Achieving a well-defined chest involves focusing on all areas of the pectoral muscles, including the often-overlooked lower chest. Developing the lower chest not only enhances the overall aesthetics of the chest but also contributes to functional strength. Here are some of the best ways to effectively target and train your lower chest. 1. Decline Bench Press The decline bench press is a staple exercise for emphasizing the lower chest. By setting the bench at a decline angle (around 15 to 30 degrees), you shift the focus to the lower portion of the pectoral muscles. How to Perform: Set up a decline bench and secure your feet. Grip the barbell slightly wider than shoulder-width apart. Lower the bar to your lower chest, then press it back up to the starting position. Tips: Keep your movements controlled. Avoid locking your elbows at the top to maintain tension on the chest muscles. 2. Decline Dumbbell Press Similar to the decline bench press, the decline dumbbell press allows ...
If you’re chasing those sleeve-busting arms, you already know triceps make up most of the upper arm. But forget the basic tricep pushdowns—let’s dive into three low-key moves that’ll take your triceps from "meh" to massive. 1. Tate Press Why It’s Awesome: This one hits the long head of the triceps hard—perfect for that thick, horseshoe look. Plus, it’s a killer for stability and strength. How to Do It: 1. Grab a pair of dumbbells and lie flat on a bench. 2. Hold the dumbbells above your chest, palms facing each other. 3. Bend your elbows so the dumbbells come down toward your chest, almost like you’re hugging yourself. 4. Push them back up. Pro Tip: Keep the movement controlled. Feel the burn in your triceps, not your ego! 2. Close-Grip Dumbbell Push-Up Why It’s Awesome: Most people ignore push-ups once they hit the gym, but this twist makes it a tricep-dominant beast. Bonus? It works your core too! How to Do It: 1. Place two dumbbells parallel on the floor, about...