- What's up guys it's Chris Heria,
welcome to another video with official THENX.
Today I'm going to be showing you guys
my five best exercises for lower chest,
let's get started.
(hip hop music)
All right, now there's a lot of exercises out there
that are going to work your chest.
But there are a lot fewer that are going to
emphasize building in lower chest area.
And that's why today I'm going to show you the five
lower chest exercises that work best for me.
The way that you engage your lower chest
is by pushing in a downward flexion versus any other angle.
Pushing from a forward angle is always going to work
more of your middle pictorials.
And pushing from a higher upper angle
is always going to work the upper area of your chest.
And another thing about the exercises
I've selected for you today is that you don't need
weights to be able to do them.
These are bodyweight movements
that take little to no equipment,
and I'll be showing you alternative ways
that you can be doing them in your house.
When I first started working out, I didn't use weights,
I used these exercises to work out my lower chest,
and these are the same exercises that I still use
to this day.
So with that said let's get right into the first exercise,
that's going to be straight bar dips for 20 reps.
It's super important that when you're doing
a straight bar dip, you're already comfortable from the top,
squeezing with a tight grip.
Making sure your chest is on top,
and well over the center of the bar.
That's going to sure that you're going to be able to stay
on the bar of performing this exercise,
and it's also going to make sure
that you're putting the most emphasis on your lower chest.
Also when doing straight bar dips,
you want to make sure that you're doing
a full range of motion, chest all the way down to the bar,
and back up.
Now if you don't have access to a straight bar dip,
you can always do this exercise on the side
of your kitchen counter or table.
That's how I used to do it back in the day in my house.
All right, there we have straight bar dips.
The first one on our list because to me,
it's probably one of the most effective
for your lower chest, and it's more of the fundamentals
to calisthenics.
This is the exact motion that you want to be doing
to emphasize most on your lower chest.
Pushing in a downward flexion
and squeezing your lower chest at the top of the repetition.
Next we're gonna go on to the second exercise,
that's going to be pseudo push ups for 15 reps,
we're going to take it to the floor.
When doing a pseudo push up, your form
is very much like a push up, you have to remain
a straight line from your heel to your hips,
all the way through your shoulders.
And remember to keep your core engaged so that your hips
are not too low or they're not too high.
The next most important thing is to make sure
that you're pushing from your waistline.
Your hands should be slightly turned out
and it should be as close to your waist line as possible.
This is a pretty tough position, so if you are struggling
with this move, you can bring your hands, a bit higher,
or you can even try doing them on your knees.
All right, there we have pseudo push ups.
One of the best exercises
that you can literally do anywhere.
And mastering this exercise is not only going to develop
your lower chest, but give you superhuman strength,
taking your skills and training to a next level,
eventually being able to do harder movements
like the planche push ups.
Now moving on to the third exercise for our lower chest,
we have Korean dips, we're going to go for 10 reps.
When starting off Korean dips, it will be helpful
to already start by sitting on top of the bar
and lowering yourself into that position.
Have a nice concave shape with your body
when going down into the Korean dip,
that's going to ensure that you're going to stay
in this condition when you get to the bottom.
As you get to the bottom, you're going to feel your chest
really spreading, you want to keep leaning back
the whole entire time that you go down and up
on this exercise.
(hip hop music)
Alright, so there we have Korean dips.
One of the best exercises that give you a good stretch
in your chest and engage your lower pectorals.
This is definitely an exercise
that you should be incorporating into your workout regimen,
especially if you don't often work in that particular angle.
Remember you're only as strong as your weakest link,
so you want to make sure
that you're not lacking from any position.
And if you're having trouble with this exercise
or you'd like another variation to be able to do it at home,
You can always go for bench dips,
it's the same exact movement,
pushing from the same position.
Although you will be missing the bottom element
that comes from hanging on the dip bar,
but eventually doing enough bench dips
will build your strength for Korean dips.
Now, let's move on to the fourth exercise,
this one's going to be a little bit different.
We're going to be going into a back lever hold
for 15 seconds, let's get it.
Now when doing a back lever, you want to make sure
that your entire body is in a straight line
from your chin, all the way down to the tip of your toes.
And the same thing with your arms as well.
