{"id":50567,"date":"2023-04-11T12:27:04","date_gmt":"2023-04-11T12:27:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50567"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-workout-lower-pecs","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/","title":{"rendered":"Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#How_To_Workout_Lower_Pecs_At_Home\" >How To Workout Lower Pecs At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Incline_Push-Ups\" >Incline Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Pseudo_Push-Up\" >Pseudo Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Dips\" >Dips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#How_To_Workout_Lower_Pecs_With_Dumbbells\" >How To Workout Lower Pecs With Dumbbells?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Decline_Dumbbell_Press\" >Decline Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Standard_Chest_Press\" >Standard Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Incline_Chest_Fly\" >Incline Chest Fly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#How_To_Workout_Inner_And_Lower_Pecs\" >How To Workout Inner And Lower Pecs?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Close_Grip_Push-Up\" >Close Grip Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Close_Grip_Bench_Press\" >Close Grip Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Cable_Fly\" >Cable Fly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#What_Workout_Works_On_Lower_Pecs\" >What Workout Works On Lower Pecs?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Cable_Crossover\" >Cable Crossover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Parallel_Bar_Dip\" >Parallel Bar Dip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Seated_Machine_Fly\" >Seated Machine Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#Dumbbell_Pull-Over\" >Dumbbell Pull-Over<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you competing in a bodybuilding contest or just simply desire to get a body like Arnold Schwarzenegger? Whatever the case, having a well-defined chest maintains balance and keeps you fit. Besides looking good, building chest muscles helps boost metabolism and prevents diabetes\u00a0(<a href=\"https:\/\/www.webmd.com\/fitness-exercise\/guide\/how-to-boost-your-metabolism\">1<\/a>). <\/span><span style=\"font-weight: 400;\">So the next time you pick those dumbbells, know you are only a few steps away from a smart physique. <\/span><span style=\"font-weight: 400;\">After learning about the perks of having a strong chest, some people might wonder how to work out their lower pecs. Fortunately, you have landed at the right place. This article enlists the best workout for lower pecs at home to help you get smart and strong without paying hefty gym charges.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Workout_Lower_Pecs_At_Home\"><\/span><strong>How To Workout Lower Pecs At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to join a gym to build a great chest. Bodyweight <a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan-for-beginners\/\">exercises<\/a> at home beget the same benefits. By substituting weights with bottles and cans, your body exerts the same intensity as gym workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before working out, it is important to understand your body\u2019s anatomy to help you focus on the right muscle groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chest comprises pectoral muscles or pecs, formed by two muscle groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pectoralis Major<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pectoralis Minor<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are responsible for flexing arms, rotating the chest, and helping you lift things.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pectoralis Major makes up most of the lower chest <a href=\"https:\/\/betterme.world\/articles\/workout-plan-for-skinny-guys\/\">area<\/a>. Targeting this muscle group helps improve the overall appearance of the chest or gives that big sturdy look. However, many people exercise focusing on the entire chest area, often neglecting the lower chest muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By doing variations in <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\">your workouts<\/a> and changing the position of your arms, you can put pressure on your lower pecs and engage them in the process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that you can build those appealing lower pecs by using a flat surface, a chair, and a table in no time. Here are some top exercises for lower pecs without weights or gym equipment at home.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-workout-shoulders\/\"><i>How To Workout Shoulders: A Beginner\u2019s Guide<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\"><img decoding=\"async\" class=\"aligncenter wp-image-47281 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1024x576.png\" alt=\"how to workout lower pecs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incline_Push-Ups\"><\/span><strong>Incline Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups are one of the most effective and easy methods of <a href=\"https:\/\/betterme.world\/articles\/push-day-dumbbell-workout\/\">exercising<\/a> your lower chest muscles if you have just started.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to research, incline push-ups reduce the angle between your upper arms and torso. Hence, exerting more pressure on your lower chest<\/span>\u00a0<span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.researchgate.net\/publication\/271794661_The_Biomechanics_of_the_Push-up\">2<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They mimic the decline bench press and produce the same results. The steeper the incline, the less you need to exert body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform incline push-ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a table, a chair, or any elevated surface, such as a bench. Incline your body by 90 degrees and place your hands on the surface shoulder-width apart. Ensure your feet are placed together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest down to the surface and inhale during the process.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep lowering yourself until your elbows are bent at 90 degrees and form a straight line. Engage your core and tighten your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body back up in the same motion you lowered to form a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for about 10 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\"><img decoding=\"async\" class=\"aligncenter wp-image-47279 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1024x577.png\" alt=\"how to workout lower pecs\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207724.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pseudo_Push-Up\"><\/span><strong>Pseudo Push-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Next is the pseudo push-up, which engages your lower chest, arms, and shoulders. For that, you need a flat surface.