9 Quick Exercises to Get Bigger Lower Chest In No Time


Alright guys listen up! You can build powerful arms, work your abs,
and develop massive thigh muscles, but the lower pecs are a different story. Many guys find this area the hardest to fully
develop, [it’s impossible…] no matter how much they train. But if you know (and regularly do) the 9 exercises
of this chest workout, you’ll see the results pretty soon! 1. Decline Bench Press (no I’d rather not,
thank you..) Position yourself on a decline bench and lock
your legs. Grab a barbell with your hands at approximately
shoulder width. Tighten your arm and chest muscles and bring
the barbell up over your chest. Then slowly lower it back. Do 3 sets of 6 to 8 reps. The decline bench press is the movement that
targets precisely the lower part of your pectorals. As a result, your chest becomes wide, round,
and defined. To make this exercise more effective, retract
your shoulder blades and control the weight at all times. 2. Decline Dumbbell Fly (no I’d rather not,
thank you.. we did that joke already… oh) Sit down on a decline bench, pick up your
weights, and put them on your thighs. Then lie down on the bench and move the dumbbells
up into the chest position, with your elbows slightly bent. Now, slowly open your arms until your hands
are at shoulder level. Then, just as slowly, bring your arms back
into the initial position. Do 4 sets of 10 to 12 reps each. This exercise will help you get a good stretch
as well as contraction. Besides developing your lower pecs, the decline
dumbbell fly also trains your upper chest, biceps, and the front of your shoulders. Just remember to make your movements slow
and controlled. 3. Chest Dips (That’s not like Bean dip, is
it? No.) To start, hold your body over the bar and
lean a bit forward, with your arms locked. Then, overlap your feet and bend your legs
at the knee at a 90-degree angle – it’ll make you more balanced. Slowly lower yourself by bending your arms. Go as deep as you can until you feel some
stretch in your chest. After that, slowly lift yourself back into
the initial position by straightening your arms. Do 4 sets of 6 to 8 reps each. The main trick while doing this exercise is
to lean forward and put pressure on your chest rather than your triceps or shoulders. Also, your elbows should be a bit wider than
your shoulders – this way, you’ll exercise your chest better. 4. Machine Chest Press
Sit down on the machine chest press and place your feet on the floor so that they’re shoulder-width
apart. Grasp the handles and push the bars outward
as far as you can, but don’t lock your elbows. Stay in this position for a couple of seconds,
then return the bars toward your chest. Do 3 sets of 8 to 10 reps. This exercise not only targets your lower
pecs, but also develops your biceps and deltoids. To make this exercise as effective as possible,
retract your shoulder blades and try to tighten mostly your chest muscles. Breathe out when you press out and breathe
in when you recover. 5. Dumbbell Pull-Over (Honest officer, I wasn’t
speeding…) While keeping your feet on the ground, lie
down on the bench and take a dumbbell in both hands. With your elbows slightly bent, slowly bring
your arms backward so that they’re over your head, almost parallel to the floor. Remember that you should stop before your
arms go lower than the shoulder level. Then, just as slowly, bring the dumbbell back
into the initial position. Do 3 sets of 10 to 12 reps each. Even though dumbbell pull-overs work mostly
your pecs, they’re also pretty effective for training your triceps, abs, upper back muscles,
and glutes. 6. Cable Crossover
First of all, set the handles on both sides of the pulleys as high as possible. Stand straight in the center of the machine
and take hold of the handles. Your feet should be positioned shoulder-width
apart, and your torso should be slightly bent forward. Keep your back straight and your spine neutral. Bend your elbows a bit and make sure your
wrists face the floor. After that, with your core engaged, pull the
handles down and across your body. You don’t have to make the handles touch. Spend a couple of seconds in this position,
then slowly return to the initial position. Do 4 sets of 10 to 12 reps each. Cable crossover exercise doesn’t involve any
triceps activity, that’s why it allows you to concentrate on your lower chest. Remember to squeeze your chest muscles when