You want to make sure that your arms
are completely straight from your grip to your shoulders.
And for those of you that are trying this exercise
and finding it very difficult,
I would recommend trying to hold a tucked back lever
at the beginning.
Alright, so there we have the back lever
and probably an exercise that you wouldn't have guessed.
It's a great exercise that builds your core,
your lower back, your shoulders,
and your posterior muscle chamber.
What it's also doing is stretching your chest wide open,
holding the entire weight of your body,
squeezing your chest from a full range of motion.
Even when we're doing flies with the dumbbells,
we never bring our range of motion that wide.
And most times when we're doing flies,
we're not using the same amount of weight as of our body.
This is also an isometrics hold,
so you're going to be working the time under tension
versus the repetitions, which is going to build
a different type of strength.
And tear different muscle fibers
giving you better muscle development.
Now this is going to be the only exercise
where you're probably going to need a pull up bar
to do the back lever, unless you have a pair of rings.
Of course if you need a pair of rings
so that you can do these types of exercises from your house,
you can always pick some up at THENX.com/shop.
And to learn how to master your back lever,
we have a step by step guide that you could find THENX.com,
all you need to do is sign up right now and become a member.
And you're going to get full access
to all our technique guides, programs, and daily workouts.
And now it's time for the fifth and last exercise
for your lower chest, that's going to be dips.
One of the fundamentals to calisthenics,
we're going to be going for 20.
And when it comes to the dips,
a great exercise to build your chest, your shoulders,
and your arms, but it's another movement
that's going to develop a strong lower chest.
So make sure you're going all the way up,
and all the way down on your repetitions.
And an alternative to doing this at home
would literally be putting two chairs together.
That's how I used to do it.
(hip hop music)
All right, there we have the last exercise, 20 dips,
another fundamental to calisthenics.
And one of the main exercises
for growing your chest, period,
and it doesn't stop there, the better you get at this,
eventually you add more weight and more repetitions,
either by applying a weight vest or with a weight belt.
Increasing your overload and taking your training
to the next level and building
even more strength and muscle.
Now all the exercises I've shown you today
build strength and develop muscle
in other parts of your chest and parts of your body,
but they all have great features and benefits
to building a solid lower chest.
And if you do all five of these exercises together,
that's a great lower chest workout.
So if you've completed this with me, then congratulations.
We just did round one.
Now you want to be able to do this at least three more times
to complete a full workout session.
If you can't yet do that, don't worry, keep trying,
and the more you'll do it,
you'll increase your strength and endurance
and be able to add more rounds.
And that's going to be it for today, guys.
If you enjoyed the video, definitely smash that like button.
Share this video with the friend
that's trying to build the lower chest,
and leave the comment down below,
let me know what you're working on
and what I should make my next video about.
And of course subscribe if you haven't already,
we post every single Sunday 8pm USA Eastern time.
And if you comment within the first 30 minutes of any upload
you always have a chance to win some free THENX gear.
And remember, to get this workout on your phone
and or more workouts just like this, go to THENX.com,
become a member and get full access
to all our workout programs, technique guides,
and daily workouts so gonna have you
in the best shape of your life.
Download the THENX app in the App Store
to take our workouts with you everywhere,
and join the millions of other THENX athletes
around the world, changing their lives right now
with our workout programs.
And for more of my content during the week,
make sure you subscribed to my vlog channel.
That's youtube.com/chrisheria,
I post every single Thursday at 2pm USA Eastern time.
And make sure to follow me on IG.
Almost every single post I always do some type of giveaway.
If you want a chance to be a part of that,
make sure you're following.
For those of you out there that are
still getting Christmas gifts, go over to THENX.com/shop
right now while our holiday sale is still going live.
You still have a couple days left and take advantage of it
and give the gift of gains this year.
And lastly guys, if you enjoy the music on the channel,
these are all the tracks from my brand new album
that just released called Workout Music.
Workout Music is available to stream on all platforms
from Tidal, Spotify, Apple Music, SoundCloud,
even Tik Tok, so play the album the next time
you're training for some extra motivation.
And with that said, thank you guys so much for watching.
I'll see you next Sunday, 8pm USA Eastern time.
Mad love, peace out.
(hip hop music)
(chain clanking)