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Exercises that Target the Lower Chest

The Kashmir Monitor





In the field of health, fitness, and aesthetics, most people are interested in enhancing the mass and definition of the chest, since it is one of the major muscles groups just like the shoulders, back, legs, and abs. While several exercises are geared toward improving the upper chest muscles, some are curious on how to develop the lower chest. In line with this, the following are some exercises that target the lower chest muscles.

Decline Dumbbell Press

According to natural bodybuilder, fitness coach, and best-selling author Sean Nalewanyj, decline exercises should be the focal point when it comes to getting the most efficient lower pectoralis (or lower pec) possible. As per Nalewanyj, the decline angle transfers the emphasis onto the lower chest area, as usual chest exercises also activate the entire pec muscles.


The dumbbell press offers a wider range of motion to activate the pecs, as opposed to the barbell press. In addition, they let a person work each side of the body iso-laterally to avoid having imbalances in strength and size. Moreover, less stress will be placed on the shoulder joint secondary to a more natural arching motion.

As a compound pushing exercise, the decline dumbbell press is done with the person securing the legs at the end of the decline bench and lying down with a dumbbell on each hand on top of the thighs. A good practice is to keep the palm of the hands facing each other. Then, the dumbbells are moved in front of the body at shoulder width. Once done, the person rotates his wrists forward, so the palms of the hands are facing away from the person. Next, the person slowly brings down the weights to the side as he exhales, while maintaining complete control of the dumbbells. After that, the dumbbells are pushed up using the pectoral muscles, locking the arms in the contracted position while squeezing the chest. The person holds the contracted position for a second and slowly lowers the dumbbells. The movement is done for the recommended amount of repetitions.

Decline Cable Fly

Another efficient exercise for the lower pecs is the decline cable fly. It is a compound pushing exercise that a person can use as finisher to his lower pec workout, as it is designed to train the chest get some mass through varied motion patterns. Though it has the same target as the decline dumbbell press, the decline dumbbell fly differs from the former because the cables maintain the tension with the chest toward the upper half of the exercise.

As per Ex Rx, the exercise is done by grasping two opposing high pullet dumbbell attachments. Then, the person lies supine on decline bench, which is placed in the middle and perpendicular to the pulleys. The person also slightly bends his elbows and internally rotates his shoulders to keep the elbows back. Once ready, the person brings the cable stirrups together above the upper abdomen with a motion similar to hugging a tree. A good practice is to maintain the fixed position of the elbows and the internal rotation of the shoulders to keep the elbows at the sides. After that, the person goes back to starting position until the chest is slightly stretched.

The exercise is performed for the specific number of repetitions. A key point for the exercise is that a flat bench can also be used if cable stirrups are brought together above the upper abdomen, as the bench angle does not generally influence the pulling angle with dumbbells.

Overall, the lower chest muscles respond the most to decline movement, such as the aforementioned exercises. In addition, maximum chest development can be achieved through constant training with correct form, proper nutrition, and adequate rest.

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Reasons Why You Should Start Your Day With Ginger

The Kashmir Monitor



Ginger is often used to add extra flavour to your tea. Ayurveda advises using ginger for various medicinal purposes. It has a strong taste and aroma which makes it can an appropriate element for your cup of tea. But you can add a change to your morning by adding ginger to it. Breakfast is the most important meal of the day and something like ginger which is loaded with health benefits can make your breakfast healthier. Adding it your tea is the easiest way to consume ginger but you can also try other methods to consume ginger as well. Here are 5 reasons why you should add ginger to your morning routine.

Health benefits of ginger

  1. Aids in weight loss

Ginger can help you control your appetite. If you consume ginger every morning you will experience reduced urge to eat. The best way to consume ginger for weight loss is ginger water. To male ginger water, you need to boil cups of water first. Then add at least two slices of ginger to it. Boil it for some time and later strain the mixture. You can drink it both hot and cold according to your preference. Consumption of ginger water every morning will regulate blood sugar levels as well.

