Home Fitness 10 Best Lower Chest Push Ups for Beginners

10 Best Lower Chest Push Ups for Beginners

by Shah Nawaz
Lower Chest Push Ups

Introduction

If you want a strong and defined lower chest, push-ups alone won’t cut it. While push ups provide excellent workout for your chest, shoulders, triceps, core, and core stabilizer muscles; they primarily focus on targeting upper and middle chest muscles. In order to effectively target lower chest muscles you must engage in various variations of push-ups that alter body angle or movement; we present here the 10 best lower chest push up variations for beginners that you can perform either at home or gym that will challenge muscles, strengthen strength or endurance and sculpt it!

What is a Lower Chest Push Ups?

Lower Chest Push ups target the lower part of your pectoralis major muscle, which is the main chest muscle. Lower chest push-ups aim at moving arms across your body and downward, and stabilizing shoulder joints by strengthening lower chest muscles. Activate lower chest more; you need to do push ups that create a decline angle for your upper body, meaning that your feet are higher than your hands. You can also do push-ups that involve moving your hands closer to your waist or hips or in different directions as you lower and raise your body.

How to Do a Lower Chest Push Up?

To do a lower chest push up, follow these steps:

  • Start in a plank position with hands slightly wider than shoulder-width apart and feet together or slightly apart, and your body forming an indented line from head to heels.
  • Move your hands down towards your hips so they are aligned with the lower chest. Your elbows should point outward at a 45-degree angle.
  • Engage your core and glutes, and keep your back straight. Inhale as you bend your elbows and lower your chest towards floor at an angle. Your elbows should stay close your body, and your chest should touch floor below your nipple line.
  • As you lift yourself back up to the starting position, exhale. Throughout movement, maintain a straight body posture.
  • For the appropriate number of reps or duration, repeat.

Benefits of Lower Chest Push Ups

Lower chest push ups have many benefits for your fitness and health, such as:

  • They target lower part of your pectoral muscles, which can improve your chest shape and definition.
  • They strengthen and tone your triceps, shoulders and core muscles, enhancing your upper body performance and posture.
  • Your chest muscles and explosiveness will improve, giving you the edge when engaging in sports or activities that require pushing movements.
  • Improve cardiovascular endurance and burn calories for weight loss while staying fit and staying in shape.
  • They are easy to do and require no equipment, which makes them convenient and accessible for anyone.

10 Best Lower Chest Push Ups Variations for Beginners

Here are 10 lower chest push-up variations you should try as a beginner. Start out easy, and gradually progress as your strength increases. We will explain how each variation works and its benefits for your lower chest.

T-push ups

T-push ups

T-push ups are a variation of lower chest push-ups that work your obliques and improve your balance. To do them, follow same steps as a regular lower chest push up, but when you reach top position, lift one arm and rotate your torso to form a T shape with your body. Hold for a second, then return center and repeat on other side.

How To Do T-push ups

  • Elevate your feet on a stable surface and place your hands slightly wider than shoulder-width apart on floor.
  • Keep your body straight from head to toe and engage your core.
  • Lower your chest floor by bending your elbows, keeping them close your sides.
  • Push yourself back up starting position.
  • Lift one arm and rotate your torso to form a T shape with your body. Hold for a second.
  • Return center and repeat on other side.

Pike push ups

Pike push ups

Pike push ups are a variation of lower chest push-ups that also target the upper chest, shoulders, and triceps. To do them, follow same steps as a regular lower chest push up, but instead of keeping your body in a straight line, raise your hips high in air and bend your knees slightly. This will create an inverted V shape with your body. Then, lower your head floor by bending your elbows, keeping them in line with your shoulders. Push yourself back up starting position.

How To Do Pike push ups

  • Elevate your feet on a stable surface and place your hands slightly wider than shoulder-width apart on floor.
  • Raise your hips high in air and bend your knees slightly. This will create an inverted V shape with your body.
  • Lower your head floor by bending your elbows, keeping them in line with your shoulders.
  • Push yourself back up starting position.

Wide Push Ups

Wide Push Ups

Wide push ups are a variation of lower chest push-ups that emphasize outer part of pectoral muscles. To do them, follow the steps as a regular lower chest push up, but place your hands wider than shoulder-width apart on the floor. This will increase range of motion and make exercise harder.

How To Do Wide Push Ups

  • Elevate your feet on a stable surface and place your hands wider than shoulder-width apart on floor.
  • Keep your body straight from head to toe and engage your core.
  • Lower your chest to
  • Floor by bending your elbows, keeping them close your sides.
  • Pause for a second, then push yourself back up starting position.

Clapping Push Up

Clapping Push Up

Clapping push up is a variation of lower chest push up that adds explosiveness and power your movement. To do it, follow the steps as a regular lower chest push up, but when you reach top position, push yourself up with enough force to lift your hands off the floor and clap them together. Then, land back on floor with your hands slightly wider than shoulder-width apart and repeat.

How To Do Clapping Push Up

  • Elevate your feet on a stable surface and place your hands slightly wider than shoulder-width apart on floor.
  • Keep your body straight from head to toe and engage your core.
  • Lower your chest floor by bending your elbows, keeping them close your sides.
  • Push yourself up with enough force lift your hands off floor and clap them together.
  • Land back on floor with your hands slightly wider than shoulder-width apart and repeat.

