When you think of an at-home exercise bike, your mind likely jumps to a high-end brand with fancy equipment and luxe streaming services that sells a bike for upwards of $1,500. But what if we told you that you could get a home exercise bike with many of the same mechanical features, but at a third of the price? Affordable exercise bikes offer the same health benefits as their fancier counterparts, including a low-impact, beginner-friendly workout that boosts cardiovascular fitness and muscular strength. (1)(2) 

We’ve tested over 20 exercise bikes and curated the best at a super low price point. These exercise bikes all come in under $500 (likely less than your annual gym membership) while still offering the necessary features, comfort, and durability that you want in a piece of cardio equipment. Whether you’re looking for a gentle recumbent bike, one to slide under your desk as you work, or a studio-style bike for a more intense cycling experience, there’s an affordable exercise bike option here for you. Keep reading to see our picks for the best exercise bikes under $500.

The Best Exercise Bikes Under $500

Best Overall Exercise Bike Under $500: Yosuda Indoor Cycling Bike

Best Recumbent Exercise Bike Under $500: Marcy Magnetic Recumbent Exercise Bike

Best Adjustable Exercise Bike Under $500: Sunny Health & Fitness Indoor Cycling Trainer

Best Upright Exercise Bike Under $500: Schwinn 130 Upright Bike

Best Exercise Bike Under $500 for Small Spaces: Sharper Image Space Saving Stationary Bike

Best Budget Exercise Bike Under $500: Exerpeutic Folding Magnetic Upright Bike

Best Magnetic Exercise Bike Under $500: JOROTO X2 Indoor Exercise Bike

Best Folding Exercise Bike Under $500: Marcy Foldable Upright Exercise Bike

How We Tested and Chose the Best Exercise Bikes Under $500

Investing in exercise equipment is a big deal. As a customer, you likely can’t vet every option yourself — but that’s where BarBend steps in to help. Our team has been testing fitness equipment, including exercise bikes, for years. We combed through countless models online and tried more than 20 of the best exercise bikes on the market to sort out which are worth a purchase. 

Our group of expert testers (including certified personal trainers and an Olympic lifter) evaluated them on criteria including footprint and portability, durability, adjustability and ergonomics, tech capabilities, warranty, and even customer service. The result: these eight picks, which we think will serve you well. Here are a few factors we paid special attention to when picking these eight bikes.

Durability

When you’re buying a low-cost piece of exercise equipment, you may have doubts about quality and durability — especially because you, or your friends or family members will be the one sitting (or, in the case of low-cost treadmills, running) with your full body weight on the machine in question. Luckily, you don’t need to spend big bucks to get a machine that’ll last, and many of the budget exercise bikes we tested and examined surprised us with their sturdiness and follow-through. In fact, we have only included reliable options that we have tested on this list. 

When you’re spending under $500, the warranties tend to be limited, but they can make or break your experience with a bike, so that affected our decisions, too. The most durable bikes offer a 10-year warranty, but our certified personal trainer recommends looking for “at least five years on the frame, two years on parts, and one year for labor.”

Price

If you’re here, you’re not looking to spend $2,000+ on an exercise bike, and we understand that. That’s why we curated a list of bikes that range in price and features, so you can spend as little or much as you want and get only the things you need. At the absolute maximum, though, these bikes will cost $499.99 on the dot.

Features

Budget bikes may not have all the techy features included in high-end workout equipment, but they should still cover the basics. We kept an eye out for all the necessities, like a water bottle holder, media shelf, and adjustable parts to fit riders of different sizes. Beyond that, it’s up to you which features matter for your individual workout needs and goals — because no bike in this price range really has it all. However, we’ve included a range of different options with varying features, so there is likely a fit for you here.

Best Overall Exercise Bike Under $500: Yosuda Indoor Cycling Bike 

Yosuda YB001R Exercise Bike

Yosuda YB001R Exercise Bike

Smooth and quiet cycling with a 35 lb flywheel and attached transport wheels so you can cruise where you want to. Simple LCD screen with a lip for an iPad, tablet, or phone.

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The Yosuda YB001R Indoor Cycling Bike is our pick for the overall best exercise bike under $500, as it offers a pretty solid workout experience for an affordable price tag.

This is a cycling-style bike, like those you’ll see in organized cycling classes. One of the standout features is the 35-pound flywheel (the spinning metal disc that provides resistance and momentum as you pedal). Generally, the heavier the flywheels the better, as it offers a less jerky ride. This one is almost on par with higher-end bikes like the Peloton Bike or Echelon Connect EX-8s, which both have 38-pound flywheels but go for about $1,500 and $3,000, respectively.

The Yosuda has a heavy flywheel, but small footprint, coming in significantly shorter length- and height-wise than a Peloton Bike. That’s why our expert tester and certified personal trainer gave it a 4 out of 5 for footprint and portability. “It’s quite compact and easy to move, thanks to transport wheels under the handlebars,” they say. Reviewers agree that it’s an especially great option for small living spaces, like apartments, or slipping into the corner of a room.

Our tester riding a Yosuda YB001R exercise bike

Otherwise, the bike has pretty standard features, with quiet magnetic resistance, a water bottle holder, a tablet shelf, a four-way adjustable seat, adjustable handlebars, and an LCD display that rotates between stats. “The digital display is nothing fancy, but it has the basics,” our expert tester says.

While this is the best budget bike we’ve found, it’s still a budget bike. Customers have some concerns about its durability, as does our tester. “It’s a great price but it’s not a very durable bike,” our expert tester admits. “I already have some tears in the bike seat, the LCD monitor can be wobbly, and I noticed that the pedal strap comes apart easily. Many people will probably need to replace it within a couple of years, which is fine if you’re looking for a quick fix but it’s not if you want a forever bike.” 

For that reason, they gave this bike a 3 out of 5 for value, despite its low price. (You’re covered by a limited warranty after purchase, but it times out after six months for parts, one year for labor, and three years for the frame.) The good news is that customers who’ve taken advantage of it have great things to say about their customer service. 

