7 tips on how to pump up the bottom of your chest
Do not let the progress of the muscles of the lower divisions of the breast deviate from the correct course! Draw powerful outlines using 7 time-honored strategic tricks.
Author: Bill Geiger
For many guys, the lower part of the pectoral muscles are the most problematic zone of the chest in terms of full development. It's time to change the situation. Not because we are proud owners of magical secrets that will finally blow up this slowly developing region, but because we have developed a strategy of 7 steps that will become targeted help for the lagging sections of the chest muscles.
To add masses to the lower parts of the pectoral muscles, to begin with, give up the principle "for the bottom of the breast and one exercise is enough." It's never too late to shift the focus to the problem area and get to the hiding places, in which the secrets of effective muscle training are hidden.
In addition to including specific exercises for the lower part of the chest, you can modify the training and increase its intensity through such techniques as drop-sets, rest-pause training and even negative repetition. Using all these elements is an optimal choice for boosting muscle growth and a powerful push for the lower divisions of the chest.
Try these seven tips to accelerate the growth of muscle fibers from the lower divisions!
1. Train the lower departments first
Many chest workouts deservedly begin with a bench press, but if your priority is a certain area, you must start the training day with the exercises for this area, while you are fresh, full of energy and strength. In this case, perform exercises for the lower part of the chest, for example, bench press on a bench with a negative bias, just crossed the threshold of the gym.
If in the normal situation you did a bench press on an incline bench at the end of the workout, you will immediately notice that you are much stronger when doing the exercise first. The idea is to load the target group with working scales, which she had not encountered before. Do not be afraid to do less repetitions than usual, but with increased weight. If your standard bench press approach consisted of 10 repetitions, lift the weight and execute a set of 6-8 repeats. Do not underestimate the impact on the target muscle of new training stimuli.
2. Add more exercises to the bottom of your chest
Who said that in one workout you should only do one exercise for the bottom of the chest? In the normal situation, you strive to work out all the fibers of the muscles of the chest by working at different angles – bench press on a horizontal bench, a bench with a positive and negative slope. The same principle applies to the muscles of the lower parts of the chest: change the angle of the bench, use a fundamentally different simulator with a negative bias, and you will work the fibers of the lower divisions of the breast in various ways, which will positively affect their development.
Just avoid exercises for the bottom of the chest, which are similar to twin brothers, for example, bench press lying down and press in the simulator on a bench with the same bias. Or press a dumbbell while lying down and press the bar on a bench with the same negative bias.
In addition to the second exercise from a different angle, train the muscles in a larger range of repetitions. If in the first exercise you had hard approaches to 6-8 repetitions, then in the second exercise, take less weight for the sets for 10-12 repetitions. Load variability is an excellent way to increase muscle volume and strength.
The reduction of hands in a crossover, the removal of dumbbells on a bench with a negative slope and the reduction of hands on the lower block on a bench with a negative slope – all these movements strike the lower part of the pectoral muscles and exclude the participation of triceps. In isolation exercises, use a slightly larger range of repetitions than in bench exercises. Like other isolating movements, these are best performed at the end of the training session.
No doubt, the choice of "new" exercises is small, but any movement that you have not done before, automatically becomes for your muscles "new". For example, if you've always worked with a barbell, it's time to master a dumbbell or simulator.
In addition to changing the projectiles, you can slightly adjust the equipment that you are already using. Raise or lower the bench with a negative bias. My favorite option is the Hummer simulator, which has adjustable handles, so you can perform the jumper movements along the trunk, not just upwards.
Push-ups on the uneven bars are another excellent basic exercise, to try which exactly stands. To shift the focus to the chest, tilt the body forward by lifting the legs back and allow the elbows to move away from the trunk during the descending phase of the movement.
5. Train your chest after a day off
This strategy is used by professional bodybuilders, since after a full day of rest with good nutrition you are full of energy, and your muscles are filled with glycogen. If you are working on the chest in the middle of the training week, make sure that the day before you did not work with triceps or deltas; they should be completely rested.
Training to failure is the first step towards creating strong muscles, and the 1-2 approach beyond the point of failure in various exercises for the lower part of the chest can teleport you into a zone of rapid muscle growth. There are many ways to increase the intensity, I'll tell you about the four best!
Forced repetitions: ask the insurer to help you raise the bar after you reach a muscle failure so that you can perform a few more repetitions.
Rest-pause method: Select the weight with which you can perform only 6 repetitions (your 6-repeated maximum), but do only 3 repetition. Rest no more than 20 seconds, then do another 3 retry. Alternate work / rest throughout the 5 cycles, and you will gain 15 repetitions with the weight of the 6-repeated maximum – a fantastic incentive for muscle growth. Choose an exercise that will allow you to quickly occupy the starting position, for example, press in the simulator.
Negatives: after reaching the end, instead of completing the approach, ask the partner to help lift the weight, then for 5 seconds slowly lower the projector without assistance. Continue the approach while you can hold the eccentric contraction for 5 seconds.
Drop-sets: getting to the point of failure, without delay, reduce the working weight by about 25% and continue to train to failure. You can even do this again when you reach a muscle failure again.
7. Finish training with negatives on the uneven bars
Before us, the final movement for the lower sections of the chest, which showed me a coach named Tukano from Rio a few years ago. I swear, many guys do not know their true physical abilities, and that's obvious.
Do push-ups on the uneven bars at the end of the training session. In the initial position, the arms are straight. Within ten seconds, go down, counting slowly. Instead of wringing out in the usual way, with the help of the feet, go back to the starting position until the hands are completely straightened. Then immediately perform a negative repetition for 10 seconds and go up in the same way.
Time after time, the speed of the descending phase will be increasingly difficult to control; You can end the approach when you can not last 10 seconds. By that time, you will get a powerful pumping of the lower divisions of your chest in your life.