Understanding the anatomy of the lower chest muscles is essential before diving into specific workouts. The lower chest muscles, such as the pectoralis major and minor, require distinct exercises to effectively target and develop them.
Best 6 Lower Chest Cable Workout
Below is a compilation of top cable exercises for the lower chest that effectively target various angles, contributing to chest strengthening and the development of a well-defined chest.
Cable Crossover
This exercise is a timeless classic, and it becomes quite simple once you’ve mastered the fundamentals. The key is to select an appropriate weight that permits a complete range of motion. If the weight is too heavy, your range of motion may be limited as you attempt to compensate.
Decline Bench Cable Flyes
To perform this exercise, you’ll require a decline bench, which is typically available in most gyms, so finding one should not be a problem. However, if you don’t have access to a decline bench, it’s possible to use a standard bench with the front part raised. Just ensure that the bench is stable and secure for your safety.
Cable Low to High Flyes
Opt for a lighter weight compared to what you would use for the cable crossover exercise as this exercise is more challenging to execute. Keep a slight bend in your elbows throughout the entire motion.
Incline Bench Cable Flyes
This exercise is structured in a way similar to decline bench cable flyes, but instead of a decline bench, you’ll require an incline bench. This exercise effectively engages the upper, middle, and lower pectoral muscles, providing an exceptional stretch to your chest.
Cable Flyes
This exercise closely resembles the cable crossover, with the main difference being that the handles can be positioned lower. Instead of crossing your hands over after each repetition, you simply bring them together, similar to the motion in incline bench cable flyes.
Decline Cable Press
The Decline Cable Press closely resembles a chest press using a resistance machine, offering an enjoyable and adjustable exercise. You can target the upper, middle, or lower chest by adjusting the handle position. When doing the decline cable press, position the handles slightly higher than your shoulder level.
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