Best Exercises To Build Massive Lower Chest
Mondays are renowned in the hardcore workout world as International Chest Workouts Day. Meatheads everywhere kick off the training week with set after set of barbell bench press reps to build up their barrel-shaped bodies, grunting and straining to beat their buddies to being strong enough to push the next set of plates. But then, they leave the weight room without hitting a single implement (unless they’re heading to the squat rack for a long round of biceps curls, of course).
training geared to shape your chest and bring your whole physique together like the great Roman statues.
The chest needs to have well-defined outer edges. It also needs a clear bottom point. A Herculean physique is a clear ending point of the chest and starting point of the abs.
The Chest-Building Exercise Chest Workouts
1 – Bench Press
Sure, we just talked about branching out beyond the bench press. But you can’t avoid the exercise if you’re serious about training—or even if you just step foot into any typical strength facility in the world. The move is standard for a reason: it works. Let’s break it down with dumbbells for some variety.
Do it: This hypertrophy method means you’re more focused on building muscle than pressing max weight, so keep your butt on the bench, with your feet flat on the floor and your glutes and core engaged. You should also drive your shoulder blades down onto the bench.
Lift your dumbbells, squeezing the handles tightly. Once your back is on the bench, don’t just hold the weights with your elbows parallel to your shoulders. Keep your elbows at a 45-degree angle to help to keep your shoulders safe. Squeeze your chest to drive the weight up, then lower under control under the same path to just above your chest. Drive back up to hit another rep
2 – Dumbbell Floor Press chest workouts
No bench? No problem. Take your dumbbell press to the floor for a shoulder-safe chest workout pump. This is another excellent option for building up your chest with home workouts since all you’ll need are some weights and some space to spread out.
Do it: Lay back on the floor gripping a pair of dumbbells tightly. Keep your feet flat on the floor, driving with your heels and squeezing your glutes. Keep your elbows at a 45-degree angle relative to your torso to keep your shoulders safe.
Press the dumbbells up and squeeze your chest at the top position. Lower back with control, allowing your elbows to rest briefly on the ground.
ADVERTISEMENT
3 – Band Chest Fly
For a great warmup before a chest workout or a killer, burnout to finish one, try out the band chest fly. The move isn’t much different than its big brother, the cable fly (more on that below), or the dumbbell fly, but the use of exercise bands makes it more accessible, and potentially another exercise you can do at home. “This exercise can be an extremely effective single or double arm exercise increasing hypertrophy and muscular endurance (providing that pump) without putting the amount of stress on the shoulder joints that a chest fly with a dumbbell would,” says athlete performance and development specialist Curtis Shannon, C.S.C.S.
“I like programming it as an accessory, warmup/priming, filler, or finisher lift. It can also be programmed with global lower and upper-body pull exercises, such as a deadlift or bent-over row. Or simply use it as a “beach day” workout exercise that focuses on high volume for that “pump”.”
Do it: Attach two bands to a stable base, like a power rack or tower. Grab the ends of the bands in each hand, wrapping around your palms. Stand in a staggered stance in the middle of the station. Your arms should be outstretched but slightly bent. Lean forward slightly at your hips and avoid rounding your back.
Without changing the bend in your arms, bring your hands together. Slowly reverse the movement, keeping the bands controlled.
ADVERTISEMENT
4 – Batwing Fly chest workouts
Spend more time at the bottom of the movement to reap its benefits. Start with light weights to get used to the move, and try alternating between overhand and neutral grips to switch things up.
Do it: Sit on an incline bench with dumbbells in each hand. Start with the weights held with your hands at your pecs, as if you were preparing for a press. Keep your chest strong, with a natural arch in the lower back.
Straighten your arms out to each side, maintaining your strong chest position. Pause for a count with your arms extended, stretching the muscles.
ADVERTISEMENT