Best Recumbent Exercise Bike Under $500: Marcy Magnetic Recumbent Exercise Bike

If you’re shopping for an exercise bike because you want a low-impact cardio workout, are a beginner or senior, or are dealing with an injury, it may be smart to choose a recumbent bike instead of an upright bike. A recumbent bike is a type of stationary bike where the seat is situated far behind the pedals rather than above them. This means more of your body weight is in the seat versus in the pedals, making it easier to pedal and putting less force on your lower-body joints. Recumbent bikes also have backrests, so your torso is supported while you ride.

“Recumbent bikes allow people with mobility limitations or injuries to enjoy cycling, as they are reclined and take pressure off of the hips and back,” says Amanda Capritto, a certified personal trainer and our expert reviewer. This Marcy Magnetic Recumbent Bike, in particular, has a 300lb user weight limit (above the industry average), making it a great exercise bike for heavy riders as well. 

This bike doesn’t have tons of bells and whistles, but it has all you need to get a decent cardio workout. Adjust the magnetic resistance within eight present levels while you ride, and see basic stats on your time, speed, distance, and calories burned on the little LCD screen. There’s no media shelf to hold a tablet, phone, or book, so this could be a better exercise bike option if you’re planning to pedal while doing audio-only workouts or watching something on your TV. 

The limited warranty runs out after two years, but reviewers have good things to say about its durability. (It’s earned a 4.5 out of 5-star rating on Amazon from a collective 20,000+ reviews.) Many happy customers report using this bike for years without any issues, logging multi-hour workouts many times per week. “This machine reminds me of an old truck I used to own: looked terrible, but ran like a champ,” one reviewer writes. “The bike is approaching 9000 [miles] on the odometer and is showing its age, but has otherwise held up well.” And at just $250 — the price of about 50 to-go lattes — that kind of performance just can’t be beat.

Best Adjustable Exercise Bike Under $500: Sunny Health & Fitness Indoor Cycling Trainer

If you typically ride outside or in a cycling class, you’re used to setting up your bike, so it fits you exactly. With the Sunny Health & Fitness Indoor Cycling Bike, you can nearly replicate that fit and feel at home, thanks to the highly adjustable seat and handlebars. Both can be moved vertically, and the seat can also slide forward and back. With these tweaks, the bike can support riders up to 275 pounds and with a 31” to 42” inseam.

Once you find your ideal setup, you can ride hard without worry. In Amazon reviews, customers are impressed with how sturdy the bike feels, even when riding out of the saddle, thanks to the alloy steel frame and floor stabilizers. (It earned a 4.4 out of 5 overall rating after 6,000+ reviews.) The 49-pound flywheel and belt-drive system means this bike is smooth and quiet. “I can ride out of the saddle vigorously with no movement or instability. Thing is a rock,” one review wrote.

This is the only bike on this list with friction-based resistance. When you turn up the resistance, there’s a little leather strip that gets pressed against the flywheel to make pedaling harder. This means you have to judge the resistance level yourself by feel, and it isn’t always consistent from ride to ride, reviewers note. You’ll also need to keep it lubricated, so it doesn’t get noisy and, after a while, replace the leather completely, since it wears out with use. The common alternative, magnetic resistance, doesn’t require any upkeep but typically costs a little more at the outset.

The bike doesn’t have any onboard tech, though you can purchase a cadence or speed monitor separately to track your ride metrics if you’re invested. (And if you buy the bike on Sunny’s website instead of Amazon, they’ll throw in one for free.) You can then connect the monitor to a cycling app like Peloton or Zwift, or the brand’s completely free workout app called SunnyFit, which streams 1,300+ different types of workouts, including cycling, running, strength, stretching, and rowing.

The Sunny Health & Fitness Indoor Cycling Bike is a simple, solid exercise bike that doesn’t offer anything fancy, but doesn’t have any real downsides, either. And because it doesn’t come with much, you can customize the bike to your liking. As one reviewer puts it: “All in all, this is an excellent machine and at this price point, it’s also a phenomenal value.”

Best Upright Exercise Bike Under $500: Schwinn 130 Upright Bike

Schwinn 130 Upright Bike

Schwinn 130 Upright Bike

This bike has a standard LCD display and offers a comfortable seat that places you directly upright for your ride. It’s also quite compact, making it great for home use. 

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Upright bikes are a great compromise. They offer a more comfortable and accessible experience compared to athletic cycling-style bikes (which pitch you forward as if on a road bike) but allow you to work a little harder than a leaned-back recumbent bike. The Schwinn 130 demos exactly why they’re called upright bikes: When you’re pedaling, your torso will be more or less vertical. 

It has a cushy seat and handlebars within reach, so you don’t need to lean forward to hold them. Because you’re seated upright, it’s also compact; this model’s footprint is about the size of half a yoga mat, and customers note that it can be easily moved around by tipping it up onto the front wheels — a win if you’re looking to save space.

Schwinn 230 Recumbent Bike

This Schwinn has a standard LCD screen with stats and basic guided workout programs — but it also comes with a pretty snazzy feature you can’t see just by looking. This bike can connect via Bluetooth to your phone, tablet, or TV, so you can use other indoor cycling apps to coach your rides. Amazon reviewers are obsessed with this capability and say that using the bike with an app like Zwift or JRNY has made their cardio significantly more engaging. Use the bike with guided workouts from the compatible Zwift or Explore the World apps, and the bike will even auto-adjust resistance as you ride.

The hardware’s not too shabby, either; this bike has a padded, contoured seat, oversized pedals, heart-rate-enabled handles, and a sleek-yet-solid metal frame. And it comes with a 10-year frame warranty and a 2-year parts warranty to back it up. (That’s pretty generous for a bike under $500.) One reviewer calls it, “surprisingly robust for a low cost option,” and says that it’s sturdy, quiet, and smooth, and offers a good variety of magnetic resistance across the 16 available levels. It comes with a water bottle holder and a media shelf (super handy if you’ve connected via Bluetooth). 