  1. Better hair and skin health

Regular consumption of ginger water every morning can help you achieve flawless hair and skin. Ditch all the chemical loaded products for skin and hair and switch to ginger. The antioxidants and the vitamins present in ginger are beneficial for both hair and skin. It will also ensure better protection against skin infections and diseases.

  1. Improves gut health

You can say goodbye to all your digestive disorders with ginger. Adding ginger to your breakfast will give you a strong digestive system. It will give you relief from indigestion, nausea and heartburn. You can prepare ginger water for better digestion as well. To enhance its taste and benefits simply add mint, lemon juice and one teaspoon honey to it.

  1. Reduces inflammation

Ginger is popularly known for its anti-inflammatory properties. Staring your day with ginger regularly will result in reduces inflammation for long term. Arthritis patients can add ginger to their breakfast without giving a second thought. You will also notice relief from other body pains and swelling.

  1. Better cholesterol levels

Ginger can manage your cholesterol levels as well. Increase in bad cholesterol can trigger the risk of various chronic diseases. It is extremely bad for your heart health. You can reduce your LDL (bad cholesterol) levels with ginger.

You can experiment various methods to use ginger in the morning. You can prepare ginger tea, ginger jam, ginger smoothie or can simply add it to your soup.

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Testosterone replacement therapy can rise stroke risk in men

The Kashmir Monitor



Aging men with low testosterone levels who take testosterone replacement therapy (TRT) are at a greater risk of experiencing an ischemic stroke or a cardiac arrest, especially during the first two years of use, warn researchers.

Published in The American Journal of Medicine, the findings confirm concerns voiced by many health agencies about the potential risks associated with the treatment.

“Our findings show that the use of TRT was associated with an increased risk of stroke, transient ischemic attack or cardiac arrest during the first two years of use,” said Christel Renoux of McGill University in Canada.


According to researchers, there is a limited evidence on the long-term clinical benefits of TRT to effectively treat the modestly declining levels of endogenous testosterone levels of aging but healthy men.

“We strongly recommend that clinicians proceed with caution when considering prescribing TRT and first discuss both the potential benefits and risks with patients,” Renoux said.

The study analysed a large database of electronic medical records of patients enrolled in primary care practices in the UK and formed a cohort of 15,401 men, aged 45 years or older, with low testosterone levels (hypogonadism).

Users of TRT had a 21% greater risk of cardiovascular events compared with non-users, corresponding to an additional 128 events.

The increased risk appears to be transient, declining after two years of TRT use, which the investigators attribute to a phenomenon called “depletion of susceptible.”

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High intensity interval training can improve health

The Kashmir Monitor



An international research team has now found that bringing the science of high intensity interval training (HIIT) into everyday life could be the key to helping unfit, overweight people get more of the exercise they need to improve their health.

According to experts, from washing the car to climbing stairs or carrying groceries, each of these activities is an opportunity for short sharp bursts of ‘High Intensity Incidental Physical Activity’, HIIPA for short.

Speaking about it, study author Emmanuel Stamatakis said, “Regular incidental activity that gets you huffing and puffing even for a few seconds has great promise for health.”


In a study, published in the British Journal of Sports Medicine, Stamatakis and colleagues argue that when considering differences in physical capabilities by age, sex and weight, many daily tasks can be classified as ‘high intensity’ physical activity. That is, the kind of activity that gets you out of breath enough to boost your fitness.

According to them, including these kinds of activities into routines a few times a day will see significant health benefits for the majority of adults.

Professor Stamatakis added, “There is a lot of research telling us that any type of HIIT, irrespective of the duration and number of repetitions is one of the most effective ways to rapidly improve fitness and cardiovascular health and HIIPA works on the same idea.”

According to study authors the time commitment for HIIPA is close to zero minutes per day, and people could save even more time if their HIIPA involves brief walking sprints, or taking the stairs instead of waiting for the lift. Furthermore, other practical advantages are nil costs, no need for equipment and no concerns about a lack of skill or fitness.

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