The lower chest is one of the most difficult areas to bring up, either because declines always come last in your workout or it’s simply a stubborn area. Here are seven great strategies to bring it up. Try a 6 to 8-week program for extreme growth.
1. Start your workout with a big move on the decline bench, not the flat bench.
2. Include another decline movement later in your workout – just make it dissimilar to the first, especially in terms of rep target and angle.
3. Don’t forget single-joint lower chest movements like cable crossovers and decline bench cable flyes.
4. Do a major intensity booster like rest-pause, negatives or forced reps with a decline exercise.
5. Focus your final, high-rep exercise on getting a supreme pump, but do it with a lower pec move.
6. Insert a rest day before your next chest workout.
7. Train chest twice over the course of your training split, alternating distinctly different chest workouts.