Overall, it earned a 4.6 on the brand’s site and a 4.3 out of 5 on Amazon as a result of more than 5,000 reviews. What’s keeping it from being a five? Like most other upright bikes, you can’t stand up to pedal on this model, so your workout intensity is limited to a certain extent. The seat can easily be swapped out, and that’s a good thing, as one customer wrote: “Only complaint I have is the seat becomes uncomfortable after the first 15 minutes of riding. I had to purchase a gel seat cushion which works wonders.”

Best Exercise Bike Under $500 for Small Spaces: Sharper Image Space Saving Stationary Bike

This home exercise bike is so small, it’s almost unbelievable. The seat and legs fold in when not in use, turning it into a sleek black rectangle and taking up very little space (about the size of a slim carry-on suitcase). You can slide it into a corner or under a table without anyone noticing you have a cycling bike in your home. Whether you live in a tiny apartment, share a dorm room, or want a bike that can fit under your office desk, this could be the difference between skipping your workout or logging 30+ minutes of easy cardio a day.

Despite its small size, this Sharper Image Stationary Bike can support riders up to 250lbs and between 5’ to 6’4” tall. Though it doesn’t have any type of display, the bike offers eight different resistance levels. The catch: It doesn’t have handlebars, so you’re not going to be able to stand up on this bike or log any intense workouts. 

Instead, it makes a great bike for those looking to gently pedal while working, watching TV, or reading. “It is so quiet I was able to use the bike as my wife was taking a nap right next to me,” one reviewer wrote. “It’s compact when it folds up and you can easily store it in a closet. It’s about 40 pounds but has wheels on the front which makes it easier to tuck away.” Though there are only 33 reviews on the Sharper Image site, it earned a 4.7 out of 5 rating.

The lack of handlebars means it can be tricky to get on and off, but there are some upsides: It forces you to engage your core and even gives you room to do arm exercises with hand weights while you pedal, as one reviewer points out. The bike features a cup holder for small items like a water bottle or phone. If you’re looking for something even smaller — perhaps a bike that doesn’t come with a seat, and lets you pedal while sitting in your office chair — check out these mini exercise bikes, too.

Best Budget Exercise Bike Under $500: Exerpeutic Folding Magnetic Upright Bike

If you’re looking for an exercise bike that has a minimal impact on your wallet and living space, a foldable exercise bike could be just the thing. This is one of the most affordable bikes on our list, and it’s a steal, coming in at under $200 on Amazon, where many reviewers call it a great piece of equipment for the price. 

When not in use, this bike folds up into a compact upright shape with a 22” x 20” footprint and transport wheels, making it easy to hide inside a coat closet. These two standout features are why Kate Meier, our expert tester and a certified personal trainer, gave it a stellar 5 out of 5 for footprint and portability as well as value. “It’s no frills, but super light and portable, so it’s great for small spaces,” she says. “You can roll it away as easily as a suitcase.”

Tester riding the Exerpeutic Folding Bike

Because it folds, this exercise bike isn’t quite as solid as the ones you’ve ridden in cycling classes or at the gym. You can’t stand and pedal, and the limited eight levels of resistance mean you can challenge yourself, but won’t be able to train too aggressively. It’s not a piece of equipment for athletes, but well suited for someone who wants a gentle cardio workout — for instance, to rehab an injury or pedal while watching TV. Still, despite the foldability and low price tag, Amazon reviewers — who’ve given the bike a 4.6 out of 5, overall — report that the bike is surprisingly stable, even on different types of floors.

The easy-to-read LCD display cycles between showing your distance, calories burned, time, speed, and heart rate, which it obtains via the hand pulse monitors on the handles. It’s not a lot, but it covers the basics, which is why Meier gave the tech capabilities a 3.5 out of 5. She gave the same rating for customizations, due to the fact that there’s no media shelf or water bottle holder, and limited adjustability of the seat and handlebars. “Overall, you get what you pay for,” Meier says. If you’re looking for a simple place to pedal, it could be just the thing you need.

Best Magnetic Exercise Bike Under $500: JOROTO X2 Indoor Exercise Bike

JOROTO X2 Indoor Exercise Bike

JOROTO X2 Indoor Exercise Bike

The quiet magnetic resistance here makes this a great option for at-home cardio workouts. Our testers think this is a great bike for beginning to intermediate riders — especially at its budget price tag. 

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What creates resistance on an exercise bike? Sometimes it’s friction via a brake pad that’s pressed into the spinning flywheel. Other times, as is true in the case of this bike, the resistance comes from magnets. As you turn up the resistance dial on the JOROTO X2, the six built-in magnets move closer to the metal flywheel, increasing the magnetic pull and intensifying the resistance on each pedal stroke. 

Magnetic resistance comes with a few notable benefits: For one, unlike friction-based resistance, it’s silent and very smooth. There’s nothing pressing or rubbing against the flywheel, so you make less noise as you spin. It also requires less maintenance, as there are no brake pads that may need to be replaced. Many high-end exercise bikes use magnetic resistance (like those from Bowflex and NordicTrack), but you don’t need to pay big bucks to get it. Case in point: the JOROTO X2, which rings up just under $500.

For that price, you don’t just get magnetic resistance. This bike has many of the other essentials, including a dual water bottle holder that doubles as a tablet mount; a rotating digital display that shows speed, distance, time, and calories; a smooth belt-drive system; and a 35-pound flywheel that’s on par with other mid-range and even high-end models.

Reviewers — who’ve given it a 4.7 out of 5 rating overall on JOROTO’s site — are impressed with this bike’s value. “The weight and feel of the machine make it feel like the bike should have cost more than it did,” one customer writes. Some of the only critiques are that the seat is small and uncomfortable, that the resistance doesn’t go high enough, and that the digital display is lackluster and prone to issues — though many customers report that JAROTO’s customer service is outstanding and quick to send replacement parts, even occasionally outside the 1-year warranty. 