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat with your legs and feet extended and your hands near your waist. Keep your elbows pressed to your ribs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Propel your body upward to form a straight line with your hands placed close to your waist and your fingers facing outwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body to the ground and inhale during the process. Your elbows must form a straight line. Eventually, you will feel the weight distributed to your shoulders and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Propel your body upward to form a straight line and repeat the exercise 8 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dips\"><\/span><strong>Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dips are a challenging and engaging <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-women\/\">workout<\/a> for stimulating chest muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a chair or bench and sit near it, gripping the corners with hands and elbows vertical and extending about 90 degrees, fingers facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly lower your body while extending your feet forward, feeling pressure on your arms and shoulders, keeping your core and body tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and raise your body upward, returning to the starting position, with hands always gripping the chair and arms locked out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for about 7 reps, optionally slightly bending knees to reduce the load on the upper body.<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\"><img decoding=\"async\" class=\"aligncenter wp-image-47276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1024x576.png\" alt=\"how to workout lower pecs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207727.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Workout_Lower_Pecs_With_Dumbbells\"><\/span><strong>How To Workout Lower Pecs With Dumbbells?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dumbbells are a great tool for working out your <a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\">chest muscles<\/a>. With a few variations, they engage every muscle group in your chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When using dumbbells, consider the Rep Range. If you opt for higher reps, it helps to shed chest fat, initiate muscle hypertrophy, and build muscles. And if you opt for lower reps, you will be gaining strength <\/span><span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/how-many-exercises-per-muscle-group\">3<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you willing to learn how to work out your lower pecs with dumbbells? Practice the following lower pecs dumbbell workout to get great results within days.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Decline_Dumbbell_Press\"><\/span><strong>Decline Dumbbell Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Follow these steps when practicing the decline dumbbell press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a dumbbell and set it at a 45-degree angle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on decline press and secure feet for stability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and place them by the thighs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells at the side of your chest with elbows forming a straight line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and raise dumbbells upward to form a straight line, with arms extended vertically and dumbbells elongated near each other<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and lower your dumbbells down by the side of your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for about 12 reps<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Standard_Chest_Press\"><\/span><strong>Standard Chest Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are just <a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-at-home\/\">starting out<\/a>, you can do the standard chest press. It is one of the most effective yet easy chest workouts for lower pecs. This is also considered an excellent routine for women to give their breasts a perkier look <\/span><span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/breast-firming-exercises#dumbbell-chest-press\">4<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a bench press with feet secured firmly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in each hand near the chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly raise dumbbells upward until arms are fully extended and dumbbells are elongated in the air near each other<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and lower dumbbells back slowly to starting <a href=\"https:\/\/betterme.world\/articles\/sexy-front-tie-support-top-for-dance-workouts\/\">position<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for about 12 reps<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Incline_Chest_Fly\"><\/span><strong>Incline Chest Fly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The next exercise mimics the incline chest press.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise chest press and lie on it with feet secured firmly in the holder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand near the chest with palms facing each other<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise dumbbells to form an arc when brought near each other<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep arms flexible and do not lock elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring dumbbells down with arms forming a wide arc flexibly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for about 10 reps<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/5-day-workout-split-for-women\/\"><i>What Are The Benefits Of A 5-Day Workout Split For Women?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\"><img decoding=\"async\" class=\"aligncenter wp-image-47273 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721-1024x576.png\" alt=\"how to workout lower pecs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207721.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Workout_Inner_And_Lower_Pecs\"><\/span><strong>How To Workout Inner And Lower Pecs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may have spent hours at the gym doing push-ups and presses repeatedly, yet you don\u2019t seem to get that well-defined look most bodybuilders have. The reason is that the chest comprises many muscles that require specific exercises and variations to target.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you incorporated <a href=\"https:\/\/betterme.world\/articles\/trendy-one-shoulder-tops\/\">workouts<\/a> targeting all major chest muscles to achieve the desired outcomes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are certain things you must consider when working out your inner pecs.