ADVANCED CHEST WORKOUTS(LOWER CHEST)

Good lower chest muscle is compulsory for sculpting the shape of your chest, as it helps to balance out your physique. These workouts plays an important role in building the lower chest muscles.

TYPES OF BARBELL BENCH PRESS:

• Regular bench press       : Grip the barbell almost equal to the shoulder width.
• Wide grip bench press :  Grip the barbell greater than the shoulder width.
• Close grip bench press :  Grip the barbell smaller than the shoulder width.

Try to rotate these workouts each week. Like regular incline bench press in first week, wide or close grip incline bench presses in second week an so on. You can also combine two different presses in a single day workout.

ADVANCED LOWER CHEST WORKOUTS:

1. Barbell decline bench press:

Barbell decline bench press

• This workout is done in a decline free weight bench press machine. Lift the barbell off the rack and slowly lower it toward the lower chest pectoral muscles.
• Lower the barbell in a controlled manner, so that you can eliminate the risk of dropping the weight on your face. Then push the barbell to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

2. Wide grip decline barbell bench press:

Wide grip decline barbell bench press

• Lye on the decline bench, holding the barbell in the air. Grip the barbell wider than the shoulder-width apart. The wide grip decline bench press will be tougher than the wide grip flat bench press & wide grip incline bench press. So its good to have a spotter while you perform this workout.
• Lower the barbell towards the lower chest, hold for a second. Push the barbell upward to the starting position. Repeat the same procedure.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

3. Dumbbell decline bench press:

Dumbbell decline barbell bench press

• Sit on the edge of the declined bench, hold the dumbbells and allow them to rest on your thighs. Lie down on the bench and come to the position with the dumbbells. Then straighten your arms up over your chest(keeping a slightly bent elbows), palms facing forward. Keep your feet flat on the floor and your back in neutral.
• Lower the dumbbells by bending your elbows out to the sides. Keep going until your elbows are just below your shoulders. Then press the dumbbells back up, bringing them close together at the top(without touching) and angled slightly inwards. Keep a slight bend in your elbows, don't allow them to lock. Repeat until you've completed your reps.
• To get up, hold the dumbbells by your chest, kick your legs up and then forward to give your body momentum to sit up.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

4. Under hand grip decline barbell bench press:

An example for under-hand gripping

• Lye on the decline bench and hold the barbell in the air. Your grip should be under hand. Where your palm should face the spotter side.
• Lower the barbell towards your lower chest. Return to the starting position and repeat.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

5. Dips:

Dips

• Using a dip station, first keep your head down during the course of the movement and move your body forward. Secondly, move your elbows out a bit. That is keep your elbows out and away from the body. This will ensure that you are using more chest than triceps. Try to keep your legs and ankles together by crossing them behind you. Remember, really concentrate on squeezing your entire chest area at the top of the movement.
• Bend your arms and lower yourself slowly until your upper arms are parallel to the floor. Hold for a second and repeat.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till failure. 

6. Dumbbell decline fly:

Dumbbell decline fly

• To perform dumbbell flies, pick up a relatively light weight in each hand. You will need to experiment to determine how much weight is right for your dumbbell flies. Start with a lighter weight then slowly work your way up. Lye down on a decline weight bench and raise both dumbbells straight up over your chest with your arms straight. This is your starting position.
• Spread both arms outward in a wide arc until your arms are out at your sides. Your arms can be slightly bent. This is the fly part of the dumbbell flies. It is called because you look like you are flying. Follow the same arc back up until the dumbbells return to the starting position. This is one repetition of the decline dumbbell fly.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

7. Cable crossover low:

Cable crossover low

• Hold a pulley cable in each hand with your arms extended down and out to the sides.
• Pull the cables across your chest upward until your lower arms cross in front of the body.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :15-Failure. 

8. Dumbbell pullover:

Dumbbell pullover

• Lye flat on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms and the dumbbell back behind your head as far as you can reach. Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench-this really give you a great stretch!
• Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.

Frequency  :3 sets increasing weights each set.

Rest            :1-2 min rest between each sets.

Repetition  :12-Failure. 

9. Incline push up:

Incline push up

• Place your hands on a bench and get into a standard push up position. 
• Lower your body, pause, then push yourself back to the starting position. Maintaining proper form throughout by preventing your hips from sagging at any point, keep your core stiff by bracing your abdominal muscles and straighten your legs while your weight on your toes, Repeat.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

10. Medicine ball push up:

Medicine ball push-up

• Lye down with your hands on the floor. Position hands next to lower chest. Distance between your hands should be slightly wider than the shoulder-width apart. Lift yourself with your arms so that only your hands and toes are on the floor. Maintain a straight back.
• Position the medicine ball under one hand, hands point slightly outward. Lower yourself until your chest is inches away from the floor by bending your elbows. The elbows should bent towards your feet. Hold for one second. Return to starting position.
• Roll the ball over to the other hand and repeat the same movements. 

Frequency  :2-3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

11. Chest ball incline push up:

Incline ball push up

• Get up in to the push up position, but with your hands resting on the ball.
• Slowly bend your arms and lower your body until your head is a couple of inches from the floor. Hold then slowly return to the starting position.

Frequency  :3 sets.

Rest            :1-2 min rest between each sets.

Repetition  :Till Failure. 

Tags: Indian muscle building advanced lower chest workouts, Lower chest exercise in Indian conditions, Indian body building lower chest workouts for advanced/experienced body builders.