you will definitely schedule a big weight day for chest training, but never every day. Those who want to get bigger and fuller shaped pecs will tell you that the weight of the bench press doesn't matter, as experienced partners will tell you.
To get noticeable muscle growth, have you paid attention to the lower edge of your pecs? These training tips are a must!
gantry rope chest clamps
to increase the thickness of the lower pectoral muscles, it's important to start your training programmed by abandoning the "One job at a time" Mentality. To tackle this difficult area, delve into your own chest training techniques.
When performing specific lower pectoral exercises, you can also adapt your workouts to increase the intensity of your workouts with techniques such as gradually reducing the number of reps per set, resting in between sets or even centrifugal training. These are 7 tips to develop underdeveloped areas properly.
pectoral muscles
1. Priorities training the lower pectoral muscles
chest training generally starts with the bench press. Choose an area to focus on and target it when you have a lot of energy and strength. Specifically, you can do exercises that specifically target the lower pectoral muscles, such as the lower incline barbell bench press as a priority.
If you do the lower incline barbell bench press in the traditional way, you will notice that there is more strength the first time you do it. Target specific areas with weights that you haven't pushed before.
barbell bench press
aside from this, don't be afraid to push more weight than usual; as the weight increases, the reps can be reduced accordingly. If you usually do downward sloping barbell bench presses at 10 reps per set, increase the barbell weight and then do 6-8 reps per set. Don't underestimate the stimulating effect of the new training style on the target muscles.
lower incline barbell bench press
2. Other variations of the lower pec workout
bench press (multi-joint exercise)
lower incline barbell bench press lower incline dumbbell bench press smith machine lower incline bench press lower incline machine bench press
flying bird movement (single joint movement)
gantry rope fly birds downward incline dumbbell fly birds downward incline rope fly birds
gantry rope clamp chest
self-weight movements
upward incline push-ups (feet on the ground) self-weighted arm curls
who says you only do one type of lower pectoral muscle per workout? Generally speaking, it is a good way to stimulate all muscle fibers from different angles, such as the plank, upward incline and downward incline bench press. Using different methods to work the lower chest muscle fibers will give better results.
lower incline interjection bench press
when bench pressing try using a different angle to the first downward incline bench press or use a completely different downward incline bench press apparatus.
Avoid lower pec exercises with similar movements, such as the downward incline barbell bench press and the smith mechanical downward incline bench press, both of which are done at the same angle on the bench. The same goes for the lower incline dumbbell bench press and the lower incline barbell bench press, which are done at the same angle on the bench. It is important to find ways to vary the exercises.
lower incline dumbbell bench press
in addition to adjusting the angle of the exercise, you can also train your muscles by slightly changing the number of reps per set. So, if you push more weight the first time, 6-8 reps per set, then push lighter the second time, 10-12 reps per set. Variety in relative intensity is extremely beneficial for increasing muscle strength and girth.
3. Single joint movements for lower pec training
gantry high rope flyers (pulleys at the highest point), downward incline dumbbell flyers and machine rope flyers can all target the lower pecs while reducing triceps involvement. In single joint training, the number of repetitions can slightly exceed that of the bench press and, as with other isolation movements, these are best done at the end of the workout.
lower incline dumbbell flyers
4. Adding a new lower pec movement
there aren't many 'new' options when it comes to training the lower pec, but things you haven't done for a while can sometimes be considered 'new'. For example, if you always use a barbell, try dumbbells. If you practice dumbbells a lot, work on the machines!
As well as changing the equipment, you can also adjust the used equipment slightly. Set the angle of the lower incline of the bench to be higher or lower than the angle you normally use. Do this unilaterally on the downward sloping hummer machine, as this machine has separate grips and you can power up better rather than simply doing the movement.
weighted double bar arm curls are also a worthwhile compound exercise. To target the chest, lean your body forward and lift your feet back, keeping your elbows away from the sides of your body as you go down.
5. Take a day off before training the chest
this is a strategy used by professional bodybuilders because after a full day of rest and enrichment, there is more energy and a better sugar supply. However, if you are working your pecs in the middle of the training week, then don't train your deltoids or triceps the day before, your shoulders and arms need to be completely rested.
6. Boost the intensity of your training with progression techniques
resistance exhaustion is an important step in muscle training and by doing 1-2 more reps before exhaustion, you can progress faster. There are many techniques to increase intensity, and here are four good ones.
Forced sets: When you are close to exhaustion, have a partner assist you in lifting the deadlift so that you can do two more reps.
lower incline dumbbell bench press
rest pause training: Choose a weight that can only be pushed 6 times (assuming 6 is the maximum number of reps for a set), push only 3 times, rest for no more than 20 seconds and do 3 more reps. After 5 rounds this equals 15 reps. Choose an exercise that allows you to adjust your position quickly, such as the chest press.
Centrifugal training: Have a partner assist in lifting the weight, then slowly lower the weight in a controlled manner over 5 seconds, repeating as many times as possible until you can no longer lower it centrifugally for 5 seconds.
lower incline dumbbell bench press
declining sets: As soon as the muscles cannot take a weight, reduce the weight by 25% and continue repeating the movement until you really can't lift any more. When you can't lift again, you can do the process again as usual.
7. Give the pecs a final boost
self-weight double bar arm curls are used as a finishing move for the chest workout. Start at the highest point with your arms straight, but do not lock out. Take 10 seconds to slowly lower yourself down for a slow count, igniting the pecs and arms.
double bar arm curls
instead of pushing up with your hands, your pectoral muscles fire upwards to a fully extended arm position. Immediately after doing this do another 10 seconds of back and forth and then return to the highest point again.
It becomes increasingly difficult to control the rate of descent until you can no longer do 10 more reps, ending the set and then ushering in the growth of the lower pecs.
pecs
mastering new movements is not difficult at all, but it takes the body to get used to them, to become familiar with them slowly and progress slowly, and only different stimuli can really stimulate the growth of the muscles.