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grip Positioning<\/b><span style=\"font-weight: 400;\">: Maintaining a certain grip position can significantly impact which muscles you are training. If you keep your arms wider than your shoulders, you will train the overall chest muscles. If you maintain a close grip, you will primarily exercise the inner pecs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell vs. Dumbbell:<\/b><span style=\"font-weight: 400;\"> Both barbells and dumbbells are essential to building the chest. Dumbbells allow more flexibility and transfer weight to other muscles, whereas a barbell exerts more weight and load on your chest. Barbells are generally a better option to target the inner pecs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Following are some of the most beneficial exercises for building your inner pecs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Close_Grip_Push-Up\"><\/span><strong>Close Grip Push-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are the most beneficial <a href=\"https:\/\/betterme.world\/articles\/extra-support-micro-shorts-for-your-dance-workouts\/\">starting point<\/a> of any chest workout<\/span> <span style=\"font-weight: 400;\">(<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/323640\">5<\/a>)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat surface and assume a push-up position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring hands together only 2 inches apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lower body using hands, keeping core engaged and body in a straight line<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and raise your body back to the push-up position, feeling pressure on your chest and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for about 12 reps<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\"><img decoding=\"async\" class=\"aligncenter wp-image-47249 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-1024x576.png\" alt=\"how to workout lower pecs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207687.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Close_Grip_Bench_Press\"><\/span><strong>Close Grip Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Maintaining a narrow grip exerts great pressure on your inner chest.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on the bench press and hold a barbell with your hands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell with a close grip, hands placed close together<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the barbell above the head with palms facing upward, and arms extended<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lower the barbell until it reaches just above the chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and return to starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for about 10 reps<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Cable_Fly\"><\/span><strong>Cable Fly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are tired of the same old presses and lifts, try cable fly to focus on your inner muscles. A cable fly constantly engages your muscles and keeps them engaged during the workout.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand at the center of the cable fly machine and hold each cable end with your hands, ensuring that your hands are placed lower than shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward so that your arms and shoulders are pulled back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and start pulling the cables together, focusing on squeezing your chest muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment when your hands are brought close together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and slowly return your arms and hands to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for about 8 reps.<\/span><\/li>\n<\/ol>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Workout_Works_On_Lower_Pecs\"><\/span><strong>What Workout Works On Lower Pecs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lower pecs are the most underrated muscle groups, but training them is essential to building a good physique. People searching for how to work out lower pecs must start with the following exercises.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cable_Crossover\"><\/span><strong>Cable Crossover<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Cable Crossover exercise is highly effective for targeting the lower pecs. Here are the steps to follow when doing this workout:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the pulley machine to ensure the pulleys are positioned above your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in the middle of the pulley machine and grasp the cables in each hand with your palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create tension in the cables and activate your muscles by stepping forward slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and extend your arms to the sides while slightly bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring your hands and arms together before your body, feeling the pressure on your chest muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat the exercise for approximately 12 repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">By including this exercise in your chest workout routine, you can develop strength and definition in your lower pecs<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\"><img decoding=\"async\" class=\"aligncenter wp-image-47244 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696-1024x576.png\" alt=\"how to workout lower pecs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207696.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Parallel_Bar_Dip\"><\/span><strong>Parallel Bar Dip<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you lean forward, parallel bar dips can effectively engage your back, shoulders, and chest muscles, particularly the lower chest. Follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself in the center of the parallel bars and use your arms to lift yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and lean forward while gripping the bars firmly with your hands. Make sure to engage your body and bend your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down slowly, feeling the pressure on your chest muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and raise your body back up above the bars.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for approximately 6 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporating parallel bar dips into your workout routine helps you to target various muscle groups in your upper body and build strength and definition.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Seated_Machine_Fly\"><\/span><strong>Seated Machine Fly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are a gym freak and prefer using gym equipment to build your chest, a seated machine fly is your best shot.