Most people go to great lengths to attain a specific look. They will invest in workout routines that support their goals. This has seen many concentrates on particular areas of their bodies, doing targeted workouts to achieve the desired results. Consequently, many have successfully created unique figures and shapes that boost their self-esteem.
Muscle building takes a lot of work since it requires specific diets and workout routines. Therefore, dumbbell exercises are some of the most effective for muscle building. First, however, one has to understand which of the said dumbbell exercises are effective. Keep reading to know which of these routines will help you build muscles correctly and sustainably, especially when targeting the lower chest.
Targeting the Lower Chest
Before we get into the specific workout routines, it helps to understand what targeting the lower chest area means. You may also want to incorporate the green vein Borneo kratom in your diet to support your endeavors. These tend to be efficient and work for most active individuals.
So, what does it mean to target the lower chest during workout routines?
This means activating the sternocostal head and the lower chest by pushing your arms straight forward or at a downward angle. Note that the lower chest consists of 80% of your pec area; hence it does not just represent the lower chest only.
In reality, it is not possible to completely isolate this area. Instead, depending on your goal, you can focus on specific exercise routines that hone or work on the lower and upper parts of the sternocostal head.
For example, workouts such as flat presses will work on the upper and middle parts, whereas parallel decline dips and presses will work on the lower area. In the end, the entire sternocostal head (lower back area) is worked on.
Once you figure out which parts of your lower back you must focus on to build muscle, you must have a few other details in mind. Successful muscle building does not happen independently. It is a combination of other variables or factors done right to achieve the desired results. These include:
- Training and loading muscles progressively. There is a reason why all exercise experts insist on a specific number of reps regardless of the workout. You need to build the correct resistance and build it up to get anywhere.
- Eat right. It is not enough to work out and eat junk or poorly. Instead, you have to eat correctly, as advised by the dietitian.
- Sleep is im[ortant. Sleep is crucial to muscle building, like eating and working out. Your cells need to recover to build themselves up. This happens when the body is at rest, hence the significance of sleep. It would be best if you watched out for what you do outside the gym since it is equally crucial.
- As with other things, you must be consistent and deliberate with your goal. It is not easy trying to keep up with a fitness routine or stick to diets that work or even sleep for enough hours when there is so much to do with your day. However, to build muscles correctly, one must be intentional and committed. It will get hard, and this is where discipline, commitment, and dedication come in. Stick to the steps till the end.
Once you are mentally prepared to conquer, then you can move to actualize your plans. Below are some of the exercises that work perfectly.
Dumbbell Flat Bench Press
This is one of the first effective exercises for the lower chest. It is a staple in anyone’s exercise routine as long as they intend to build muscles. It works because it is an effective all-around exercise known and loved for its ability to activate the lower chest and the entire chest area.
In addition, most exercise programs incorporate it because of its wide range of motion and capacity to allow for the heaviest loads. This combination is excellent if you want to build a strong steel-like pec.
For this workout to be effective, it is essential to ensure that your arm movements are balanced and move at equal speed and space. Choose weights you can control adequately and ensure you get a deep stretch full of maximum contraction. Make sure to prioritize the form and only move upwards in weight after gaining control of the full range of motion.
The Deep Push
A deep kettlebell push-up will elevate your ordinary push-up and provide a better range of motion, thanks to the eccentric phase. Maximizing the stretching tension in your chest by going deep is possible. This workout stretches a whole round of target muscles, focusing on the lower chest area.
Changing the body, foot, or hand position can lead to a change in the pec hits. For instance, it is possible to target the upper chest more by just placing your foot on a platform. Alternatively, work on the inner chest more by simply placing your hands close together. These variations are also significant as they help increase the workout routine’s difficulty and elevation.
The Dumbbell Twisted Fly
If you are a fitness or workout enthusiast, then you know that the twisted fly is a classic that is excellent for opening up the whole chest. It is the perfect way to improve your range of motion and help build a solid inner chest definition.
In addition, this routine allows for more muscle fiber activation. It works by rotating the arms slightly to reach the top, then your palms are held in an underhand grip that leads to a more muscular contraction.
When lowering it back down, your hands rotate to face each other in the traditional dumbbell fly stretching phase. Since the routine is quite difficult compared to the traditional dumbbell fly, use appropriate weights to avoid overextending the shoulder joint.
The Dumbbell One-arm Chest Press
This is another ordinary dumbbell workout routine that targets the lower chest area. It is similar to the flat bench press, only that this targets a side at a time. The exercises focus more on hip and core stability, this building more core strength.
It is also possible to improve muscle imbalances and enhance movement patterning, thanks to the wide range of options that it is possible to achieve. Make sure to contract at the top fully and get a great stretch out of it while focusing on the core and hip.
Dumbbell Incline Around the World
This exercise, though not well known, is still very effective. It works great for the chest and shoulders but requires healthy shoulders to move their shoulder blades through the extensive motion range. One needs to sit on an incline bench when starting. The dumbbells should be held at the sides of the thighs, elbows bent slightly, and palms raised.
In this position, rotate the arms upwards, and when the dumbbells are overhead and nearly touching, squeeze your chest and return them to the starting position following the same motion path. You can do several reps of this and even use a flat bench as long as you emphasize the chest incline.
The Dumbbell Incline Fly
This works best for the upper inner-chest area. Your focus should be on squeezing the chest to raise the dumbbell upwards instead of just using your arms. While at it, get a good stretch as permitted by the shoulder’s mobility.
You don’t have to go down too low as this may shift the stress from the chest muscles to the shoulders. However, you may need to work on your shoulder mobility first if it prevents you from getting a good stretch.
The Dumbbell Pullover
You can consider this a hypertrophy accessory exercise that simultaneously works on the arms, chest, and back. It is perfect for the upper chest target. Different variations of the workout start with placing your upper back on the bench for core strengthening. This workout is also suitable for posture and enhancing muscle-mind connection. Focusing on the upper chest is essential to make this workout effective. As the dumbbell comes up past the head, squeeze the upper chest and always keep the elbows bent slightly.
The Hyght Dumbbell Fly
It is great for chest hypertrophy but requires excellent motor control skills to be done correctly and effectively. It resembles the standing low-high fly cable, but you must sit on a bench at an inclined position, at 45 degrees.
Dumbbell Standing Low Fly
The low fly allows you to target the upper and inner chest areas. It works like the pulley lo wot high fly. Dumbbells are held with an underhand grip, and the elbows are bent slightly at 30˚ from the body, then the arms are raised at the centerline about the chin level. It would be best to squeeze your chest and slowly lower back down before repeating.
The Dumbbell Reverse Bench Press
This is like the ordinary bench press; only the dumbbells are held in reverse/ underhand grip. This means that the arm position will be closer to the body. Whenever you change your grip, more emphasis is placed on the upper chest, and pressure/ tension is taken off the shoulders. It is an effective workout for people with shoulder issues and bodybuilders working the upper chest and triceps.
Working your chest muscles is not hard. You only have to focus on the right workouts to achieve desired results. Dumbbell workouts are some of the most effective when building chest muscles.