Our Summary And Answer:
Many exercises can be used to help build your lower chest muscles. The three best are the barbell bench press, dumbbell flyes, and cable crossovers—these work best for beginners and advanced lifters alike. Start holding weights when performing presses or trying muscle-ups if you want to challenge yourself even further. Push-ups are also a good lower chest exercise that can be made more difficult by holding weights when you do them.
Many exercises can build up your lower chest muscles, but some work better than others. I’ve gathered a list of the best ones below to help you on your way! If you want bigger pecs, keep reading.
So you’ve done your research and know what muscles make up the chest, but do you know what exactly they are? The pectoralis major is the primary muscle in your chest. It makes up most of your chest tissue. One smaller muscle is beneath it called the pectoralis minor, which sits underneath the pec major to help it function. The pectoralis minor helps to bring the shoulder forward and rotate it inward.
The pec major sits on top of your ribs and connects to the front of your humerus (upper arm). There is also a small muscle called the coracobrachialis at the top of your arm that connects to the shoulder and the middle of your upper arm.
The chest is one of the most common muscular areas of the body. As a result, you see that toned look on models, celebrities, and fitness enthusiasts everywhere.
It can be tough to achieve, but it’ll pay off if you put in the work! Many guys will start with bench presses first to build up their pecs because who doesn’t want big pecs?! There are many exercises for the chest, but which ones work best?
The lower chest area is the part of the chest beneath your pec major and in front of your serratus anterior. This is what separates the pecs from the abs or obliques. It consists of a small portion of the muscle that connects your ribs to your sternum.
There are many great chest exercises to build muscle. However, not all of them can be used for an advanced or muscular physique. Let’s go over a few of the best ones to help you get started.
Compound chest exercises like this one are great for building up your pecs and increasing muscle size. In addition, a machine press is excellent because it allows better control over the weight at all times, which can prevent injury in some movements.
If you’re a beginner, I recommend starting with low weight and high reps until you get the hang of it. Then, if you’re more experienced, go for higher weight and lower reps.
This one is very similar to the machine chest press because it’s another compound exercise that uses free weights. You can do this at many different angles to target other areas of your chest, like the lower and upper pecs. You may want to try a little bit of everything to see what works best for you!
This is one of my favorite exercises because it targets your inner chest muscles very well. Beginners can start with both arms simultaneously, while advanced lifters can try single-arm presses for more challenge.
There are a ton of different push-up variations you can try out. However, if you want to get the basics down, keep your body straight and focus on keeping your lower chest tight while pushing yourself off the ground.
This exercise is similar to the cable crossovers because it targets the inner part of your chest muscles. You can do this one with a bench or on the floor if you don’t have access to a bench.
This is another excellent exercise for beginners and advanced lifters alike. It works the lower part of the pectoral muscles well. But, again, keep your back straight and your eyes focused forward.
These are challenging exercises that use the same muscles as the push-up variations for your lower chest. The downside is that they’re very advanced and challenging to pull off if you don’t have experience with them. If you want to try it out, start out doing assisted muscle-ups until you can do them unassisted.
Note: If you want to increase the difficulty of these exercises, try holding weights when doing any press. This will help build muscle more quickly and easily!
Take a decline bench and add weights to these for an even better workout! Go with a weight that’s heavy enough to challenge yourself. You can use both arms or one at a time, depending on your ability and preferences.
These are the same idea as the push-up variations, except they add a ring to the equation. Again, keeping your lower chest tight and stable makes it more challenging because the entire core has to work harder.
Dips are another excellent exercise for the lower chest. Again, if you’re a beginner, start with your body parallel to the ground and work your way up until you can go full range of motion.
Now that you know the best lower chest exercises, you can learn a few tips and tricks to help you increase muscle size and strength faster.
Keep your elbows in, and stay tight. If you feel wobbly or like you’re not working hard enough, try increasing the weight.
Chest exercises can be pretty exhausting because there are so many muscles involved. Make sure to keep your resting period long enough to give yourself a chance to recover fully.
This will help increase muscle size more quickly and reduce the risk of injury while lifting heavyweights. Try taking about 5 seconds on the negative part of your lift and 1-2 seconds on the positive.
Don’t try to lift something too heavy for you, or you’ll risk hurting yourself. If your form starts breaking down, it means the weight is too heavy. That being said, don’t go too light either because this won’t help you increase muscle size at all!
If you do the same exercises at the same weight and reps every time, your body will adapt and won’t work. Please keep track of what you’re doing so that you can switch it up when needed to continue gaining muscle mass.
These are exercises that work your chest muscles together with other major muscle groups. These types of exercises give you the best bang for your buck. They’ll help increase muscle size faster than isolation moves like barbell or dumbbell flys.
A great way to get the fastest results is to try lifting a little more every time you do your sets. Keep track of what you’re lifting so that you can continue challenging yourself and increasing your strength over time.