you’re in the contracted position. 7. Seated Machine Fly (wow did you see that machine
fly?) Sit down on the chest fly machine, aka the
pec deck, and adjust your seat so that the handles are at chest height. Plant your feet flat on the floor and make
sure that your back and lower back touch the back of the seat. Take hold of the handles and, while keeping
your arms slightly bent at the elbow, move your hands together. Stay in this position for several seconds,
then slowly release the handles back to the initial position. Do 4 sets of 10 to 12 reps each. The seated machine fly is a great exercise
for working both your inner [pecs] and outer pecs, as well as your anterior delts. Remember to breathe normally while doing this
exercise and don’t press into your feet: after all, the purpose is to train your pecs, not
your legs. But the most important thing is not to arch
your back, however tempting and comfortable it may feel. This mistake can lead to a serious lower back
injury. 8. Lower Pulley Cable Crossover
Set the cable alignments of both sides of the pulley machine to the lower level. Take hold of the handles and move them up
toward your chest. Stay in this position for a couple of seconds,
all the while squeezing your chest muscles. Then slowly lower your arms and relax your
chest. Do 4 sets of 15 reps each. This exercise will reward you with defined
pecs and a chiseled lower chest because when you do it, you put the most pressure on your
lower chest. 9. Push-Ups
Position your hands under your shoulders and hold your back, buttocks, and head in a straight
line. Make sure that the weight is on your toes,
then tighten your core and glutes. After you pull your shoulder blades back and
down, lower yourself slowly until your elbows are bent at a 90-degree angle. Try to keep your arms at your sides and don’t
move them away from your body. Do 3 sets of 10 to 12 reps. While most people consider push-ups a warm-up
exercise, it’s actually quite effective for developing your chest muscles. The main trick to make this area work better
is to position your hands wider than shoulder-width apart. On top of that, you can put some weights on
your back – it’ll help to increase the intensity of your workout. And now, here are several tips that will make
your lower chest workouts more effective! – Incorporate new exercises in your workouts. By saying “new,” I mean not only the exercises
you’ve never done before, but also those you haven’t done for a while. For instance, if you’ve been using barbells
lately, switch to a pair of dumbbells and vice versa. Also, you can try adjusting the equipment
you use, like setting the decline bench just a bit higher or lower than you usually do. – Training your chest after a rest day [chest
day] is the method most professional bodybuilders use. The trick is that after a rest day, you have
more energy to do a full-on chest workout. Besides, [arm day] try not to schedule your
chest workout the day after you had triceps or delts training. In other words, both your arms and shoulders
have to be fully rested before you get down to chest exercises. – When you perform any pressing motion to
work your chest, don’t rotate your shoulders too much. Always keep your shoulder blades retracted. Otherwise, you may damage your AC joint, which
is a joint located at the top of the shoulder, and the tissues surrounding it. – Don’t rely too much on machines. Include free-weight and body-weight exercises
into your chest workouts. Machine exercises shouldn’t make up for more
than half of your training. – Exercise slowly, it will help you to stimulate
muscle growth. First of all, change the tempo of doing exercises
to prolong the duration of your training. Surely, this way, you’ll have to focus on
your movements much more, but the results will be worth your efforts. – Select a weight you can control. It shouldn’t be too heavy; otherwise, you’ll
start to use the momentum and bounce the dumbbells or the barbell to fulfill the needed reps. Have I missed any other effective lower-chest
exercises? If so, let me know down in the comments! If you learned something new today, then give
this video a like and share it with a friend. But – hey! – don’t decline that bench
press just yet! We have over 2,000 cool videos for you to
check out. All you have to do is pick the left or right
video, click on it, and enjoy! Stay on the Bright Side of life!

