What exercise works the lower chest?

Which push ups work lower chest?

Muscle Activation. Both variations use your chest, triceps, shoulders and back muscles. However, because of the angle, the Incline Push Up works your lower chest and back more. On the other hand The Decline Push Up works the upper chest and front shoulders (delts) more than the regular or incline variation.

Try incorporating these chest exercises into your routine to strengthen and shape your pecs.

Incline Push-Up. Warm up your chest by starting with an incline push-up to engage the muscles.

Twisting Dumbbell Bench Press.

Decline Dumbbell Bench Press.

Cable Cross-Over 21s.

Kettlebell Flys.

Benefits of the Decline Bench Press. The first benefit of the decline bench press is that it targets the lower portion of your chest better than the flat bench as well as the incline bench. This is extremely important if you really want your chest to be round, wide, and defined.

Because the angle of your arms is lower relative to your torso than in a standard bench press, the decline bench press primarily targets the lower part of your chest, or pectoral, muscles. The exercise also works your triceps and anterior deltoid muscles.

Incline Push-Up Instructions

Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.

Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body.

Push body up until arms are extended. Repeat.

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked.

Target Muscle Group. Upper chest (clavicular portion of the pectoralis major). Other muscles affected are the deltoids (shoulders) and the triceps (back of the arms). Anyway, the point is that doing Incline bar presses is very important if you want to have chest thickness.

Decline Bench Press How To

Lie on a decline bench and grasp the bar with a shoulder-width grip.

Let your shoulders depress into the bench as you let the bar settle.

Inhale and tighten yours lats, upper back and core.

Lower the bar down to the bottom of your chest, keeping your elbows and wrists directly beneath the bar.

Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other. Once you are laying down, move the dumbbells in front of you at shoulder width.

The incline push up is an upper body exercise and progression of the pushup that targets the chest, shoulders, and triceps. The incline angle places more emphasis on the lower chest and triceps. Get in the standard pushup position with your hands on an elevated surface slightly wider than shoulder width.

Generally speaking, athletes can lift more weight on the Decline Bench Press than on either the Flat or the Incline Bench. The Decline Bench Press is considered a bit safer than both the traditional and the Incline Bench Press, since it moves stress off the shoulders and places it more on the lower pecs.

The primary movers during an inclined pullup are your latissimus dorsi and trapezius muscles. Your rhomboids, posterior deltoids and the pulling muscles in your arms, including the brachialis and brachioradialis, activate too. You can shift your hands to an underhand grip for extra biceps involvement.

When you do a pullup, you engage your lats, mid-back, rear delts, biceps, forearms, and core. Pushups train your chest, shoulders, triceps, and core. So between these two movements, you’ve got the whole upper body covered. Another benefit of body-weight training is that it’s low-impact.

An inverted row works all of your pull muscles: your back, biceps, traps, and all the stabilizer muscles in between. If you’ve been doing just pushups and bench presses, you need to start doing equal work with your back to stay in balance and away from injury.

The dumbbell row targets the muscles of the back, especially the latissimus dorsi and rhomboids. The bicep muscles of the upper arm are also activated during the row — just how much depends on the grip you choose to use. If your goal is to build big biceps, do not rely on the row as your only bicep exercise, though.

Helper Muscles. The latissimus dorsi muscle that wraps around the back and sides of the ribs is a primary synergist, or helper muscle, when you do dumbbell pullovers. You also activate the rhomboids, which are behind the neck and upper spine, as well as the levator scapulae along the lateral sides of the neck.

To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.

The pullover was a favorite move of some of the greatest athletes of the Golden Era of bodybuilding including The Oak, Reg Park and Franco Columbu. This exercise works not only the chest but also the lats, intercostals and serratus anterior (the muscles of the ribcage).

The exercise works the pectoralis major as well as supporting chest, arm, and shoulder muscles such as the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. A barbell is generally used to hold the weight, but a pair of dumbbells can also be used.

Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.

Not the bench press, not pushups, and certainly not dumbbell flys. Chest dips work the entire upper body, and really give you that hormonal boost you need to grow muscle, tone your chest and lose those man boobs. They work your arms, your shoulders, your chest and your upper back.