If there is one exercise I absolutely love for the lower chest, this is it.
Do not leave the gym without trying it.
- 1Stand in front of the assisted pull-up machine and place your hands on the pad at shoulder width
- 2Lean over slightly and press straight down
- 3Contract the chest, hold peak flexion and go back up slowly
- 4Repeat the motion pattern
I like doing a mirror rep drop set on this one to fully fatigue the muscle groups and get them feeling it.
Press a heavy weight for 10 reps and then drop the weight by about 30%. Then press out another 10 reps to complete the exercise.
Do try and go heavy on this move as the exercise lends for it while maintaining the mind-muscle connection.