smith machine. Because the free bar helps activate your lower chest compared to the Smith machine. This workout targets your lower chest. To perform this workout, a Decline bench, barbell rod, and weight are required. To do this, you have to lie down on the Decline Bench and with the help of both your palms make a grip on the rod. Remember to lift the weight as much as you can. Now with the help of your palm, bring the rod down near your nipples. Then lift it upwards. Keep your speed moderate. Do not perform this workout in a hurry. You can do 4 sets of 15-18 reps.

 

3. Decline Dumbbell Fly -

 

Now come to the third workout for the lower chest, which is the decline dumbbell fly. This is a great exercise for the lower chest. If this workout is not included in your routine, add it now. Do not use too much weight for this workout; use moderate weight instead. This exercise is very helpful in activating your lower chest. Additionally, it helps in reducing the fat percentage in that area. To do this workout, a decline bench and two dumbbells are required. You must lie down on the bench and grip the dumbbells with both palms. Now, with the help of your palms, contract the dumbbells correctly at the top. Then, stretch. Keep your speed moderate and perform this workout in a controlled manner. You can do 3 sets of 15 reps.

 

4. Pullover -

 

Now come to the fourth workout, which is Pullover (Across Bench). As I mentioned about this workout in the article on chest workouts above. This workout targets your entire chest. This is as effective for workout chests as it is for upper chests. If you want to get the chest in a 3D shape. So this workout is going to be very helpful. Be sure to include this workout in your workout routine. This exercise takes place on a flat bench. To do this workout you need a flat bench and 1 dumbbell. Now do not use heavy dumbbells to do this workout. Use moderate weight only. Do this exercise as I explained in the previous article. That you lie on a bench in such a way that your hips are down, only your back on the bench. And both of your arms can go towards the ground. Now lift the dumbbell, and slowly bring it to the top above your chest. Then slowly move it backward. And when you move the dumbbell backward, you stretch the back and the hips are downward, which automatically opens your chest. And when you bring the dumbbell upward. Then your hips rise and squeeze the chest. You can do 4 sets of 12-15 reps.

 

As I have told you these top 4 workouts are for activating the lower chest and reducing chest fat. The most important workout among these is the Decline Bench Press, Decline Dumb Fly, and Pullover. By the way, these four exercises have their specialties. And all four workouts are very good. Apart from this, you can also perform Chest Dips and Cable cross-over to activate the lower chest. Both these workouts also target the lower chest. Along with this, take care of the diet as well. Take the right amount of protein, carbs, and vitamins. If excess fat has accumulated on your chest, then you should include low-calorie food in your diet. 

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