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Chest press for the lower chest

The training method for the lower chest, the chest press, serves as the counterpart to the preceding fitness exercises. By choosing this option, it becomes possible to specifically strengthen the lower fibers of the large chest muscle.

The chest press for the lower chest is either a standalone device or can be set up through simple hand movements.

Muscular Engagement in the Chest Press for the Lower Chest Fundamentally, the execution of the chest press for the lower chest results in the strengthening of the large chest muscle (musculus pectoralis major). This time, the focus is on the lower area of the chest musculature. The triceps provides supportive work during the correct execution.

Execution of the Chest Press for the Lower Chest Targeted training of the lower chest using the chest press is relatively uncommon in the gym. To master this chest exercise in the future, I will explain the correct body position and optimal execution in the following.

Body position

Regarding the body position, there are no differences in the chest press for the lower chest compared to the previous exercise variations. Sit on the pad of the chest press and ensure a stable grip. Straighten your body and move into the starting position by grabbing the handles of the chest press.

Movement execution

In contrast to the other exercise variations, you gently press the handles downward in the chest press for the lower chest. While exhaling, press the handles forward and downward, and while inhaling, return the handles to your chest.

Stressed muscles and common mistakes

Additional details about the overstrained muscle groups and common errors in the Chest Press exercise for the lower chest can be found on the Chest Press: Machine Bench Press page.

Alternative variants to chest press for the lower chest

For more diversity in your workout, consider incorporating similar exercises or other variations of the Chest Press for the lower chest.

Chest press for the middle chest

The Chest Press is one of the simplest and most popular machines in the gym. Along with the Butterfly machine, the Chest Press is a true classic for training the upper chest. You'll find a Chest Press in almost every gym. Due to its easily adjustable machine and straightforward execution, the Chest Press is particularly suitable for upper chest training, especially for beginners. This fitness exercise allows for isolated training of the chest muscles. Additionally, it engages the triceps and the front part of the deltoid muscles as supportive muscles.

Incline bench press on the chest press

Nearly every fitness facility is equipped with a chest press that adds diversity to your training plan. When working out on the chest press, the major player is the large chest muscle. Incline bench pressing on the chest press is one of many alternatives. However, this requires specific equipment. Especially beneficial for beginners, incline bench pressing on the chest press is ideal, as the machine supports proper execution. The inclined orientation primarily targets the upper chest, and the front shoulder muscles also benefit from incline bench pressing on the chest press.

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Chest press for the lower chest

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variants to chest press for the lower chest

Comments

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