“I’d consider myself a beginner at spinning but am otherwise quite active. I can get at a 7/10 for difficulty when attempting to cycle [on this bike] at a slow speed with higher resistance,” one reviewer writes. It’s a great bike for beginner to intermediate riders who want a solid machine, but don’t want to splurge on a $1,000+ bike. Advanced riders may want to cough up the extra cash for a riding experience that meets their skill level though.

Best Folding Exercise Bike Under $500: Marcy Foldable Upright Exercise Bike  

Folding exercise bikes might seem too good to be true, but they can serve their purpose rather well. Take it from one reviewer, who defends her Marcy Foldable Upright Bike even to her “bike snob” friends: “Just because these folding bikes look like folding ironing boards doesn’t mean they aren’t mechanically sound for what they do — it’s a great design that I wish I had decades ago — lightweight and takes up little space…this folding bike can be moved around (in front of the TV or in the kitchen) whenever I want.” The transport wheels make it easy to roll around, and when it’s folded, it can stand up by itself, meaning you don’t need to lean it against a wall or sofa.

The Marcy Foldable Upright Exercise Bike provides users a stable ride.

Countless other customers report back happily, even after having this bike for years and years, earning the machine a 4.4 out of 5 after more than 7,000 global ratings. Users vouch that it’s held up well, and helped them cross-train for running races, stay active while dealing with injuries, or continue to exercise in old age. They attest that the magnetic resistance is whisper-quiet, the bike feels relatively sturdy while pedaling, and that it doesn’t vibrate the floor when in use. The bike has a large, padded foam seat and digital display that shows speed, distance, time, and calories.

That said, this bike isn’t one for intense training; it doesn’t offer much resistance (just eight levels) or support standing rides, and has a tendency to wobble if you pedal too hard. It’s also not the most inclusive option. Riders under 5’4” report having issues reaching the pedals and the recommended user weight maxes out at 220lbs, one of the lowest ratings we’ve seen in an exercise bike, folding or otherwise. If you’re within the height and weight range, though, and looking to pedal leisurely — and without sacrificing much space to a piece of cardio equipment — this under-$200 folding exercise bike is a steal.

Benefits of Exercise Bikes

Even the most budget-friendly home exercise bikes cost a few hundred dollars, which can be tough to stomach if you don’t have the extra cash. Instead of viewing it as a frivolous big purchase, try instead to think of it as an investment in your health. The hype around working out is warranted. Regular physical exercise is one of the single best things you can do for your health and indoor cycling is a great way to reap the benefits. (4) “There’s a reason kids are encouraged to learn how to ride a bike from a young age: It’s fun, and it’s great exercise!” says Amanda Capritto, a certified personal trainer and our expert reviewer.

Stronger Mind and Body

“Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, and muscular endurance are all improved with cycling, to name a few,” says Capritto. Stationary biking also increases bone density, which reduces your risk of breaking bones or developing osteoporosis later in life. (5) And any type of exercise is also strongly linked to positive changes in mental health; it can help reduce anxiety and depression, and improve mood, self-esteem, and cognitive function, according to research. (6)

Low-Impact, Beginner-Friendly Cardio

If you’re a beginner to exercise, starting a weight-loss journey, dealing with an injury, or have limited mobility, other types of cardio — think: running, plyometrics, jump-roping, or bouncy dance cardio classes — may leave you feeling worse instead of better. Indoor cycling is a fantastic, low-impact exercise option that allows you to get moving without putting tons of force on your body. Research shows that, over time, the workout can help you build lower-body strength and cardio fitness while maintaining a low risk of injury. (7)  

All-Weather Workouts Without Leaving the House

“Indoor exercise bikes provide access to cycling no matter the weather or outdoor conditions,” Capritto says. “Many people do not feel safe cycling outside. As someone who lived in Miami and trained for triathlons there, riding outside can be brutally terrifying for city dwellers. An exercise bike eliminates traffic as a reason to skip your session, so it can be someone’s golden ticket to exercising more frequently.” Not to mention, working out at home nixes the added time and cost that comes with commuting to the gym, which can make it a more accessible option for people who work multiple jobs, care for family members, or just have a lot to juggle.

What to Consider Before Buying an Exercise Bike Under $500 

An exercise bike is a big purchase even when you’re spending $500 or less. Since you’re sacrificing time, money, and space for a machine to help you meet your workout needs, you want to make sure it’s going to do what you want. Take a few minutes to think: Exactly what are you looking for in an exercise bike? 

Our tester riding a Schwinn IC4 exercise bike

Do you want a tool for high-intensity interval training or just a place to pedal while watching Netflix? Do you plan to store it away, or leave it in one place? How much are you really willing to spend, and how long do you hope it lasts? Here are a few key characteristics to consider when shopping for an at-home bike.

Space and Storage

Budget exercise bikes, in general, don’t have a hefty footprint. But one of the best things this category offers is exercise bikes that fold up for easy storage. Is that important to you, or would you rather have a more sturdy ride that stays in sight 24/7? Recumbent bikes are generally bulkier, so keep that in mind if you’re looking at that type of bike.

Resistance Type

When you’ve been tapping the resistance up or down on an exercise bike, you probably haven’t stopped to give much thought to how that dial or button is making it harder to pedal. The exact mechanism of resistance depends on the bike, usually falling into a few different camps. The most basic is friction-based resistance, which involves pressing a brake pad (usually made of leather or cotton) into the spinning flywheel. The next level up is magnetic resistance, which uses magnetic pull to slow the momentum of the flywheel. Then there are air bikes, which use air; they have a fan flywheel that becomes harder to pedal the faster you go. 

