My boyfriend is a fitness instructor, which I know a little. There are five ways to exercise your lower chest muscles. First, the barbell pushes obliquely. The first step is to lie on your back on the bench, then tighten your waist and abdomen to keep your spine bent normally. The chest, head, back and buttocks are close to the bench, and the shoulder blades are retracted and sunk. Hold the barbell with both hands, and the big arm and the small arm are at 90 degrees. Put the barbell directly above the lower chest, then push it up with the chest, don't overstretch or lock the elbow joint, then slowly put it in the initial position, push out the exhalation and take back the inhalation. Make twelve groups and four to six groups with proper weight. The second action is dumbbell downward oblique bench press, the principle is the same as barbell downward oblique bench press, and the third action is dumbbell flat chest clamp, and the posture is the same as the above two. Hold the dumbbell with both hands, bend the dumbbell slightly downward, put it at the elbow joint below the shoulder joint, pull the chest away, and then don't release the strength, the chest will return to its original position with the strength. During the process, the big arm will consciously clamp the chest.

The fourth movement is the downward oblique push-ups. Put your hands on your lower chest, and the distance between your hands is one palm wide. Keep your body upright, tighten your waist and abdomen, and tighten your ass. Then, your chest will exert strength, get up quickly, slowly recover to its original state, and open your chest. Do the same number of groups as above, and add and subtract the number of groups according to your own situation.

The fifth action is to clamp the chest with a gantry. First, raise the upper arm slightly above or even with the shoulder, relax the shoulder joint, slightly bend the elbows, buckle the wrist slightly inward, and the pectoralis major feels fully extended, concentrate the contraction force of the pectoralis major, and pull it to the front of the lower abdomen from top to bottom at the handle, at the same time, make the pectoralis major in the peak contraction position, and pause for a moment.

The above are telephone male tickets for reference only. If you feel that your understanding is not particularly in place, I suggest you go to the gym and ask the coach.