Well, what woman doesn’t love a beautiful male body? Especially the fair sex are crazy about inflated male breasts and sculpted abs that you can touch.
It is very important for a modern man to have excellent physical shape, because the demands of women of our time are great.
Everyone wants to meet a handsome man with a great body. Therefore, it’s time for all men and boys to act to start winning women’s hearts.
To pump up the chest and abs, training the lower part of the pectoral muscles is best suited.
Is it necessary to pump up the lower chest?
Before we try to answer this question, let's first get acquainted with the basic knowledge of medical anatomy, which will help us understand the structure of our body.
The first thing you need to know is that the chest consists of a major and a minor muscle.
Accordingly, we are interested in the small muscle; it is this muscle that bodybuilders try so hard to pump. It plays a very important role in our structure; it is this muscle that is the most important support for the chest, that is, directly its frame.
This muscle lends itself well to heavy physical activity and, if desired, it can be pumped up to a very large size, making it visibly noticeable.
Sample training plan
In the selected set of exercises, you need to frequently change places to avoid addiction and stagnation. In this sample program, do 1-2 sets to warm up and two sets to failure.
Workout 1
| Exercises | Approaches | Repetitions |
| Bench press | 3–4 | 6–10 |
| Wiring on a vertical block | 3 | 10–12 |
| Incline Dumbbell Press | 3 | 6–10 |
Workout 2
| Exercises | Approaches | Repetitions |
| Smith machine incline bench press | 3–4 | 6–10 |
| Dumbbell bench press | 3 | 6–10 |
| Layout on a horizontal bench | 3 | 10–12 |
Basic rules to get started
For beginning athletes who want to increase their muscle weight and get beautiful breasts and abs, the question is acute: how to pump up the lower pectoral muscles?
First of all, you need to start following proper nutrition and daily routine.
Nutrition will provide your body and muscles with nutrients, which are the building blocks for the whole body and its further development.
Exercises for the lower part of the pectoral muscles should not be started with heavy physical exertion; most likely, during the first workouts you will get a serious sprain, followed by a long recovery.
The lower part of the pectoral muscles can be loaded with heavy work after you have gained a certain mass, when you have a slight excess of subcutaneous fat in that area.
After this, you can start pumping these muscles. To get started, start following these tips, namely:
Start training hard on the uneven bars, do 3-4 sets of 10-12 times. This way you can start pumping up your chest and abdominal muscles, and also strengthen your back.
A great exercise is also the push-up. 5-6 sets of 20-25 push-ups will be enough to feel and see the result you want in the future.
Push-ups for the lower pectoral muscles are also an excellent exercise for arm strength and your endurance.
Train intensely
Training to failure is the first step towards building strong muscles, and 1-2 sets beyond failure on various lower chest exercises can teleport you into the zone of rapid muscle growth. There are tons of ways to increase the intensity, I'll share the top four!
Forced Reps: Have a spotter help you lift the bar after you reach muscle failure so you can perform a few more reps.
Rest-pause method: Choose a weight that you can only perform 6 reps with (your 6-rep max), but only do 3 reps. Rest for no more than 20 seconds, then do 3 more repetitions. Alternate work/rest for 5 cycles and you'll hit 15 reps with a 6-rep-max weight—a fantastic stimulus for muscle growth. Choose an exercise that allows you to quickly get into the starting position, such as a machine press.
Negatives: Once you reach failure, instead of completing the set, ask a partner to help lift the weight, then slowly lower the weight without assistance within 5 seconds. Continue the set until you can hold the eccentric contraction for 5 seconds.
Drop Sets: Once you reach failure, immediately reduce the weight by about 25% and continue training until failure. You can even do this again when you reach muscle failure again.
Types of push-ups
There are several types of push-ups in sports, which we will now tell you about in detail.
Push-ups are the most common push-ups, which give tangible results and pump up many muscles in the body. Girls can also use it.
To perform push-ups correctly, keep your head straight and spread your legs 14-15 centimeters apart. When performing the exercise, for it to be effective, do not arch your lower back, keep your back straight at all times.
Bench push-ups - take a bench and place your hands on it, then fix your body in a stationary position and start working. Bench push-ups differ from all others in their complexity.
Dips are an old and proven option that gives really good results with persistent and long-term training.
There are several nuances to it that you should be aware of. Always lean your torso forward slightly to ensure an even load on your body.
Push-ups on the horizontal bar - an untrained person is unlikely to be able to perform this exercise at least once.
First, place your hands above your head so that they are 20-25 centimeters apart from each other, secure the position of your body, do not let it sway. Then begin to smoothly pull your body up.
It is important that your chin is higher than the bar and also smoothly lower down.
To achieve results, do 3-5 sets of 7-10 pull-ups. After a month, your arms will become noticeably bigger and stronger, your chest will be more prominent and visually larger.
This way you can achieve significant results in pumping the lower pectoral muscles.
Add new exercises
There is no doubt that the choice of “new” exercises is small, but any movement that you have not performed for a long time automatically becomes “new” for your muscles. For example, if you've always worked with barbells, it's time to master dumbbells or a machine.
In addition to changing gear, you can make slight adjustments to the equipment you're already using. Raise or lower your negative incline bench. My favorite option: the Hammer machine, which has adjustable handles so you can press across your torso instead of just up.
Weighted dips are another great basic exercise that's definitely worth a try. To shift the emphasis to the chest, lean your torso forward by lifting your legs back and allow your elbows to move away from your torso during the downward phase of the movement.
Doing exercises at home
If you don't have the financial means to go to the gym, or you're a busy person whose every minute is scheduled, then lower pectoral exercises at home are the ideal solution for you.
