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A Great Lower Chest Workout


Pec Workouts, Lower Pec Workout and Lower Pecs

When performing a lower pec workout, you are building up your pectorals, as well as your ribcage. It is essential that you do not neglect this part of your chest, as when doing bench presses or chest flyes, it is usually just the upper part of your chest that is developed. For a good lower pec workout, the decline bench comes in handy.

Like the incline bench, the decline bench is bent at an angle, usually 45 degrees, but you lay along the bench with your legs hooked on the upper part while your head rests lower than your legs. You may use a barbell or a pair of heavy dumbbells (let’s use the latter for this example).Decline bench building pecs

Holding the dumbbells at shoulder level, slowly raise up your arms and stretch them as far as you can. Make sure you can feel your chest muscles contracting with your movement. Remember to exhale with each exertion. Then slowly lower them back down to their original position, and there you have one rep. Do four sets of 12, 10, 8 and 6 reps.

 

Besides the decline bench or dumbbell press, you may also do decline dumbbell flyes if you prefer. Rather than pushing the dumbbells upward in a straight motion, flyes begin at the sides, with your arms wide open and stretched out on either side of you. Then pull up your arms so that the dumbbells meet above you. Lower them back to their original position for one rep. This is also done in four sets of 12, 10, 8 and 6 reps.Pec decline flys

 

Pullovers are a slightly different exercise wherein you lay across a bench, making sure that your shoulders are firmly at rest and your head is hanging over the edge of the bench. See to it that your knees and thighs are relaxed but aligned with your shoulders. Bring your arms together and hold up one heavy dumbbell with both hands high above you. Then slowly lower it overhead, as far as you can reach so that you feel your lower chest muscles being stretched. Then pull the dumbbell back up to starting position. Again, do four sets of 12, 10, 8 and 6 reps.

 

Pec pullover midpoint

Pec pullovers

 

 

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You might be able to to lift more weight with this exercise than the previous one. Dips. This is a great triceps exercise if weights are not available, and you don't feel like doing push ups. Find any elevated surface such as a bench, bed, chair, table, or even a set of steps. Face away from the surface and place both hands on it. Kick your legs out in front of you so as to balance your weight on your heels and hands. Bend your elbows to 90 degrees and then straighten them. Try to keep your legs straight, as this will completely isolate and work the triceps. Repeat 15-20 times for three sets with 45-60 seconds of rest in between sets. These are only three out of numerous other exercises that are intended to strengthen triceps. Not only will these exercises help in the gym, but they will also help with everyday tasks that require a bit of elbow grease. It is good to have strong biceps, but don't underestimate or forget about the triceps!
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