1 doctor agrees . When you do basic push ups, it is the middle chest that is essentially affected. We have aligned the 8 best lower chest workouts for your best looking upper body. When you can easily bang out a set of 20 or 30 push-ups with minimal fatigue, it's time to dig deeper in your lower chest training with the aforementioned decline flyes and presses. Push-ups remain a standard move in fitness classes everywhere for a simple reason: They work. The benefits of T-push ups are strong chest, arms, shoulders, and core. zora_deku_goron. Odebunmi is a black belt in taekwondo and holds a bachelor's degree in economics from Kingston University in the United Kingdom. You might find it hard to develop serious size with this move, though. Keeping your body straight and weight balanced on your hands and toes, bend your elbows and lower your chest toward the door frame. It not only works your chest muscles, but also your triceps and your deltoids. The incline pushup, with your arms and upper body higher than your legs, puts a greater emphasis on your lower chest. The best push up variations that target the chest are… Deficit push ups: Push ups with your hands raised off the ground (with push up bars or dumbbells) allow for a greater range of motion then standard push ups and bench press and therefore activate more muscle fibres in the chest … Then touch your one hand palm by bending the elbow to your opposite shoulder. An incline gives your lower chest more focus. And then come in the push ups position; After this do with another hand. For example, do a set of 15 to 20 basic pushups, followed by an immediate set of 15 to 20 incline pushups. The pecs are divided into the upper chest, middle chest, and lower chest. This Site Might Help You. So, with that in mind, I think the best pushup for chest mass is the standard pushup. It attaches to the anterior clavicle and originates on the anterior surface of the third to fifth ribs. No bouncing or cheating! With a standard push-up, your triceps and chest get a great workout, but the movement also engages your shoulders, core, lats, lower back, legs, and glutes. Alternatively, perform incline pushups with your hands on a bench, chair, step or any suitable elevated surface. However, because of the angle, the Incline Push Up works your lower chest and back more. Wear a weighted vest as you do your pushups, or do supersets. Dips vs push-ups are mainly chest exercises that really focus on growing our pecs. Aside from your pectoralis major, you would be utilizing your abs, deltoids, quads and even your erector spinae with this exercise too. Begin to lower your body, keeping your back neutral, until your chest touches the floor, then push yourself back up. Done correctly, the bench press will add slabs of mass to not only the lower chest, but also the pectorals in their entirety. Push-ups target the chest, shoulders, and triceps and work your core, back, and legs. Use of this web site constitutes acceptance of the LIVESTRONG.COM This exercise now targets the lower chest. Push ups come in three iterations each targeting different parts of the pectoral muscles. Ollie Odebunmi's involvement in fitness as a trainer and gym owner dates back to 1983. 8 Lower Chest Workouts. The chest muscles, also known as the pectorals or pecs, consist of the pectoralis major and the pectoralis minor. The best exercise to target it is the wide grip push-up. Varying the angle at which pushups are performed emphasizes different parts of the chest including the lower chest. As you become proficient in incline push-ups, consider adding other lower chest exercises for further intensity. Occasionally I will joke with my wife about how it hurts so good. For starting position, hold your body above the bar with locked arms, and lean forward. Dips and decline are not accessible for me at times. A strained or pulled chest muscle may cause a sharp pain in your chest. 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