Introduction

Lower chest Push ups are a type of exercise that targets lower portion of the pectoral muscles. This exercise involves placing hands in a position that is lower than traditional push up, which places more emphasis on the lower chest muscles. Lower Chest Push ups are an effective way to build strength and muscle in the chest area. They can be performed by individuals of all fitness levels and can be modified to suit individual needs. Incorporating lower chest push ups into a regular exercise routine can help to improve overall upper body strength and enhance physical performance.

Push ups are a fantastic exercise that helps build upper body strength, and one variation that targets the lower chest is “Lower Chest Push Ups.” In this article, we will explore benefits of doing lower chest push ups, muscles worked during the exercise, and various push up variations that can take your fitness journey to new heights.

What is a Lower Chest Push Ups?

A lower chest push ups is a type of push up that places emphasis on the lower part of your chest muscles. It involves lowering your body towards ground and pushing it back up using your chest, shoulders, and arms. This exercise helps in toning and strengthening the lower chest, making it an excellent addition to any upper body workout routine.

How to Do a Lower Chest Push Ups?

 To perform lower chest push ups, follow these simple steps:

• Start in a plank position with your hands shoulder width apart and your body in a straight line from head to heels.
• Lower your body slowly towards ground, keeping your elbows close to your sides.
• Once your chest is close to the floor, push your body back up to starting position.
• Remember to keep your core engaged and maintain proper form throughout exercise.

Benefits of Lower Chest Push Ups

 Lower chest push ups offer several benefits:

• Targeted Muscle Engagement: Lower chest push ups specifically focus on lower pectoral muscles, helping to shape and define the lower part of the chest. By targeting this area, you can achieve a more balanced and aesthetically pleasing chest appearance.
• Overall Chest Development: While lower chest push ups emphasize the lower pecs, they also engage entire chest, including the upper and middle portions. This engagement leads to chest muscle development and improved strength.
• Enhanced Muscle Definition: Regularly performing lower chest push ups can lead to increased muscle definition in the chest region. Well-defined chest muscles not only improve appearance but also contribute to better upper body strength and functionality.
• Core Activation: Push ups, including lower chest variations, require significant core stability and activation to maintain a straight body alignment. As a result, these exercises effectively engage core muscles, promoting core strength and stability.
• Upper Body Strength: Lower chest push ups are a compound exercise, meaning they involve multiple muscle groups working together. This includes the chest, shoulders, triceps, and even back and core muscles. As a result, these exercises help build upper body strength and functional fitness.
• Improved Pushing Power: Focusing on the lower chest in push ups can enhance your ability to generate pushing power. This is beneficial for various daily activities, sports, and functional movements that involve pushing or pressing motions.
• Minimal Equipment Required: Lower chest push ups are bodyweight exercises requiring no specialized equipment. They can be performed virtually anywhere, making them a convenient and accessible exercise option for individuals of all fitness levels.
• Versatility: There are numerous lower chest push ups variations, such as decline, incline, wide, and diamond push ups, which offer different degrees of challenge. This versatility allows you to tailor your workouts and progress at your own pace.
• Increased Metabolism: Push up exercises, including lower chest variations, are known for their ability to elevate heart rate and boost metabolism. This can aid in calorie burning and weight management when combined with a balanced diet and overall active lifestyle.
• Improved Upper Body Functionality: Lower chest push ups not only promote muscle growth but also enhance joint stability and range of motion in the shoulders and upper body. This can lead to better overall upper body functionality and reduced risk of injury during daily activities.
• Convenience and Time Efficiency: Lower chest push ups can be incorporated into various workout routines and training programs without the need for extended gym sessions. They are a time efficient way to work multiple muscle groups simultaneously.

Remember to perform push ups with proper form and gradually progress through different variations to reap these benefits effectively and safely. As with any exercise program, it’s essential to listen to your body, start at your appropriate fitness level, and consult with a fitness professional or healthcare provider if you have any concerns or medical conditions.

10 Best Push Up Variations for Lower Chest Development

These are the 10 best push ups variations for lower chest development: 

Incline Push Ups

Incline push ups are perfect for beginners or those looking to ease into lower chest push ups.

How To Do Incline Push Ups?

These are methods to do Incline push ups:

• Find a sturdy elevated surface, such as a bench or a step.
• Place your hands shoulder width apart on the elevated surface.
• Keep your body in a straight line from head to heels.
• Lower your chest towards surface by bending your elbows.
• Push back up to starting position.

Training Tips

• Gradually increase incline height as you get stronger.
• It is essential to focus on upholding suitable form during the entirety of the exercise.

Wide Push Ups

Wide push ups focus on the outer chest muscles. 

How To Do Wide Push Ups?