This is just as important as working hard in the gym. If you don’t get enough rest, your body won’t recover properly, and you won’t see the results you want!
If you’re completely new at lifting weights, start with push-ups or dumbbell rows until you build up a good strength base. Once you feel confident enough to move on, start challenging yourself with these exercises.
Your diet is what will help you gain muscle weight quickly, so don’t neglect it! If you regularly eat healthy food and get enough protein, your body should have no problem gaining muscle mass.
Keep track of your progress by writing down what you did at the gym for each workout. This way, you’ll know exactly how much weight you lifted, and it will also help you plan your sequence of exercises accordingly.
Now that you know some tips and tricks for increasing muscle size and strength, you may be wondering what you should eat to help your body grow.
Eating a diet rich in protein and healthy fats will give your body the building blocks it needs for more powerful muscles. If you’re trying to increase muscle mass as fast as possible, carbs are an essential part of the equation. Let’s go over some foods you should try to incorporate into your diet for bigger pecs.
Oats are a great source of fiber and protein, which is why they’re a staple for many bodybuilders when trying to gain weight (especially in the off-season). Oats also contain iron which is excellent for increased blood flow and more oxygen in your muscles.
Eggs are one of the best protein sources on this planet, hands down. They’re high in protein, healthy fats (including omega-3), B vitamins, and iron, so they’re a favorite for many bodybuilders.
Nuts & Seeds
You can’t go wrong with nuts and seeds! They’re high in healthy fats, protein, vitamins, minerals… they’ve got everything your muscles need to grow bigger and stronger. My favorites are almonds (because of their taste), peanuts, and chia seeds.
Olive oil is an excellent source of healthy fats and is a staple in any muscle-building diet. Not only does it help you grow bigger muscles, but it also helps you build more strength at the gym too. It’s important to note that olive oil is high in calories, though, so you can’t go overboard!
Everyone knows that beef is an excellent source of protein. Many people don’t realize that it’s also high in vital nutrients, including zinc, iron, and vitamins B6 & B12. It’s one of the best muscle-building foods out there!
While potatoes may seem like a starchy carb, they’re jam-packed with nutrients, and you should try to eat them as much as possible. Potatoes are excellent sources of magnesium, iron, and potassium, all essential minerals that help your body build more muscle properly. Other good carb sources include brown rice and oats (my personal favorite).
Chicken is another excellent food to include in your muscle-building diet. It’s high in protein and provides some healthy fats too. You can also combine chicken with potatoes or brown rice if you want to make sure you get enough carbs in your diet (this is especially good for when you’re bulking up).
Fish is full of protein, healthy fats, and loads of micronutrients. It’s one of the best muscle-building foods for when you’re cutting (losing fat) because it ensures that you retain all your lean muscle mass. My personal favorite is salmon; it tastes fantastic and helps me stay lean.
Milk is a classic muscle-building food that helps you gain weight quickly. It’s full of vitamins, minerals, healthy fats, and protein which are all essential for helping your body build more lean muscle mass. Whole milk is the best since it has higher fat content, but if you don’t want to drink it or can’t drink it for some reason, milk substitutes are usually just as adequate.
Whey protein is a great way to make sure you get enough protein in your diet. While it’s not one of the best muscle-building foods by itself, mixing whey protein into milk, oats, or yogurt will give your muscles the necessary nutrients to recover and grow faster.
Creatine is one of the best muscle-building supplements out there. While it won’t help you build muscle on its own, creatine helps your body produce more energy during workouts, allowing you to lift heavier weights and push yourself that much harder. Try mixing creatine powder into your morning shake before heading to the gym for the best results.
Cottage cheese is a fantastic food that’s jam-packed with protein, healthy fats, and vitamins. It’s also incredibly delicious, which is why I eat it every single day before the gym. If you want to gain weight quickly, cottage cheese should be one of your staple foods!
Sesame Seeds / Flaxseeds
Sesame seeds are filled with healthy fats, protein, and micronutrients. They’re also one of the best muscle-building foods for vegetarians because they contain iron. I recommend sprinkling sesame seeds on your salads, or you can eat them on their own as a snack. Flaxseeds are another great source of iron and healthy fats, so you should try to eat them whenever possible too.
Watermelon is a very delicious and nutritious fruit that you should add to your muscle-building diet. It’s full of vitamins, antioxidants, and minerals, so eating it after a workout or by itself as a snack will help you recover faster and build more lean muscle mass in the process.
The three best chest exercises are the barbell bench press, dumbbell flyes, and cable crossovers.
The most significant muscle in the chest is the pectoralis major. This muscle makes up most of your chest and should be worked on during any chest workout.
As you can see, the lower chest plays a major role in developing the upper body. By incorporating the best exercises and foods for building your chest, you’ll be able to build wide, strong pecs that will turn heads when you take off your shirt!
We hope this article helps you learn the best way for how to get bigger pecs. Feel free to leave us some feedback in the comments section below and thanks for reading!