How to pump up the bottom of the pectoral muscles: effective exercises, examples of training programs, tips of experienced trainers

How to pump up the bottom of the pectoral muscles? This question is of interest to both green beginners and more experienced athletes. Every athlete more or less familiar with the theory of bodybuilding knows that for the harmonious development of the muscles of the chest, it is necessary to train all its areas. Especially for people who are interested in how to pump the bottom of the pectoral muscles, this publication has been created, in which this topic is discussed in detail.

Anatomy

Before you learn about how to pump up the bottom of the pectoral muscles, you need to understand the anatomy of this muscle group. This area of ​​our body can be divided into three parts: upper, middle and lower. Perhaps this information will surprise you, but in order to pump up a spectacular chest, you need to focus on working out the upper part, and not on the lower one. The bottom and middle of the chest, as a rule, get a good load during the performance of classical exercises (such as the bench press and dumbbell press), and the top is often behind everyone.

When do I need to train my lower chest?

Everyone who is interested in how to pump up the bottom of the pectoral muscles should know that at the very beginning of training, it simply does not make sense to study this area. First you need to gain total muscle mass, and only then devote your time to the accented study of a particular muscle bundle.

If you already have sufficient training experience and want to “trim” your chest, then you need to familiarize yourself with the set of exercises for lowering the pectoral muscles presented below.

Bench press on an incline bench upside down

This exercise is a modification of the classic bench press lying on a regular bench. Due to the changed position of the body, most of the load will go to the bottom of the chest. During the bench press, the pectoral muscles, front deltas and triceps work upside down on the incline bench.

Technique of execution:

1. Sit on an inclined bench (20-40 degrees) so that the head is below the body.
2. Take the bar with a straight grip. Hands should be shoulder width apart (or slightly wider).
3. Remove the projectile from the support, and then, taking a breath, lower the projectile down to touch the chest.
4. As you exhale with a powerful effort, push the bar up.
5. Repeat this movement 8-12 times.

Tips:

• Do not neglect the help of a partner. He will be able to give you a heavy barbell, and in which case he will insure you. Even if the weight of the projectile is not very large, you still should not refuse from the assistance of the insurer.
• Before moving on to your standard working weight, make a couple of light weight warm-up approaches.
• Try to lower the bar to the bottom of the pectoral muscles.
• When lowering the bar, try so that it does not "spring" from the chest.

It is worth saying that the barbell press upside down is an effective, but at the same time, rather traumatic exercise. Being in the upside down position, a person can sharply increase blood pressure. Therefore, approach its implementation very carefully, and if you have specific contraindications, then it is completely better to refuse it.

Dumbbell bench press

When it comes to how to pump up the bottom of the pectoral muscles, many experienced trainers give preference to this particular exercise. According to many professional athletes, it is even better than a bench press at an angle, since dumbbells make it possible to work out the lower part of the chest and small stabilizing muscles with more emphasis. When performing this exercise, the large and small pectoral muscles, front deltas and triceps are actively loaded.

Technique of execution:

1. Sit on an incline bench. Ask your partner to give you shells.
2. Take dumbbells in your hands and inhale them, lower them to your chest, moving your elbows to the sides.
3. As you exhale, powerfully squeeze the shells up until your arms are fully extended.
4. Do 6-8 reps.

Tips:

• Do a bench press of dumbbells as the main base (instead of the previous version) or additional exercise (after the previous version).
• Before you add this exercise to your training system, you need to learn in detail the technique of its implementation. For this, light weights are best suited.
• Use a medium grip and try not to spread your arms too much.
• During execution, try not only to squeeze the dumbbells, but also to bring them together to increase the load on the muscles of the chest several times.

Dips

One of the most affordable and, importantly, effective exercises. During its execution, triceps, front deltas and the bottom of the pectoral muscles are actively loaded. In order to load the area we need, it is necessary to take into account some of the nuances and features of this exercise. How to pump up the bottom of the pectoral muscles by push-ups on the uneven bars? Let's get it right.

Technique of execution:

1. Take the starting position. To move the load from the triceps to the lower chest, tilt the body forward.
2. Taking a breath, gradually lower yourself down. Elbows should be bent to parallel with the floor, the pace should be slow. At the bottom, pause a little.
3. As you exhale, squeeze yourself up until your arms straighten.
4. At the top, also make a short pause, and then repeat this movement again.
5. Do 6-12 reps.

Tips:

• Push-ups on the bars can be used not only to work out the bottom of the chest, but also for pumping triceps. To do this, it is necessary to keep the body in an even position and keep the elbows closer to the body.
• Remember that safety comes first. If during push-ups you began to feel pain or discomfort in the elbow or shoulder joints, then you should immediately stop this exercise.
• Performing a large number of repetitions on the bars will develop your stamina, not strength or muscle mass. If you set a goal to increase muscle volume, then over time, when the number of your repetitions begins to exceed 15-20, you will need to use additional weights. To do this, as a rule, use an athletic belt and pancakes from the bar. A backpack, in which you can put water bottles, books or any other improvised items, is also great.

Bringing hands on the top block

How to pump up the bottom of the pectoral muscles using basic exercises? We have already considered this issue. Now let's look at one isolating exercise used to finish the lower chest after doing the base.

Technique of execution:

1. Stand between the blocks of the crossover, put one foot a little further from the other.
2. Take the handles, bend your arms slightly in the elbow joint.
3. While exhaling, lower your hands until they touch at the lowest point.
4. Taking a breath, return them to their original position.

Tips:

• Keep your elbows in a fixed position and do not bend them throughout the entire approach, since triceps will “eat” most of the load.
• Unlike basic exercises, the reduction of hands on the upper block can be performed in a more multi-repetitive mode.

You have already familiarized yourself with the exercises for lowering the muscles of the chest; in the video clip there is an example of a training program for this part of the body.

How to pump up the bottom of the pectoral muscles at home?

With how to train your chest in the gym, everything is clear. But what about simple guys who cannot afford a subscription to a fitness center? If you are one of them, then we recommend that you familiarize yourself with the video below, which shows the best push-ups on the bottom of the pectoral muscles, which can be performed without problems at home.

Practical recommendations

1. Have a good workout before the start of each training session. This applies not only to the chest, but also to all muscle groups in your body.
2. Give your muscles enough time to relax. Muscles after a hard workout need to recover, so do not train them more often 1-2 times a week.
3. Breathe correctly. Remember that in the negative phase you need to take a breath, and in the positive phase, exhale.

An article was presented to your attention on how to pump up the bottom of the pectoral muscles at home or in the gym. We hope that you learned a lot of interesting facts about training this area of ​​our body.