2018-01-0901:45:04 Read: 2102 Hello everyone I don't know if you also think
that the lower pectoralis major is the more difficult area to develop out of
If that's the case it won't work
In order to increase your lower chest thickness, don't be stuck in a rut
Don't think that a chest training session is enough if you just schedule
In order to break through this stubborn area
you'll need to tap into a few chest training techniques
In addition to adding specific lower-chest moves
you can also increase the intensity of your workout by employing techniques such as taper sets
rest pauses, or centrifugal reps
Let's take a look at some of them!
1. Prioritize the Lower Chest A lot of people start their chest workouts with the flat bench press, but when you prioritize one area of the body, your form and energy are at a higher level, so you can prioritize the lower incline barbell press first and foremost, and if you're still training your lower chest later, as you always have been, you're going to find that you're not always able to use your lower chest to its full potential. You can't give it enough of a boost with the weight it could be lifting
Also, don't be afraid to use big weights
If you've been using 10 repetitions all along
then increase the weight and try to complete 6-8
Don't underestimate yourself
2. Schedule a second lower chest workout
Who is going to schedule a second workout session? p>Who says you can only work your lower chest once in a training session?
You can schedule a second lower chest workout in a training session
But be careful to avoid movements that have the same angle
and similar movement patterns
such as the lower incline barbell bench press and the lower incline Smith press
These two are too similar, and the angles are the same
Also, don't do a barbell bench press and then do a dumbbell bench press afterward
These two are too similar, and the angles are the same
Also, don't do a barbell bench press and then do a dumbbell press with the same angle. In addition to adjusting the angle
you should also vary the number of repetitions
If you're doing 6-8 reps per set on the first movement
then you can do 8-12 reps on the next movement
This is excellent for increasing muscle girth and strength
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3. Stimulating the lower pectoralis major with single-joint movements High rope chest clamps, where the pulley is set higher up on the gantry, as well as downward-sloping dumbbells and rope flyes, are all movements that focus on developing the lower chest without worrying about triceps borrowing
With single-joint movements, you should use relatively high repetitions
Just as with any other isolation movement
They are relatively easy to perform, but they are not as easy to perform as other isolation movements.
They're better placed at the back of the chest workout
4. Incorporate new lower chest movements This isn't so much about inventing something as it is about trying something you haven't tried before
For example, if you've always used a barbell
try dumbbells or machines
In addition to changing tools, you can also do some light lifting.
You can also make some minor adjustments
such as adjusting the angle of the bench
A weighted double-bar support is a great compound movement to try
To stimulate your pectoral muscles
Put your feet behind you in a plank, and lean forward
5. Train your pectoral muscles after a rest day
Many people do this because it's the most common way to train the pectoral muscles. Many people do this because after a rest day
you're more energized and have more glycogen stores
If you're training your chest in the middle of the week
make sure you haven't trained your triceps and delts the day before
6. Increase the Intensity with a Higher Level of Technique Training to exhaustion is the premier step in bulking up your muscles. But doing 1-2 sets that break through the point of exhaustion can help you build further muscle There are many techniques to increase the intensity of your workout Start with forced reps You'll need a buddy to help you lift the weights after you've exhausted them so that you can keep going for a few more reps Then there's the heavy rest pause method
Select a weight you can only do 6 reps of, but only 3 reps
Rest but don't take more than 20 seconds, then complete the 3 reps after the 3 reps. Rest, but not for more than 20 seconds, then do 3 reps
Repeat 5 times, so you've done 15 reps with your 6rm weight
Select a movement that allows you to switch quickly
If the machine downward slanting bench press is a little difficult?
It's still worth trying as long as it's working
Centrifugal reps are also a great technique Once you've reached the point of exhaustion
Don't end the set, get your partner to lift the weights for you
Next spend five seconds lowering the weights
Finish until you can't lower the weights in five seconds
Compare this to the Tapering sets, which are more common
Once you've reached the point of exhaustion, reduce the weight by about 25%
Thanks to a good muscle buddy for helping you out
7. Finish with a big move The big move is the double bar. Use this move to finish off your chest workout
At the top, with your arms straight out, but without locking out your knuckles
Spend 10 seconds to lower the weights. Take 10 seconds to lower yourself down
Do not use your chest to lift you down lower
Steep your feet on the ladder to bring your body back up to the top
Then take 10 seconds to lower yourself down once again
Stay with it until you can't lower yourself down in 10 seconds
At that point you'll definitely feel a bigger swell in your lower chest that you've never experienced in your life
And you'll feel a bigger swell in your lower chest than in your entire life.
The lower chest is about whether our pecs look rounded and defined
So if you don't have a good lower chest, remember what Sepo said
Apply it to your own training
The lower chest is about whether your pecs look rounded and defined
So if you don't have a good lower chest, remember what Sepo said
Apply it to your own training