Below, I recommend a few exercises for the lower chest.
1. Flexion and extension of parallel bars arm
This action has a very obvious stimulating effect on the lower edge of the chest. The flexion and extension of the parallel bars arm is a multi-joint movement, and the ends are fixed, so it is difficult to move. The habit of exerting force is different from that of routine bench press, but the action range of this action is very large, which can lengthen the chest muscles to the maximum extent.
2. High rope clamping box
The height of the rope is convenient, thus changing the direction of resistance. You can exercise the upper, middle and lower parts of the pectoral muscle by adjusting the height of the rope. Here we choose a higher position.
In the process of doing this action, lean forward, lower your head slightly, with your chest covered and your elbows slightly bent. Imagine holding a big tree and feeling the force of your chest muscles.
3. Down-sloping barbell bench press
In all the exercises aimed at the lower chest edge, the downward inclined barbell bench press should be used most frequently, which is very helpful to improve the thickness of the lower chest edge.
In the process of doing this action, your feet must hook the fixed handle, and the distance between your hands is slightly wider than your shoulders. After getting out of the bar, control your arm and slowly lower the barbell to the lower edge of the chest muscle.
4. Down-sloping dumbbell bench press
Undeniably, downward tilting barbell bench press is very helpful to increase the thickness of the lower chest edge, but the movement range is general, it is not easy to control the stability, and it has a great influence on the shoulders.
The advantages of downward inclined dumbbell bench press are more flexible angle, larger motion range, higher motion stability and easier control.
Fix your feet with your head down to make your body form 20 ~ 40 degrees with the ground. When preparing, the dumbbell is located outside the lower edge of pectoralis major. At the beginning, contract the pectoral muscles and push the dumbbells upward and inward. Don't lock your elbow or touch the dumbbell when pushing the top. Pause for a while and keep your chest muscles tense.
5. Lie on your back, straighten your arms and pull up
Although this action is controversial, some people think that this action exercises the back, but I personally think that this action still has obvious exercise effect on the lower chest.
The traditional pectoral muscle exercise is mainly recommended, using the shoulder horizontal flexion function of pectoralis major muscle. However, supine straight arm pull-ups can stimulate more obliquely growing muscle fibers, which is very helpful for the growth of muscles at the lower edge of pectoral muscles and helps to expand the chest cavity, which is not available in other movements.
Step 6 tilt up push-ups
If a whole set of chest movements come down, then this unarmed movement will not be so easy. Push-ups need not be stated too much. It should be emphasized that the height of the object should be selected so that the body is 30 ~ 45 degrees from the ground.
I hope the above actions can help everyone.