100 thoughts on “9 Quick Exercises to Get Bigger Lower Chest In No Time

  1. Omg the thumbnail is me

    The right side of course who have six packs bruh.
    Also like if u dont excersize

  2. i dont understand why are u guys obsessed with a muscle body, you DO LOOK fine with a regular body or even chubby body, relax, girls will find you hot if you're funny, like those corny jokes the narrator kept saying throughout all this video

  3. Exercising is a great way to relax! I'm doing on regular basis so I can work later on my channel. Great video! 🙂

  4. What would happen if you close your eyes for 10 years (or how many there)? Would we normally see if we would be blind? And if the latter is what to do to open your eyes safely?

    Good topic?

  5. Who else is watching this in class?
    Push ups is the most i trainer every day and I have a big chest

  6. What happens if I’m a low budget, unemployed person and can’t afford a dumbbell and any other things.

  7. Thanks! This is helpful, that after for almost 3 years, Exercises like these were prohibited to me because I got sick, but I could start doing work-outs again. God bless you Bright Side!

  8. Who all wre waiting for this topic??.. if u r one of them then hit like🖒🖒🖒🖒🖒

  9. I have huge lower pecks only by doing regular push-ups..(since I was 12) I'm now 36 and all I can say is do as much regular push-ups ( be abusive I mean) and you'll see amazing results.

  10. Thank you! I was not sure I was working my lower pecs properly, but after watching this, it assured me I have been doing it correctly all along.

  11. Wow an actual informative video instead of one telling you you’re in the top 3% of geniuses because you found a hidden object

  12. Don’t do dumbbell/machine fly or high cable cross! These all put far to much stress on the rotator cuff, and will eventually result in shoulder problems. It doesn’t matter how strong your rotator cuff is, it will never be able to cope with the loads the chest can.

  13. You can do chest dips with two folding chairs or even a 2nd hand walker from the Goodwill. I purchased one for $3 just for doing dips.

  14. All u can do is work work and work on my channel I have something called the 25/25 and its something that really works without dieting and a high protein diet you should check it out I just put the video up

  15. Me: sees the guy not performing the right arching of the back.
    Yep this is BS. And very outdated procedures are still being used, oh heck no

  16. दोस्तों एक बार अवश्य ध्यान दें!
    ✔ क्या आप बहुत ही कमजोर और दुबले – पतले हों।
    ✔आपकों समय पर नींद नहीं आती हैं।
    ✔भुख नहीं लगती हैं, भुख भी लगती हैं तो खाना शरीर को नहीं लगता हैं।
    ✔आप अपने आप को हीन भावना से देखते हों।
    ✔आपकी ऊम्र और हाइट के हिसाब से वजन कम हैं।
    ✔कोई भी काम करने में जल्दी थकावट या इच्छा नहीं होती हैं।
    तो दोस्तों हमारे पास बहुत ही अच्छी आयुवर्दिक देशी दवा हैं , जो इन कारणों में बहुत ही असरदार हैं । यह आयुवर्दिक दवा जो नेपाल , हिमालय और मेवाड़ के पहाड़ों में पाई जाने वाली बहुत ही दुर्लभ जड़ी – बूटियों से बनाई गयी हैं।इन जड़ी बूटियो को एक दम बारीक कुट-कूट कर फिर कपडे में छान कर इसका पाउडर बनाया जाता हैं, जो छोटे छोटे कागज के टुकड़ों के छोटी छोटी 60 पूड़ियां बनाई जाती हैं , जो 1 महीने का कोर्स हैं। 1 महीने के भीतर आपको 5-7 Kg वजन और सीना मसल बनेगा । , 7 दिन में आपको असर दिखाई देगा , और यदि आपको कुछ फर्क मेहसूस नहीं होता हैं तो आपके पुरे पैसे वापस गारंटी के साथ । इसकी कीमत हैं सिर्फ 1500/- रूपये ।
    जो लोग बहुत ही दुबले – पतले और कमजोर हैं वो एक बार अवश्य उपयोग करें।
    आप हमें इस नम्बर पर सम्पर्क कर सकते हैं —
    Mo. No. 09769609395 Whatsapp और Call कर सकते हैं।
    आप इसे आर्डर करके अपने यहाँ मगा सकते हो।

  17. Relaxing today eating eggs and tuna watching football did pull ups n dips yesterday with planks and abs slowing working back into it really glad we got the job done this week with team work even tho we were down when we were gone in Austin TX but got it running with what we had and only with time we will have more to weld things fix things too. Torch need and time to fix it but got it done filling in the gaps of the weld found the hydraulic hose I'm with teamwork we fixed it and put it back together

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