These are methods to do Wide push ups:

• Assume a traditional push ups position with your hands placed wider than shoulder width apart.
• Lower your body by flexing your elbows.
• Push back up to starting position.

Training Tips

• Keep your core engaged to maintain stability during the exercise.
• Avoid flaring your elbows out excessively, as it may strain your shoulders.

Diamond Push Ups

Decline push ups target lower chest by placing more load on upper body.

How To Do Diamond Push Ups?

These are methods to do Diamond push ups:

• Get into a standard push up position.
• Position your hands in proximity, shaping a rhombus with your thumbs and index fingers.
• Lower your chest towards the diamond shape by bending your elbows.
• Push back up to starting position.

Training Tips

• Ensure your elbows remain near your body throughout the exercise.
• If a standard diamond push up is too challenging, start with your knees on the ground.

Clapping Push Ups

Clapping push ups are a fun and explosive variation. 

How To Do Clapping Push Ups?

These are methods to do Clapping push ups:

• Assume a standard push up position.
• Lower your chest towards the ground and push yourself up explosively.
• While in air, clap your hands together before landing back in the starting position.

Training Tips

• Master traditional push ups before attempting clapping push ups.
• Focus on generating enough power to lift your hands off ground.

Hindu Push Ups

Hindu push ups combine strength and flexibility. 

How To Do Hindu Push Ups?

These are methods to do Hindu push ups:

• Start in a downward dog position with your hips raised and your body forming an inverted V shape.
• Lower your chest towards the ground while arching your back and lifting your head and shoulders.
• Push your upper body back up while transitioning into a downward dog position.

Training Tips

• Perform this exercise slowly and with control to reap full benefits.
• It might take time to get used to the movement, so practice with caution.

Tuck Planche Push Ups

Tuck planche push ups are an advanced variation that requires considerable upper body and core strength.

How To Do Tuck Planche Push Ups?

These are methods to do tuck planche push ups:

• Begin in a standard push up position.
• Shift your weight forward, lift your feet off the ground, and tuck your knees towards your chest.
• Lower your body down by bending your elbows while maintaining the tucked position.
• Push back up to starting position.

Training Tips

• Develop adequate core and shoulder strength before attempting this challenging exercise.
• Start with tucked knee raises on parallel bars to progress to the push up variation.

Decline Push Ups

Decline push ups target the lower chest by placing more load on upper body.

How To Do Decline Push Ups?

These are methods to do decline push ups:

• Place your feet on an elevated surface (e.g., a bench or a step) while assuming a standard push up position.
• Lower your chest towards the ground by flexing your elbows.
• Push back up to starting position.

Training Tips

• Ensure that the elevated surface is stable and secure to prevent accidents.
• Control your descent to prevent any strain on your shoulders.

One Arm Push Ups

One arm push ups are a highly challenging exercise that significantly works the lower chest and core.

How To Do One Arm Push Ups?

These are methods to do one arm push ups:

• Begin in a standard push up position with your feet wider than shoulder width apart.
• Shift your weight to one side and lift other hand off the ground.
• Lower your body down on one arm while maintaining balance and stability.
• Push back up to starting position.

Training Tips

• Practice with a hand on an elevated surface to gradually progress to full one arm push ups.
• Engage your core to stabilize your body throughout movement.

Weighted Push Ups

Weighted push ups add resistance and further stimulate the lower chest muscles.

How To Do Weighted Push Ups?

These are methods to do weighted push ups:

• Securely place a weighted vest or place weights on your upper back.
• Assume a standard push up position.
• Lower your chest towards the ground by bending your elbows while carrying the additional weight.
• Push back up to starting position.

Training Tips

• Begin with moderate weights and progressively raise the intensity to prevent excessive strain.
• Keep a steady body position throughout the workout.

Band Resisted Push Ups

Band resisted push ups intensify the lower chest engagement with variable resistance.

How To Do Band Resisted Push Ups?

These are methods to do band resisted push ups:

• Loop resistance bands around your back and hold them with your hands in a push up position.
• Lower your chest towards the ground by bending your elbows, overcoming resistance of the bands.
• Push back up to starting position.

Training Tips

• Choose appropriate resistance level of the bands based on your strength level.
• Keep tension on the bands throughout movement for optimal results.

Conclusion

Lower chest push ups exercise is an effective way to target and strengthen lower portion of pectoral muscles. This exercise involves placing hands lower than the traditional push up position, which places more emphasis on the lower chest muscles. By incorporating this exercise into a regular workout routine, individuals can improve their overall chest strength and definition. It is important to note that proper form and technique should be maintained to avoid injury and maximize results. Lower chest push up are a valuable addition to any chest workout routine for those looking to enhance their chest muscles.

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