Having well-defined pectorals, or “pecs” for short, is essential to a balanced body. A great chest definitely turns heads, but more importantly, it’s essential to making an athlete stronger for competitions and for helping perform many everyday tasks. When talking about your chest, it’s important to remember that the pecs consist of three separate sections:
● Upper.● Mid.● Lower.
Interestingly, the most commonly discussed body part when talking about someone’s strength is chest-related. How many times have you heard, “How much can you bench”?
A powerful and attractive physique requires a particular development of muscles and proportions. On top of a tapered waist, explosive lats and broad shoulders, a chiselled lower chest is essential.
A big strong chest is impressive. A well-shaped and defined chest is key. This only comes about with specific training geared to shape your chest and bring your whole physique together like the great Roman statues.
The chest needs to have well-defined outer edges. It also needs a clear bottom point. A Herculean physique is a clear ending point of the chest and starting point of the abs.
The lower chest is typically thought of as the pectoralis major and pectoralis minor. These are the two fan-shaped muscles that overlap each other forming the chest. There is an easily forgotten partner to form a triple threat chest.
Strong Pecs For Stable Shoulders
While having strong, defined pecs may look good, the benefit goes deeper than appearance. Your pectoralis muscles work to move your arm. This muscle group is responsible for lateral, vertical, and rotational movements of the shoulder joint.
Needless to say, pecs are critical to shoulder strength and mobility. If you want to ensure that your shoulder maintains the necessary function to move your arm in every direction, you’ll need to keep those pecs strong. The body is intricately connected through all of these muscle groups.
It takes time to create balance and shape, but with quality exercises, regular workouts and rest, you’ll start to see results in no time. Below are four great exercises to help you chisel out your lower pecs.
1-Bodyweight Hanging Dips
● Hold yourself up between two bars that are slightly wider than hip-width apart, arms straight but not locked out, and feet off the floor.● To lower yourself down, bend the elbows, stopping at a 90-degree angle in your elbows while keeping your core tight.● Without swinging, press down through the hands and raise the body up to the starting position.● Complete 2 to 3 sets of 12 to 15 reps using a 3-second slow up and down tempo.
2-Decline Bench Dumbbell Chest Flys
● Lay back on a decline bench with one dumbbell in each hand raised straight over your chest.● With a flat back on the bench and a soft bend in both elbows, slowly lower the arms out to the sides. Only go as wide as you can with putting too much stress on your shoulders, do not let your elbows go lower than your chest. Focus on squeezing your pecs.● Brace the core, keeping the back down on the bench without arching, while squeezing the pecs, and press the dumbbells back up over the chest to their starting position.