How to work the lower pectoral muscles? How to work the lower part of the pectoral muscles?

There are two effective ways, that is, do push-ups on the bar, the body should be as low as possible, you may not be able to do a few at the beginning, and the chest will be very painful, as long as you stick to it.

The second one is the bird.

Do push-ups, so that I really don't have the strength, so that I can train the pectoral muscles, I do more than 50 reps every night before going to bed, one-time, the pectoral muscles are very developed. But it's important to stick to it!

If you are a boy who is very concerned about his flat breasts, I heard that there are many boys abroad who also go for breast augmentation, hehe, it is crazy ......But I think it's better to go to the gym to do equipment exercises, at least a boy I know has been practicing for more than a year, and the effect is very good, but he is looking for one-on-one personal training guidance in the first half of the year, and the cost will be higher, and then he has been practicing by himself, haha now has to **have**, and it has also become an inverted "V" shaped body. ^_

Protective belt is an indispensable equipment in bodybuilding. In particular, when doing heavy weight squats, it has the effect of protecting the waist. At the same time, it helps to practice large strength, improve training intensity, and prevent injury accidents.

Incline barbell bench press.

Or down-incline dumbbells supine birds.

The simplest one is not to use any equipment.

Just do push-ups.

Push-ups and parallel bar arm flexions.

The most effective way to eat more beef!!

You'd better ask the choppy girls.

A body that every boy wants to have.

As we all know, pectoral muscle training is a more difficult exercise, but the lower pectoral muscles are more difficult to train than the pectoral muscles, and they belong to a very stubborn muscle group in the body. When we train the lower pectoral muscles, we often use some tools, such as dumbbells, barbells, dumbbell stools, etc., and then I will share with you the training methods of the lower pectoral muscles, let's learn together.

Training methods for the lower pectoral muscles

1. Incline push-ups: This action requires the help of external force equipment, such as tables, sofas, etc., and then in the process of training, pay attention to the body sinking to the chest and hands parallel to the place, and then support it hard, which can train the lower edge of the chest well.

2. Downward incline barbell chest push: This action mainly exercises the lower edge of the pectoralis major muscle, which will make the groove of the lower edge more obvious. Lie down at 20-40 degrees, with your head tilted down and your feet fixed to prevent your body from slipping.

Then grasp the width of your hands, then slowly move the barbell down until it touches the lower chest and stay for about a second, then lift the barbell vertically up, and then the elbows are tense.

3. Downward inclined dumbbell chest push: Lie on your back on the downward inclined training chair, then the head is tilted downward, and then fix one end of the dumbbell bench with your legs. Hold the weight of the dumbbell with both hands and place it on the outside of the pectoralis major muscle, flex the elbow joint, and then keep the dumbbell head relatively stable, and then slowly lift the arm up.

Then push the dumbbells upwards and inwards until the heads of both hands touch. This method can exercise the lower part of the pectoralis major muscles well, and it can also have a good exercise effect on the triceps and anterior deltoid muscles.

4. Downward inclined dumbbell flying bird: prepare a training chair leaning downward, then lie on your back on it, head in a downward state, fix one end of the dumbbell stool with both legs, and then place the dumbbell on the lower outer side of the pectoralis major muscle with both hands, bend the elbow joint, and the bell head of the dumbbell should be in a parallel state, and keep it in a more stable state than the beat.

5. Push up the inclined barbell piece: the body lies on the training chair leaning downward, then the head is tilted downward, the legs are fixed, and then the barbell plate is placed in the position of the chest, the barbell plate is clamped with both hands, and then it is pushed up, and the whole training process should be kept slow, so that the effect is the best.

The above is a summary of the training methods of the lower pectoral muscles in this article, through which it can be seen that the training of the lower pectoral muscles is not simple, in addition to grasping the training movements, it is also necessary to arrange the time reasonably, so as to achieve the best effect.

A downward sloping bird is a bird made on a stool that does sit-ups. Or the barbell press, both of which are specifically designed to work the lower part of the pectoral muscles. However, if you don't practice well above, it will still be difficult to practice well below.