Most men and women find it quite difficult to create the lower part of the pec. That is why we’ve decided to provide you with the very best lower torso workout.
The majority of you are looking for different patterns to attempt. Give this lower torso workout a try to find out if it works for you. I’ve also added a few strategies on how to properly engage the torso muscles through exercise.
LOWER CHEST WORKOUT ROUTINE
With this lower chest workout, we’re going to clearly prioritize the lower part of the torso muscles.
This lower chest workout consists of 5 different exercises that can help you develop your lagging lower pecs.
DECLINE DUMBBELL PRESS
Sets Reps
2 15-20 (Warm-up)
3 6-8
If you’re lower torso is lagging, you want to start off with a motion that directly targets the lower part of your pecs.
A decline dumbbell press will really hit your lower chest when performed correctly. Personally, I favor barbell press over bench press since you are going to be working the pecs separately. Your weak side won’t be able to compensate for your more powerful side.
With this first exercise, you’re going to be going pretty hefty and performing 6 to 8 reps.
As I mentioned in my chest and tricep workout article I think it’s important to begin off your workouts using a chemical movement.
Tips:
- Retract Your Own Scapula
- Concentrate On Squeezing The Muscle
- Control The Weight
DECLINE DUMBBELL FLY
Sets Reps
4 10-12
After hitting the decline dumbbell press, we’re going to move on to a decrease barbell.
With this exercise, we are going to focus on a great stretch and contraction. We’re not going to go as heavy as on the dumbbell press. It is important to get the form directly on this one.
Catch a burden you have no problem performing to 10 to 12 reps with. Do not look at the weight, concentrate on squeezing your pecs in this workout.
Tips:
- Slow & Controlled Reps
- Get A Good Stretch
CABLE CROSSOVER
Sets Reps
4 10-12
There is a reason why the cable crossover was added into this reduce torso workout. It is because it pretty much gets rid of tricep activity so you can focus on the lower chest.
It is kind of the identical idea as with the decline dumbell fly. Get a good stretch and don’t go too heavy, you want to feel your torso doing the work.
If you go too heavy your other muscles will attempt to make up for it. This is something that you don’t want, maintain the weight medium. Perform 4 sets of 10 to 12 reps and find a fantastic squeeze.
MACHINE CHEST PRESS
Sets Reps
3 8-10
Now that we’ve prioritized the lower chest, we are likely to execute a normal machine chest press.
Your torso should be pretty pumped up. Perform 3 sets of 8 to 10 repetitions at a moderate weight. Try to get as thick as you can.
If you don’t possess a machine chest press accessible, a regular barbell press or seat will also do the job.
This exercise will target the entire pectoralis major. Don’t get me wrong, the others do as well, but they emphasize the lower part of this pec.
Tips
- Retract Your Own Scapula
- Go As Heavy As Possible
- Concentrate On Chest
CHEST DIPS
Sets Reps
4 Failure
Last but not least is chest drops. You are likely to perform 4 sets before complete failure. Dips are fantastic for hitting the chest, make sure you have good form with this one.
The secret is to lean a little forward and putting the focus on the torso instead of the shoulders and triceps. You also need your elbows to be somewhat wider than your shoulders.
By doing this you are going to put much more emphasis on the chest during dips. In my opinion, dips should be in every lower chest workout.
It took me some time to determine the way to properly trigger my pecs throughout dips. As soon as you know-how, you’ll find an amazing pump and you will help expand the lower torso.
If you’re unable to do drops, a machine dip additionally works. If that isn’t available you can also focus on the negative region of the movement.
LOWER CHEST WORKOUT TIPS
If nothing is working for you, try various items. I’ve also had the same problem where my lower chest simply wouldn’t rise. What worked for me is:
- Trying A Different Lower Chest Workout
- Training Lower Chest Twice A Week
- Lowering Weight & Focus About Mind-Muscle Link
- Encourages Reduced Chest
Additionally, you might also think of using different muscle building supplements. They could be able to help you with growing the lower torso.
Remember, results don’t happen overnight. Make sure that you are resting and eating enough. Most people ignore the value of diet and rest.
If you guys want me to publish a different lower torso workout to try please let me know.