Workout Intensity

When checking out at-home exercise bikes, you’ll need to consider how hard you like to work out. If you love doing HIIT training or riding out of the saddle, you’ll want an upright bike that’s stable, durable, and built to withstand that kind of movement. If you’re looking to pedal at a more leisurely pace, an upright bike with a bigger seat, a recumbent bike, or a foldable exercise bike might work for you.

Cost

If you’re on this page, cost is already one of the main factors you’re keeping in mind as you look for an exercise bike. No budget bike will rival the experience you get on a high-end bike, with features like a built-in HD touchscreen and automatic resistance and incline adjustments, but it will give you a place to log some low-impact cardio at home. How long do you want to bike to last, and how much are you willing to spend per day, month, or year of use? That can help keep the cost in perspective.

How Much Do Exercise Bikes Cost?

Like other pieces of workout equipment, the price range for exercise bikes is huge, from about $100 to several thousands. All the bikes here come in under $500, but there’s still a big difference from the most affordable to the top of the category. To help you see the price differences clearly, here’s a cost breakdown of all our top exercise bike picks under $500.

For as little as $180, you can get a home exercise bike that lets you pedal and increase the resistance, but not much more. To get more features, you’ll need to bump your budget by at least $200. That’ll get you into a range of products with more comfortable seats, better digital displays, and a more sturdy feel. If you’d like to log more athletic or aggressive workouts or stand up while you pedal, you’ll need to get closer to $500 to find a bike that’s suitable for you. These models are still budget-friendly but will feel more like what you’ve tried in a gym.

Riding the Yosuda YB001R Magnetic Exercise Bike.

Our expert testers and online customer reviews echo the sentiment that, when it comes to budget exercise bikes, you typically get what you pay for. These bikes will serve their purpose and perhaps stick around for a few years, but beyond that, aren’t likely to stand the test of effort or time. If you’re looking for a “forever bike”, a slightly more mid-market or high-end exercise bike might be the move for you.

Types of Exercise Bikes 

If you’re shopping for an exercise bike, your first step should be to determine which type of bike you want. There are four main categories: upright, cycling, recumbent, and air. Here are the details on each type.

Cycling

Cycling bikes are the ones you’ll see in a studio class or gym. They have a spinning metal flywheel, a seat more-or-less directly over the pedals, and handlebars somewhat far away from the seat — so you have to lean forward to hold them. They typically have hard, slim seats and allow you to stand up and pedal. In all, they replicate the experience of being on a road bike that you’d ride outside.

Upright

An upright bike is exactly what it sounds like: a stationary bike that positions you in a relatively upright position with the handlebars within reach. They typically have bigger, cushier seats than cycling bikes, and aren’t conducive to riding out of the saddle. If you’ve ridden a cruiser bike outside, that’s a great reference for what upright stationary bikes feel like.

Recumbent

A recumbent bike offers the most easy-going workout of the four types of exercise bikes. A recumbent bike usually has a backrest in addition to a spacious seat, allowing you to sit back while you pedal. The seat is typically situated well behind the pedals rather than over the top. 

Our tester on the NordicTrack Commercial R35

Because you have less of your own weight in your legs while pedaling, and you don’t need to support your torso to stay upright, recumbent bikes tend to be easier overall and offer a lower-intensity workout. “Seniors and individuals with limited mobility may struggle to get on and off of an exercise bike, in which case a recumbent bike is recommended,” adds Amanda Capritto, a certified personal trainer and our expert reviewer.

Air

There aren’t any air bikes (aka fan bikes) on this list, but you may have seen one in a gym, functional fitness studio, or CrossFit box. “Air bikes are powered by the user, with a fan flywheel that creates resistance,” Capritto says. They’re generally motorless, and instead of handlebars, they often have two large moving arms that you push and pull in addition to pedaling with your feet. For this reason, “air bikes differ from recumbent and upright bikes in that they engage the upper body, thus providing a full-body workout,” Capritto adds.

Final Word 

Buying a piece of at-home cardio equipment can make a big difference in your workout routine, and thus, your life. It sounds like a tad dramatic, but squeezing in some exercise every day or a few times per week can help you feel better mentally and physically — and one of the best ways to make that happen is to have a dedicated place to break a sweat within your home. If you’re looking for a basic tool to fill that need, the good news is that there are plenty of exercise bikes under $500 that are up to the task. 

Even on a budget, you can find an exercise bike that fits you, depending on your home, workout routine, and needs. Are you looking to power through a virtual spin class, train for a race, or pedal leisurely while catching up on TV shows? Do you prefer the comfort of a recumbent bike, or want to be able to stand up out of the saddle? Is it important that you can stash the bike away when you have company, or do you have a spacious home gym or guest room where it could live? And finally, is it important to get the most affordable exercise bike possible, or would it be in your best interest to bump it up a notch? All of these questions are worth considering before you hit “add to cart.”

FAQs

References

Chavarrias M, Carlos-Vivas J, Collado-Mateo D, Pérez-Gómez J. Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas). 2019 Aug 8;55(8):452. 

Rissel C, Passmore E, Mason C, Merom D. Two pilot studies of the effect of bicycling on balance and leg strength among older adults. J Environ Public Health. 2013;2013:686412. 

Recumbent Bike vs. Upright Bike: What’s the difference? International Sports Sciences Association. (2019, July 31). https://www.issaonline.com/blog/post/recumbent-bike-vs-upright-bike-whats-the-difference 

Benefits of Physical Activity. Centers for Disease Control and Prevention. (2023, Aug 1).  https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm 

Petersen BA, Hastings B, Gottschall JS. Low load, high repetition resistance training program increases bone mineral density in untrained adults. J Sports Med Phys Fitness. 2017 Jan-Feb;57(1-2):70-76.

Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. 

Ozaki H, Loenneke JP, Thiebaud RS, Abe T. Cycle training induces muscle hypertrophy and strength gain: strategies and mechanisms. Acta Physiol Hung. 2015 Mar;102(1):1-22. 

American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. (2024, Jan 19).

