Let's talk about the lower chest muscles, many people may have headaches because they ignore its training during fitness, the main reason is that if you can't build up your lower chest, the overall shape of your chest will look very unattractive, leading to insufficient chest muscle area!Today Max will share 3 very effective methods for lower chest training.These 3 methods are almost everyone can complete

, regardless of whether you are a beginner or an experienced player, and they can all effectively feel the activation of the lower chest!The first training is Decline Dumbbell Bench PressFree weight decline barbell bench press is a good way to train the lower chest. But for many people, performing free weight bench press at a decline angle is relatively unsafe, especially for beginners.

Compared to free weights, the Smith machine is a very safe and stable equipment. But it's frustrating that we haven't seen much decline angle benching platform.

How do we perform decline Smith bench press?

Smith machine bench pressThe method is very simple:

Place 1-2 dumbbell plates in front of the bench

, then a flat bench can become a bench with a certain decline angle. At this time, performing bench press, the same bench press, you can have more lower chest muscle fibers participate in the action.Don't underestimate such a small 5-10 degree angle, this angle allows you to better follow the muscle fiber direction, and the force line is more concentrated on the lower chest, so you can have a good lower chest training feeling.When you perform bench press on a bench with a front plate

If you haven't tried it before, Max strongly recommends that you try it next time when you train your chest!

Raising your feet may mean a better chest muscle training feeling

But you must pay attention to the low protection of the Smith machine, don't be reckless, and you can rest assured to press.

The second training is Decline Dumbbell Flyes Variation

Decline Cable Flyes is a good way to train the lower chest, but many people can't complete it, or they can complete it but the chest muscle feeling is not good. You can try Max's variation of Decline Cable Flyes, which is widely available in gyms and uses assisted decline push-up machines or platforms to complete the training.

Assisted decline push-up machine

Bend your knees and lean forward, place your hands on the decline push-up board or platform, and lift your chest to perform the variation of Decline Cable Flyes training, pay attention to

Your elbows should be slightly opened to the sides, not just pointing your elbows backward, this will improve your chest stretching and contraction effect better

Pay attention to the elbows pointing to the sides not backwards

You can also adjust the size of the decline angle yourselfAs long as you feel that this way you can get the best chest muscle activation, you can complete it like this

Just use your chest and triceps to apply downward force, keep your elbows straight and facing backwards, and use more triceps strength.

The third training is Decline Rope Cable FlyesDecline rope cable flyes is classic and effective.But still need to say that, first, you must feel the full stretching before contracting forward, second, the decline is not fixed at a specific angle, you try and adjust it yourself, is it closer to your body or more forward, will stimulate slightly different muscle fibers, and the effect is different for different people, I hope everyone can self-feel and adjust.

Decline rope cable flyes

Finally, don't forget that Max introduced in his previous articles

The combination of decline cable flyes and bench flyes training for chest training is also applicable in lower chest training.

Decline bench rope flyes

Today Max recommends 3 unique lower chest training methods, the first two methods are especially recommended, I hope you can try them, you will definitely have a good lower chest muscle training feeling!I am Max, a grounded and deep fitness author!

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Max