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the weight of the machine and sit on the seat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the handles at shoulder level with each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and bring the handles forward so your hands come in contact with each other in front of you. Squeeze your lower pecs for a moment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and push the handles away to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly bend your elbows and maintain an upright posture. Repeat the exercise for about 12 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Pull-Over\"><\/span><strong>Dumbbell Pull-Over<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A dumbbell pull-over is a great workout if you want to target your lower pecs and lift your breasts for a defined look. Here&#8217;s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on a bench press and secure your feet on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a single dumbbell with both hands and raise it above your chest so your arms remain fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly lower the dumbbell backward until it forms a vertical straight line with your body. It&#8217;s best to lower the weight below your hands, but not necessarily below your shoulders, to maximize the pressure on your lower chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and bring the dumbbell back upwards to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the exercise for approximately 10 repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Compared to other chest workouts, a dumbbell pull-over is unique because it requires only one dumbbell, and it&#8217;s an effective way to target your lower pecs\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Knowing how to work out your lower pecs is crucial to achieving those gains you&#8217;ve been dreaming of. First, forget about doing a few push-ups and calling it a day. Exercising your lower pecs requires serious variations and techniques that will have you bending your arms and hands at funky angles. <\/span><span style=\"font-weight: 400;\">But don&#8217;t worry! It&#8217;s not as complicated as it sounds. With some practice, you&#8217;ll be a pro at targeting those lower chest muscles.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lower_Pecs_101\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Are you competing in a bodybuilding contest or just simply desire to get a body like Arnold Schwarzenegger? Whatever the case, having a well-defined chest maintains balance and keeps you fit. Besides looking good, building chest muscles helps boost metabolism and prevents diabetes\u00a0(1). So the next time you pick those dumbbells, know you are only [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":50568,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[143],"tags":[],"coauthors":[177],"class_list":["post-50567","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs - BetterMe<\/title>\n<meta name=\"description\" content=\"Want to get that muscular chest you have always dreamed about? Read on to explore \u2605 HOW TO WORKOUT LOWER PECS \u27a4 and improve your overall fitness.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs\" \/>\n<meta property=\"og:description\" content=\"Want to get that muscular chest you have always dreamed about? Read on to explore \u2605 HOW TO WORKOUT LOWER PECS \u27a4 and improve your overall fitness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_169282343.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/41b69b83d5bae0d4e2846736b06f63af\"},\"headline\":\"Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\"},\"wordCount\":2273,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_169282343.jpg\",\"articleSection\":[\"Chest Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you competing in a bodybuilding contest or just simply desire to get a body like Arnold Schwarzenegger? Whatever the case, having a well-defined chest maintains balance and keeps you fit. Besides looking good, building chest muscles helps boost metabolism and prevents diabetes\u00a0(<a href=\\\"https:\/\/www.webmd.com\/fitness-exercise\/guide\/how-to-boost-your-metabolism\\\">1<\/a>). <\/span><span style=\\\"font-weight: 400;\\\">So the next time you pick those dumbbells, know you are only a few steps away from a smart physique. <\/span><span style=\\\"font-weight: 400;\\\">After learning about the perks of having a strong chest, some people might wonder how to work out their lower pecs. Fortunately, you have landed at the right place. This article enlists the best workout for lower pecs at home to help you get smart and strong without paying hefty gym charges.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How To Workout Lower Pecs At Home?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You don\u2019t need to join a gym to build a great chest. Bodyweight <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan-for-beginners\/\\\">exercises<\/a> at home beget the same benefits. By substituting weights with bottles and cans, your body exerts the same intensity as gym workouts.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before working out, it is important to understand your body\u2019s anatomy to help you focus on the right muscle groups.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Chest comprises pectoral muscles or pecs, formed by two muscle groups:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pectoralis Major<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pectoralis Minor<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">These are responsible for flexing arms, rotating the chest, and helping you lift things.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pectoralis Majo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/\",\"name\":\"Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_169282343.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Want to get that muscular chest you have always dreamed about? 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Whatever the case, having a well-defined chest maintains balance and keeps you fit. Besides looking good, building chest muscles helps boost metabolism and prevents diabetes\u00a0(<a href=\"https:\/\/www.webmd.com\/fitness-exercise\/guide\/how-to-boost-your-metabolism\">1<\/a>). <\/span><span style=\"font-weight: 400;\">So the next time you pick those dumbbells, know you are only a few steps away from a smart physique. <\/span><span style=\"font-weight: 400;\">After learning about the perks of having a strong chest, some people might wonder how to work out their lower pecs. Fortunately, you have landed at the right place. This article enlists the best workout for lower pecs at home to help you get smart and strong without paying hefty gym charges.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How To Workout Lower Pecs At Home?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">You don\u2019t need to join a gym to build a great chest. Bodyweight <a href=\"https:\/\/betterme.world\/articles\/bodyweight-workout-plan-for-beginners\/\">exercises<\/a> at home beget the same benefits. By substituting weights with bottles and cans, your body exerts the same intensity as gym workouts.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before working out, it is important to understand your body\u2019s anatomy to help you focus on the right muscle groups.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Chest comprises pectoral muscles or pecs, formed by two muscle groups:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pectoralis Major<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pectoralis Minor<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">These are responsible for flexing arms, rotating the chest, and helping you lift things.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Pectoralis Majo ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/","url":"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/","name":"Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lower-pecs\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_169282343.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Want to get that muscular chest you have always dreamed about? 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