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Sandow trophy hopeful Nick Walker had to sit out of the 2023 Olympia due to hamstring and calf injuries. However, Walker’s hiatus from the competitive limelight was short-lived, as he will compete at the 2024 New York (NY) Pro, scheduled for May 18, 2024. Should he win that contest for the second time in his career — he won it in 2021 — he would qualify for 2024 Mr. Olympia.

On Feb. 18, 2024, Walker published a video on his YouTube channel wherein he shared the back workout and training techniques he uses to sculpt a physique capable of clinching his second NY Pro title.

Nick Walker’s 2024 NY Pro Back Workout

Here is a snapshot of Walker’s high-volume back training session:

Pullover Machine

Machine High Row

Chest-Supported T-Bar Row

Seated Cable Row

Bent-Over Dumbbell Row

Reverse Pec Deck Flye

Rack Pulls

Hyperextensions

Check out Walker’s session below:

[Related: Wellness Bodybuilder Chloe Pickford Shares How to Build “Whammy” Quads]

Pullover Machine

Walker revealed that he last used the pullover machine in November 2023 during his Olympia prep. Walker employed a narrow grip and paused at the top. Walker’s programming has trended toward more time under tension (TUT) to maximize muscle fiber stimulation and away from heavy loads for the sake of it.

A study published in Sports Medicine concluded that slower tempos with longer TUT can create an adequate stimulus for both strength gains and muscle growth while allowing the use of lighter loads. (1)

Walker emphasized the importance of warm-ups, particularly for the first exercise. Loosening the joints, tendons, and ligaments can improve blood flow to the working muscles and reduce injury risk. 

Machine High Row

Unilateral exercises can be effective for fixing strength and muscle imbalances. Walker kept his chest off the pad and pulled his elbows past the midline at the bottom of each rep. That full range of motion (ROM) is key for Walker’s development:

Most growth happens in the fully stretched position.

Walker used rest-pause sets to train his lats to mechanical failure (where form starts to break due to muscle fatigue) to maximize lat fiber recruitment. 

Walker opined that people who perform more than two sets of an exercise can avoid training to muscle failure on each set, as the higher total volume can result in similar hypertrophic results. 

Chest-Supported T-Bar Row

Walker flared his elbows during the concentrics to better engage the upper body, including the lats, rear delts, traps, rhomboids, and teres major and minor. He retracted the scapula to maintain a proud chest to achieve a tight contraction.

The 29-year-old takes long rests between sets. “Maximum growth comes from longer rest periods and making sure you’re contracting [the target muscle] as hard as you can,” Walker said. “If you go too fast into your next set, odds are, you’re not going to get as many reps as you probably could.” 

A randomized controlled trial published in the Journal of Strength and Conditioning Research found that longer rest periods (three minutes) led to greater increases in muscle strength and size in the thigh and potentially the triceps compared to shorter rest periods (one minute) in experienced lifters. (2)

Seated Cable Row

Rowing exercises promote back thickness, whereas vertical pulling exercises bias back width. Walker used a wider-than-shoulder-width grip on the bar and pulled it toward his belly button to target the lower lats. 

“Cable rows are one of my favorites,” said Walker. “I can contract [the target muscles] with them really hard.” Cables keep constant tension on the target muscle throughout the ROM, which can help promote hypertrophy. 

The New Jersey native’s mind-muscle connection further promotes hypertrophy as he can more accutely squeeze the target muscles with each rep, applying more stimulation to that target. (3)

Bent-Over Dumbbell Row & Reverse Pec Deck Flye

Walker performed one set of single-arm dumbbell rows with 130-pound dumbbells to muscle failure. He kept his torso parallel to the floor throughout the exercise to ensure the lats moved the weight. 

Walker did three sets of reverse pec deck flyes to hit the posterior deltoids. Per Walker, his rear delts respond best at high-rep ranges (15-20 reps per set). After Walker hit failure in his full ROM, he performed partial reps. (4)

Rack Pulls & Hyperextensions

Rack pulls’ restricted ROM limits hamstring activation, allowing the lifter to bias the upper and lower back. Walker used a slow and controlled rep cadence to eliminate momentum

After rack pulls, I like to fry out the lower back with one to two sets of hyperextension.

Walker used a resistance band to maintain constant tension on the lower back throughout the ROM. 

At the time of writing, Walker is the only Men’s Open bodybuilder confirmed for the 2024 New York Pro. We’ll see if he has rebounded sufficiently from his injury to capture another invite to bodybuilding’s grandest stage.

References

Wilk M, Zajac A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650. doi:10.1007/s40279-021-01465-2

Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of strength and conditioning research, 30(7), 1805–1812. https://doi.org/10.1519/JSC.0000000000001272

Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199

Featured image: @nick_walker39 on Instagram

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The kids are not alright, at least according to a new literature review published in Dec. 2023. The paper, cheekily entitled “May the Force Be with Youth: Foundational Strength for Lifelong Development,” was published in the journal Current Sports Medicine Reports last December. Reports is curated by the American College of Sports Medicine. 

In the review, the authors rely on recent scientific studies to make some strong claims: That children and young adolescents today are failing to meet the strength, coordination, and general athletic requirements to prevent disease later in life.

“Measurable reductions in physical fitness are beginning to emerge,” the authors assert at the onset of their arguments. Here’s what’s going on and whether their claims hold water. 

Credit: VGstockstudio / Shutterstock

[Related: Research Shows That Active Children Get Better Grades]

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What the Study Says

This analytical review — note that it was not a real-world study carried out on child participants — was authored by Faigenbaum et al., who examined a collection of existing literature on sport and physical activity behaviors among children and adolescents.