Staggered Push Ups

Staggered push ups are a variation of lower chest push-ups that work each side of your chest differently. To do them, follow the steps as a regular lower chest push up, but place one hand slightly forward and the other slightly backward on the floor. This will create an asymmetrical position that will challenge your stability and coordination.

How To Do Staggered Push Ups

  • Elevate your feet on a stable surface and place one hand slightly forward and other hand slightly backward on floor.
  • Keep your body straight from head to toe and engage your core.
  • Lower your chest floor by bending your elbows, keeping them close to your sides.
  • Push yourself back up starting position.
  • Switch position of your hands and repeat.

Hindu Push Ups

Hindu Push Ups

Hindu push ups are a variation of lower chest push-ups that also stretch your spine and hamstrings. To do them, follow same steps as a pike push up, but when you lower your head floor, swoop your body forward until you are in an upward dog position. Then, reverse movement and return starting position.

How To Do Hindu Push Ups

  • Elevate your feet on a stable surface and place your hands slightly wider than shoulder-width apart on floor.
  • Raise your hips high in air and bend your knees slightly. This will create an inverted V shape with your body.
  • Lower your head floor by bending your elbows, keeping them in line with your shoulders.
  • Swoop your body forward until you are in an upward dog position.
  • Reverse movement and return starting position.

Plyometric Push Ups

Plyometric Push Ups

Plyometric push ups are a type of explosive push up that involve jumping off floor with your hands and feet. They are great for increasing your chest power, speed, and overall athleticism.

How To Do Plyometric Push Ups

  • Start in a plank position with hands slightly wider than shoulder-width apart, feet together or slightly apart, and your body in a straight line from head to heels.
  • Move your hands down toward your hips until they are in line with your lower chest. Make sure your elbows point outward at a 45-degree angle.
  • Engage your core and glutes, and keep your back straight. Inhale as you bend your elbows and lower your chest towards floor at an angle. Your elbows should stay close your body, and your chest should touch floor below your nipple line.
  • Exhale as you explosively push yourself off floor with enough force lift both your hands and feet off ground. Try to clap your hands in mid-air if you can.
  • Land softly on floor with your hands and feet in same position as before. Throughout movement, maintain a straight posture.
  • For a suitable number of reps or duration, repeat.

Spiderman Push Ups

Spiderman Push Ups

Spiderman push ups are a fun and challenging variation of push ups that work on your lower chest, core, obliques, and hip flexors. Your balance and coordination will also get better.

How To Do Spiderman Push Ups

  • Start in a plank position with your feet together and your hands slightly wider than shoulder width apart.
  • As you lower your body towards floor, bend one knee and bring it towards same elbow, while keeping other leg straight.
  • As you push yourself back up, return your leg starting position.
  • Repeat on other side and alternate legs with each rep.

Dive Bomber Push Ups

Dive Bomber Push Ups

Dive bomber push ups are a dynamic variation of push ups that work on your lower chest, shoulders, triceps, back, and core. They also increase your flexibility and mobility.

How To Do Dive Bomber Push Ups

  • Start in a downward dog position with your hands and feet on floor and your hips raised high.
  • Bend your elbows and lower your chest towards floor as you move forward in an arc motion.
  • As you reach floor, straighten your arms and lift your chest into an upward dog position with your hips close floor.
  • Reverse movement and return starting position.

Superman Push Ups

Superman Push Ups

Superman push ups are an advanced variation of push ups that work on your lower chest, upper back, glutes, hamstrings, and core. They also develop your explosive power and speed.

How To Do Superman Push Ups

  • With your feet together and your hands slightly wider than shoulder width apart, begin in the plank posture.
  • Lower your body towards floor until your chest is almost touching it.
  • Strive to lift both your hands and feet off of the floor simultaneously with enough force.
  • Extend your arms and legs forward as if you are flying like Superman.
  • Land back on floor in starting position.

Conclusion

Lower chest push ups are a great way build a strong and defined lower chest. They also work other muscles in your upper body and core, making them a versatile exercise. You can try different variations of lower chest push-ups to challenge yourself and add variety to your workout. Remember warm up before doing any exercise and use proper form avoid injury. Have fun and enjoy benefits of lower chest push-ups!

FAQ

What are benefits of doing lower chest push-ups?

Lower chest push-ups can help to:
1.Build muscle in lower chest
2.Improve posture
3.Strengthen arms and shoulders
4.Improve cardiovascular health
5.Reduce risk of injuries

How many lower chest push-ups should I complete as a beginner?

As a beginner, start off by performing 3 sets of 10-12 repetitions of each lower chest push-up variation for three sets. As your strength improves, gradually increase repetitions and sets.

Why are lower chest push-ups important?

Lower chest push-ups are important for building muscle and strength in lower chest. Lower chest is often neglected in regular push-ups, which can lead an imbalance in muscle development. Lower chest push-ups can help correct this imbalance and create a more well-rounded chest.

How can I do lower chest push-ups safely?

To do lower chest push-ups safely, it is important to follow these tips:
1. Warm up before starting your workout.
2. Keep your body in a straight line from your head your heels.
3. Engage your core muscles throughout movement.
4. Lower your chest all way the ground, but don't let your chest touch ground.
5. Push back up starting position using your chest muscles.

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