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Lower Chest
Gym
How To Perform Decline Dumbbell Fly
- Lie on a decline bench, dumbbells in each hand.
- Palms face each other, arms extended above the chest.
- Slight bend in elbows, lower arms in a wide arc until you feel chest stretch.
- Squeeze chest, bring dumbbells back up in the same arc.
How To Perform Low-to-High Cable Fly
- Set cables at the lowest setting.
- Stand with your center, grab the handles with your palms facing up.
- With a slight bend in elbows, pull arms upward & inward until hands meet at upper chest.
- Slowly return to the start.
- Focus: Upper chest & inner chest (secondary lower pec stretch when arms extend down).
How To Perform Decline Bench Press (Barbell or Dumbbell)
- Lie on a decline bench, grip bar/dumbbells just wider than shoulder width.
- Lower weight down to the lower chest (nipple/underline).
- Press back up explosively, don’t lock elbows.
- Focus: Lower pec mass builder
How To Perform High-to-Low Cable Fly
- Set cables at highest setting.
- Grab handles, step forward.
- With slight elbow bend, bring hands downward & inward in an arc, ending near hips.
- Slowly return up.
- Focus: Lower chest isolation
Callisthenics
How To Perform Standing One-Bent Arm Chest Stretch
- Stand beside a wall/door frame.
- Place your bent arm (90°) against the surface at shoulder height.
- Rotate your torso gently away until you feel a stretch in your chest.
- Hold 20–30s.
- Focus: Chest mobility & stretch
How To Perform Reverse Chest Stretch
- Clasp your hands behind your back.
- Straighten arms and push them slightly upward while opening the chest.
- Hold 20–30s, breathe.
- Focus: Chest opening after pressing exercises
How To Perform Decline Push-Up
- Place feet on chair/bench, hands on floor, shoulder-width.
- Keep your body straight, and lower your chest toward the ground.
- Push back up while squeezing your chest.
- Focus: Lower pec activation at home
How To Perform Chest Dips on Chairs
- Place 2 sturdy chairs parallel (like parallel bars).
- Grip edges, arms straight, torso slightly forward.
- Bend elbows to ~90° while lowering body.
- Push up, squeezing chest at the top.
- Focus: Lower pec & outer pec stretch
How To Perform Wide Arm Push-Ups
- Get into a high plank (push-up position).
- Place your hands wider than shoulder-width apart on the floor.
- Keep your body in a straight line from head to heels, core tight.
- Bend your elbows and slowly lower your chest toward the floor.
- Elbows should point out at about a 45° angle (not flared too wide).
- Go down until your chest is just above the ground.
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