Their chief assertion is straightforward enough; today’s youth are not as fit as they should be. (1) According to Faigenbaum & colleagues’ reporting, only one in five children met the physical fitness benchmarks set by the World Health Organization. (2)

Those benchmarks include attaining 60 minutes of moderate-to-vigorous physical activity (MVPA) each day. As such, the authors assert that there’s a growing prevalence of what they call “pediatric dynapenia” in children and teens. Dynapenia typically describes the gradual loss of muscular strength and endurance in elderly folk. As such, the paper indicates that a “cycle of consequences” is starting to take shape: 

Dynapenia in children creates a “strength deficit,” which leads to functional limitations in mobility and activity.

These functional limitations create sedentary behavioral habits in children.

Habitual physical inactivity and failure to meet MVPA benchmarks increase injury risk.

Higher injury risks and a sedentary lifestyle reduce resilience and lead to poor health outcomes.

These conditions increase the likelihood of disability and disease, which creates more dynapenia, and the cycle repeats. 

Other Findings

Faigenbaum & colleagues examined additional studies to look a bit deeper into the causes and consequences of these behaviors. 

They argue that current physical activity guidelines place too much emphasis on general movement at the expense of “strength-building activities.”

Children should practice fundamental movement patterns such as pushing, pulling, or anti-rotation exercises, the authors argue. 

The authors examined longitudinal data showing that muscular weakness during adolescence is predictive of disability up to 30 years later, particularly for nervous system or psychiatric conditions. (3)

Faigenbaum & colleagues identified that children with excessive smartphone use or television time tend to have poor health outcomes later in life. 

All is not lost for Generations Z & A, though. The authors of this paper also examined existing studies to identify what types of physical activity are best suited to preventing poor health later in life.

The authors regard bodyweight exercise, group training masked as “play,” and carefully controlled weight lifting as beneficial. They also cited one specific paper that argued that the ability to squat 105% of body weight is the optimal benchmark for preventing traumatic knee injuries (note that this study was conducted on adolescent female athletes). (4)

[Related: The Best Beginner Workout Plan to Kickstart Your Fitness Goals]

Limitations

While Faigenbaum et al. were comprehensive in their examination of the existing literature on childhood activity levels, this review does come with some considerations.

This work is a literature review, not a longitudinal study, cohort study, or cross-sectional experiment. The authors did not conduct experiments and draw direct conclusions from their data; they examined existing works and compiled their arguments accordingly. 

More specifically, the authors did not cite specific comparisons in strength tests between children in 2023 and years past. 

Many of the claims made in this paper are speculative or correlational instead of causative. However, the authors’ arguments are steeped in a wide array of existing data from other researchers. 

Your Takeaways

This paper examined general trends in physical activity, fitness, and muscular strength among children and young adolescents. By reviewing existing literature, Faigenbaum & colleagues painted a clear picture — children and teens are less active overall than in years past, and these habits may lead to poor health outcomes and chronic disease in adulthood. 

References 

Faigenbaum, Avery D. EdD, FACSM1; Ratamess, Nicholas A. PhD1; Kang, Jie PhD, FACSM1; Bush, Jill A. PhD, FACSM1; Rial Rebullido, Tamara PhD2. May the Force Be with Youth: Foundational Strength for Lifelong Development. Current Sports Medicine Reports 22(12):p 414-422, December 2023. | DOI: 10.1249/JSR.0000000000001122

World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva, Switzerland: World Health Organization; 2020. 

Henriksson H, Henriksson P, Tynelius P, Ortega FB. Muscular weakness in adolescence is associated with disability 30 years later: a population-based cohort study of 1.2 million men. Br. J. Sports Med. 2019; 53:1221–30.

Augustsson SR, Ageberg E. Weaker lower extremity muscle strength predicts traumatic knee injury in youth female but not male athletes. BMJ Open Sport Exerc. Med. 2017; 3:e000222.

Featured Image: VGstockstudio / Shutterstock

The post New Study Argues That Today’s Children Are Weaker Than Previous Generations appeared first on BarBend.

Of the many myths that populate the world of fitness, the notion that cardio exercise directly burns body fat might be the most pervasive of them all. A whole host of infomercials and influencers have promoted this “cardio as a fat-burning cure-all” prescription. In the end, many gymgoers have developed mistaken beliefs about cardio and motivations for hitting the treadmill.

By taking the time to fully understand what cardio can and can’t do to promote fat loss, you can build a more efficient plan to reduce body fat and optimize your cardio workouts. Here’s what you need to know, right from the mouth of one of our finest experts.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

What Is Cardio?

In the context of treadmill workouts and sprint sessions, “cardio” is short for “cardiovascular exercise.” It refers to a form of exercise that increases your heart rate and maintains it at an elevated pace for an extended period. 

Alternate definitions of cardio may include having your largest muscle groups involved in the exercise, since the movement of these muscles is often necessary to sustain an elevated heart rate. Think: running, box jumps, and using a rowing machine.

In practice, cardio workouts often take the form of low- to moderate-intensity physical activity intended to move the body from one place to another. These types of exercises might range from walking and running to swimming, skiing, rowing, cycling, or even steady mountain climbing.

Does Cardio Actually Burn Fat?

Cardio does not literally target and burn body fat. This is because the systems that enable you to burn fat are as complex as the processes that form fat in the first place. 

What Is the Relationship Between Cardio and Fat Loss?

The correlation between the exercises you perform and the body weight you lose depends on how much energy you use relative to how much energy you consume — i.e., your caloric intake. This is essential to understand because only a fraction of your weight loss will be the result of intentional physical activity. And, not all of the weight you lose will consist of body fat.

How Does Your Body Lose Fat?

Calories are a unit of energy, much like centimeters or inches are units of distance. At the most basic level, body fat is stored when the number of calories you consume exceeds the number of calories you burn. (1) 

If the amount of calories you ingest exceeds your daily energy expenditure, your body stores the excess calories as fat. The amount of energy you need each day includes your basal metabolic rate (BMR), which is how much energy your body needs to maintain its most basic functions.

[Read More: The 11 Best Fat Burner Pills That Work]

By storing excess calories as fat, your body is ensuring that you’ll have energy later if needed. If you eat too few calories to function, your body may burn fat to make up the shortfall.