These exercises can be performed at home without the supervision of a professional fitness trainer. The most basic exercises will be:
- Different types of push-ups described above
- Pull-up
Girls who care about their appearance and want to be slim can also do them at home without help.
Even if you do them as a small morning exercise, you will constantly maintain your physical shape.
Or if you have just started to actively engage in physical activity, you can build muscle mass. Afterwards you should have no questions about how to pump up the lower pectoral muscles at home
Why only 1 approach?
You may be surprised that in these workouts we only recommend one set of each exercise, when you've probably heard for years that 3 or more sets are more optimal. Scientists are still debating how many sets are needed to grow muscle, but Carter's experience has led him to believe that one hard set—pushed to failure—is all that's needed. This is supported by a study published in the Journal of Strength and Conditioning Research, which showed that only three complete sets per muscle group PER WEEK were enough to produce muscle gains, and the gains were equal to those measured in athletes who performed as many as 12 approaches!
The researchers wrote: “Hypothetically, both low- and high-volume training may result in microtrauma to muscle fibers, but high-volume training requires additional effort and time...
“Equality in lower- and upper-body strength development... indicates that when a minimum (threshold) level of strength training volume is performed at higher intensities, subsequent physiological adaptations may be optimized and additional workloads (e.g., 12 sets per muscle group) per week) do not contribute to further improvements, at least during the short training period.”
In other words, do 1 set of lower chest exercises to failure, then leave the gym!
Exercises in a professional gym
Of course, if you have money and time, then go to the gym. There you will be under the constant supervision of experienced instructors who will support you at any moment both physically and mentally, motivating you for further self-improvement.
The trainer will always give you the right recommendations, and in our case, he will tell you how to pump up the lower pectoral muscles.
Proper nutrition for chest muscle growth
An athlete who can organize proper nutrition during training can achieve real success. To do this, the following conditions must be met:
- eat protein every day - there should be more of it than in the diet of a person who does not exercise;
- Protein proportion – at least 50% of the athlete’s entire diet;
- carbohydrates in the form of cereals and fruits can only be eaten in the morning and at lunch; in the evening they turn into fat;
- for dinner you need to eat protein: fish, chicken, poultry with vegetable salad;
- before training, you can eat the right sugar: smoothies, bananas, other products with natural glucose;
- and after training you need to increase your protein intake by drinking a suitable protein shake;
- you need to eat fractionally so that the metabolic process does not stop for a minute - at least 5 times a day;
- portions should be small so as not to stretch the stomach, and it is also very important to drink clean water.
Nutritional supplements for bodybuilders can be used if you are unable to reach your protein requirements. Pure protein is an ideal alternative to meat, which contains hormones and unwanted fats. Soy and whey proteins work better than others. The instructions for all dry proteins tell you how and how much to use.
Wanting to pump up the lower part of the pectoral muscles, athletes often forget about other activities. You can achieve better results if you train your muscles in combination with cardio exercises, and also do not forget to pay attention to the upper group and other muscles. Following the techniques, regular exercise, and a suitable diet are a guarantee of success.
Barbell bench press
Barbell press - it is important to know that beginners should not immediately take on heavy loads.
First, grab the bar with the correct grip. Hands should be 30 centimeters apart.
When performing the exercise, inhale as you lift the bar upward, and then exhale. For beginners, 3-4 sets of 10-15 reps are best.
Possible problems and errors
Inexperienced athletes constantly encounter incorrect technique and disrupt the rhythm of training. Knowing the most common mistakes will help prevent them:
- During the exercise, the triceps are involved, and the lower chest does not receive stress. You can correct the mistake if you contact a trainer; one consultation is enough to understand what exactly is going wrong and needs to be corrected.
- It is important to follow the technique 100%, not deviate from it, not make it easier or complicate it - over time, the athlete will learn to understand exactly where he makes mistakes, because recognizing when the lower chest muscle is working is not so difficult.
- Some athletes train forcefully if dangerous symptoms appear: dark vision, tinnitus, and increased blood pressure.
To rid yourself of unwanted symptoms and increased blood pressure, you should perform the following test: lie on a bench at an angle of 30 degrees, and after 1-2 minutes stand up sharply. If ripples appear in the eyes and noise in the ears, you should not train in this position.
Adviсe
To achieve a good result, first focus on those parts of the body and muscles that you want to pump up first, only after that start pumping up everything else. This method has already been proven in practice.
Vary your exercises. You don't need to do one exercise all the time, because eventually your progress will stop and your body will stop and you won't get any more results.
Perform insulating loads. This means that working with kettlebells and dumbbells at an incline will give tangible progress in the future.
Constantly add new loads to yourself. Train your body and spirit through pain. Each time, make it a priority to do more than you did yesterday, adding more weight to yourself.
After a hard workout, give your body a good rest. It is at the moment of complete relaxation that the muscles begin their accelerated recovery and begin to grow.
At the end of your workout, do a few sets of parallel bars. This way you can relieve the load from the remaining muscles and give the CNS (central nervous system) a rest.
Finish your workout with negatives on the uneven bars.
Here is a finishing movement for the lower chest, which was shown to me by a trainer named Tucano from Rio several years ago. I swear a lot of guys don't know their true physical capabilities and it shows.
Dips
Do unweighted dips at the end of your chest workout. In the starting position, the arms are straightened. For ten seconds, lower yourself down, counting slowly. Instead of doing a normal push-up, use your legs to return to the starting position until your arms are fully extended. Then immediately perform a negative rep for 10 seconds and rise up in the same manner.
Over and over again it will be more and more difficult to control the speed of the descending phase; You can finish the approach when you can no longer hold out for 10 seconds. By then you will have the most powerful pumping of your lower chest in your life.
