Pin On Strength Building With Bench Press Get your hands underneath your shoulders, engage your glutes to get your back flat, and screw your hands into the ground. with your chest muscles slowly lower yourself until your chest is about an inch from the floor. drive your hands through the floor and lock out your elbows. reset and repeat for reps. 7. Start at the top, arms extended, but not locked out. torch your pecs—and your arms—by taking a full 10 seconds to lower yourself, counting slowly. instead of pressing back up, place your foot on the apparatus and "walk" your way back to full arm extension, pushing off the footplate to raise yourself.
How To Work Out Lower Chest Tips Exercises And More The Enlightened The flat barbell bench press is a fantastic pec exercise in its own right, and that includes your lower chest. 3. dumbbell chest press. dumbbell chest press. similar to the bench press, the flat dumbbell chest press works all parts of your pecs, including your lower chest. With a shoulder width grip, place your hands on the bar, lean forward and press up. lower slowly and repeat. because you have to angle and hover your whole body forward over the bar during this exercise, you automatically end up placing your arms in the proper position to effectively target the lower chest. Slowly lower your body down until your elbows are bent 90°, remembering to keep that forward torso lean to target your lower chest. you should feel your shoulder blades contracting. pause and hold the lowered position. squeeze your lower pecs and triceps as you lift your body back up. Lift weights with your arms fully extended. keep dumbbells perpendicular, in line with your shoulder. lower the weights in a slight curve to target lower chest. avoid dropping below the shoulder plane. tuck elbows for maximum tension in your pecs. extend your arms without hyperextending back. repeat 10 12 reps per set.