One of the best exercises for working the lower chest is the push-up. Push-ups and bodyweight exercises can improve the strength and tone of muscles without the need to buy expensive gymnasium memberships or even equipment. Push-ups enhance the power of your upper body and also work to strengthen the chest muscles. By changing the direction in which push-ups are done, you can focus on various areas of the chest, including the lower chest. But did you know that there’s more than one way to do a push-up? The type of push-up you do can make a big difference in which muscles you’re targeting.

Anatomy of the Pectorals

 The chest muscles commonly referred to as the pectorals, or pecs, comprise the main and the minor pectoralis. The pectoralis major connects to the upper portion of the humerus or upper arm bone. It is situated from the sternum or the breast bone. The pectoralis is located under the main pectoralis. It connects with the anterior clavicle and begins on the front of the third and fifth ribs. The pectoralis is composed of the chest’s upper and lower chest. 

Types of push-ups 

There are three main types of push-ups lower chest: standard, decline, comprehensive, and close. Each type of push-up works different muscles in your chest.

1. Standard Push-Ups

The standard push-up is the most common type of push-up. To do a standard push-up:

Get down on all fours with your hands shoulder-width apart and your feet hip-width apart.

Keeping your core engaged, lower your body until your chest is above the ground.

Push back up to the starting position.

Keep your body straight while you move. This exercise targets all muscles in the chest, including the lower portion of the chest. Other muscles involved are the anterior deltoids like the shoulders and the triceps. The main muscles in the lower back and abdomen help keep your body in a straight line as you move. Perform push-ups with your knees in case you aren’t able to do full push-ups. Keep your knees flat on the ground while doing the exercise.

2. Decline push-ups

Decline push-ups are a great way to target your lower chest muscles. To do a decline push-up:

  • Set up an exercise bench on a stable surface.
  • Place your hands shoulder-width apart on the bench and position your feet, so they’re elevated on another surface behind you.
  • Keeping your core engaged, lower your body until your chest is above the bench.
  • Push back up to the starting position.

3. Close Push-Ups

As the name suggests, close push-ups are done with your hands closer than shoulder-width apart. This variation targets the inner part of your chest more than the standard push-up.

To do a close push-up:

  • Get down on all fours with your hands close together and your feet hip-width apart.
  • Keeping your core engaged, lower your body until your chest is above the ground.
  • Push back up to the starting position.

4. Wide Push-Ups

Wide push-ups are the opposite of close push-ups — your hands should be more comprehensive than shoulder-width apart. This variation targets the outer part of your chest more than the standard push-up.

To do a wide push-up:

  • Get down on all fours with your hands wide and your feet hip-width apart.
  • Keeping your core engaged, lower your body until your chest is above the ground.
  • Push back up to the starting position.

If you want to focus on your lower chest, you need to do a decline push-up. This is where your feet are raised higher than your hands, on either a bench or an elevated platform. This slight change in angle means that your lower chest muscles must work harder to lift your body.

Degree of Inclination Matters

The degree of incline also makes a difference. The higher they rise, the more you’ll work your lower chest. So, if you’re looking for an even more formidable challenge, try doing decline push-ups with your feet on a taller platform.

Leaning onto the edge of a bench can be much easier than diving from bent courts or traditional diving; however, how much simpler it will depend on the level of the area in which you are training. A high surface like the counter in your kitchen or an exercise bench is much less heavy than, for instance, the step of 4 inches.

If you’re beginning to perform push-ups or chest exercises, switch from a higher area to a lower one to build up your lower chest. If you can master bench presses, you should consider adding additional exercises to your more inadequate wardrobe to increase strength. Leaning on weights and lifting them, pushing the bench, sitting down, or depending on the consequences are exercises for the lower chest, which can be slowly complicated with the introduction of heavier weights.

Don’t Dismiss the Standard Push-Up

Even though decline push-ups are great for working the lower chest, don’t dismiss the standard push-up. This exercise still provides many benefits, including working your lower chest muscles.

So, if you want to add some variety to your workout routine, mix things up and try doing both decline and standard push-ups. You’ll get a well-rounded workout, and be sure to target your lower chest muscles.

Standard push-ups use the lower chest or the sternum as the primary movement. This requires you to lift more of the weight you carry. According to Cooper Institute, it’s around 75 percent when you are done.

Standard push-ups allow you to push against more resistance than oblique pull-ups; eventually, you’ll continue to hit the platform as your body weight shouldn’t be altered significantly. When you can do 20 or 30 push-ups and little fatigue, it’s time to start focusing on the lower chest exercises using fly flies and upper pressures.

The bottom line

The best way to work your lower chest muscles is with declining push-ups. But don’t forget about standard push-ups, either. Both exercises have their benefits and can help you achieve a well-rounded workout routine.

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