How to train chest muscles? Here are three tricks to help you

In daily life, when male friends exercise their pectoral muscles, they often focus on exercising the lower pectoral muscles. So, how to exercise the lower pectoral muscles? The following article recommends three methods for you.

1. Lower chest muscle priority strategy

Do you still start your chest training with lying presses? Then you need to make adjustments to your lower chest, which is weak or you want to focus on building. You should start your chest training with exercises that train the lower chest first.

This is called the priority training rule, which is to stimulate weak muscles at the beginning of training when you have the most energy and strength. You can start a chest muscle training course with decline barbell or dumbbell press.

If the lower chest is placed at the end of the training, you will find that the stimulation to the lower chest is significantly weakened. Because it is placed in the front, you can try to use a larger weight and fewer times to deeply stimulate the lower chest.

2. Add an exercise to train the lower chest muscles

There is only one exercise for lower chest training each time, you can definitely add another exercise to stimulate it. Choose another exercise to stimulate the lower chest in a different way, or a different angle, or a different weight. Maybe you did 6 reps to exhaustion per set for the previous exercise, then you can do 10-12 reps to exhaustion per set for this exercise. Such changes can bring more lower chest fibers and give the lower chest a different stimulus to promote its growth.

3. Isolation Movements Are More Effective

Whether it is the decline press or the dip, they are all compound training movements that will use the strength of the triceps. The high cable chest press is an isolated movement for training the lower chest, which can better prepare for a more effective single exercise for the lower chest.

You can use this movement at the end of your chest workout to further develop your lower pectorals.