Push-ups are one of the most effective exercises that you can do to build your chest muscles. They are a great way to target your upper, middle, and lower chest. While push-ups are typically associated with building the upper and middle chest, many people do not realize that there are also specific push-up variations that are excellent for targeting the lower chest.
In this article, we will discuss the best push ups for lower chest that you can do at home. We will explain how to perform these exercises, the benefits they offer, and how they can help you build a strong and defined lower chest.
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How to Build Lower Chest with Push Ups
Before we dive into the specific exercises, it’s important to understand how push-ups can help you build your lower chest. To effectively target the lower chest, you need to perform exercises that place more emphasis on the lower portion of the pectoral muscles.
One way to do this is by performing exercises that require you to elevate your feet or place your hands on an incline surface. These exercises shift the focus of the exercise to the lower portion of the chest muscles, which helps to build a more defined and sculpted lower chest.
Benefits of Lower Chest Push Ups
Push-ups are a compound exercise that targets multiple muscle groups at the same time. By incorporating push-ups into your workout routine, you can experience a range of benefits, including:
- Improved Chest Strength: Push-ups are a great way to build strength in your chest muscles, including your lower chest.
- Increased Muscle Endurance: By performing multiple sets of push-ups, you can improve your muscle endurance, which will help you to perform other exercises more effectively.
- Improved Posture: Push-ups can help to improve your posture by strengthening your chest, shoulders, and upper back muscles.
- Convenience: Push-ups can be done virtually anywhere and require no equipment, making them a convenient exercise option for anyone looking to build their lower chest.
Best Push Ups that Work Lower Chest
- Incline Push-Up On Box: To perform an incline push-up on a box, place your hands on the edge of a box or bench and your feet on the ground. Lower your body towards the box by bending your elbows, then push back up to the starting position.
- Elevated Push-Up: This push-up variation requires you to elevate your feet, which places more emphasis on your lower chest. To perform an elevated push-up, place your feet on an elevated surface such as a step or bench, and your hands on the ground. Lower your body towards the ground, then push back up to the starting position.
- Reverse Grip Push-Ups: This push-up variation targets your lower chest by placing more emphasis on your triceps and chest muscles. To perform a reverse grip push-up, place your hands shoulder-width apart with your fingers pointing towards your feet. Lower your body towards the ground by bending your elbows, then push back up to the starting position.
- Hindu Push-Up: The Hindu push-up is an advanced push-up variation that targets your entire chest muscles, including your lower chest. To perform a Hindu push-up, start in a downward dog position, then lower your body towards the ground while keeping your elbows close to your body. Push back up to the starting position.
- Clapping Push Up: The clapping push-up is an explosive push-up variation that targets your lower chest and improves your explosive power. To perform a clapping push-up, lower your body towards the ground, then explosively push yourself off the ground and clap your hands together before landing back in the starting position.
- Close Grip Medicine Ball Push-Up: This exercise requires you to place your hands on a medicine ball, which forces you to engage your core and lower chest muscles. To perform a close grip medicine ball push-up, place your hands on the medicine ball with your fingers pointing towards each other. Lower your body towards the ground by bending your elbows, then push back up to the starting position.
- Stability Ball Push-Up: This push-up variation requires you to place your hands on a stability ball, which increases the stability challenge and targets your lower chest muscles. To perform a stability ball push-up, place your hands on the stability ball with your feet on the ground. Lower your body towards the ground, then push back up to the starting position.
Takeaway
Incorporating push-ups into your workout routine is an effective way to build a strong and defined lower chest. By performing push-up variations that target your lower chest muscles, you can improve your chest strength, muscle endurance, and overall posture. The exercises mentioned in this article, including the incline push-up on a box, elevated push-up, reverse grip push-up, Hindu push-up, clapping push-up, close grip medicine ball push-up, and stability ball push-up, are all great options to help you build a strong and defined lower chest. As with any exercise, be sure to practice proper form and gradually increase the intensity and volume of your workouts to avoid injury and achieve optimal results.