How Cardio Influences Weight Loss

Simply stated, your body burns calories to fuel your fitness activities. The intensity and duration of your cardio session will determine the total number of calories burned while you train. (2) 

For instance, lower-intensity cardio burns fewer calories than faster-paced cardio. That’s because 10 minutes of jogging takes less energy than, say, 10 minutes of hard running. 

Still, the amount of energy (calories) that exercise uses compared to the amount of energy your body needs for its most basic functions is pretty small. Exercise will usually burn only a small fraction of calories compared to your BMR, so a calorie deficit is most easily created through your nutrition plan.

How to Add Cardio to Your Training

The form of cardio you decide to add to your training depends on several personal factors. If you are just getting started on your path to fitness, an exercise like brisk walking on a cushioned treadmill may be the most accessible path. 

On the other hand, if you’re more experienced and aiming to up the ante, high-intensity interval training (HIIT) may be the way to go. HIIT treadmill workouts or other forms of HIIT might be more attractive to someone wanting to bring the heat. 

This approach might be extra enticing if you’re aiming to build muscle mass. HIIT can provide physiological outcomes similar to more traditional, low-intensity cardio in a shorter amount of time. (3) 

[Read More: The Best Foods for Energy Before, During, and After Your Workouts]

It’s not all about running, either. Here are some options for adding cardio to your routine:

Low-intensity steady-state (LISS) cardio, including walking your dog, jogging, and low-intensity sessions on the elliptical or exercise bike

Rowing machine workouts

Sprint workouts

CrossFit-style workouts featuring moves like box jumps, burpees, and barbell thrusters

Regardless of the form you select, cardio can improve your heart health along with, yes, burning calories. (4)

If you opt to use cardio to boost your caloric deficit, cardio routines can be added before or after your strength training sessions, or they can serve as their own standalone workouts. 

Note: if your main goal is building strength, you’ll want to perform your cardio training after strength training. If your main goal is building a strong cardio base, you can do cardio first.

Other Cardio Misconceptions

The belief that consistent cardio is the biggest key to weight loss is just the tip of the iceberg. The more you unpack this misunderstanding of what cardio can accomplish, the more you’ll expose the smaller myths about cardio that prop up the larger misconception. 

This is why it’s nice to have access to expert-level guidance to help explain away the myths — and that’s exactly what we have for you.

Misconception #1: All of the calories you burn during cardio come directly from fat.

You may have heard that a pound of fat equals 3,500 calories. You may also have been led to believe that every calorie burned during exercise chips away at a specific pound of fat on your body. Sadly, this is a major oversimplification of the energy-production process.

“Your body generates energy from a variety of different sources and systems to power exercise and movement,” says Dickson. “While body fat stores are a preferred fuel source, your body can only oxidize so much fat at a time. It’s more practical to keep track of caloric expenditure and not worry so much about what energy source your body is turning to at the moment.”

Misconception #2: Unless your heart rate is in its fat-burning zone, you won’t burn fat while you exercise.

A well-intentioned personal trainer might have told you that aerobic exercise was essential for fat-burning, and then directed you to the area of a fancy chart labeled “fat-burning zone.” While there is a kernel of scientific truth behind that general premise, don’t allow it to steer you away from higher-intensity methods like HIIT workouts.

[Read More: The 11 Best Fat Burners for Men ]

“While there is technically a range of energy expenditure wherein body fat is the ‘preferred’ fuel source, understand that you don’t necessarily lose fat during your workout,” explains Dickson. “Your body is constantly adjusting its total energy balance (like a financial spreadsheet or checkbook). The calories you burn during your workout will result in fat loss if, at the end of the day, you’ve burned more energy than you’ve consumed from food. This is called a negative net energy balance.”

Misconception #3: Cardio is always better than strength training for burning fat.

You know that weight training helps build muscle. But cardio is not the only exercise that contributes to fat loss. Not only does this approach impose a very narrow view of wellness, but it also overlooks the role that strength training plays in promoting fat loss. 

[Read More: Everything You Need to Know About How to Increase Strength]

“It’s not productive to view exercise through a qualitative lens when trying to lose fat,” says Dickson. “One type of workout may burn more calories than another, but the type of training you choose to perform will provide a host of unique benefits. For instance, a moderately difficult strength training workout may burn fewer calories than an hour on the stair-stepper, but lifting weights also strengthens your muscles, improves bone density, and can even increase your overall metabolic rate by building new muscle tissue.”

How to Lose Weight

Alter your daily calorie intake with a healthy diet: Limiting your calories to a sustainable but in-deficit range will make it easier to create the type of caloric deficit that results in fat loss.

Build muscle mass with resistance training: By taking steps to grow new lean muscle mass, you will increase the amount of metabolically active tissue in your body, enabling you to burn more calories at rest.

Increase the amount of time you devote to cardiovascular exercise: Consistent cardio training can expedite your body’s energy utilization and slightly broaden your daily caloric deficit. It’s important to note that this is far from the first thing that should be on your list — instead, cardio can be considered a supplementary tool in your box.

For a measure of how many calories you should eat per day if you’re aiming to lose weight, check out BarBend’s calorie calculator. Remember that the key to safer, more sustainable weight loss is making sure you have enough energy to fuel your daily activities and enjoyment.

[Read More: How to Calculate Your Macronutrients for Weight Loss]

Your Takeaways

So can cardio burn fat? Here’s what you should be walking away with.

While cardio does not directly burn your belly fat, it can be one component of a multifaceted strategy to alter your body composition. 

There are many different kinds of cardio you can integrate into a balanced training program.

Calories are a unit of measuring energy. The calories you burn — the energy you use — during cardio does not necessarily come from fat. And that’s OK. 

Your heart rate does not have to be in the “fat-burning zone” for cardio to be effective. 

Strength training can be a significant driver of body recomposition. 

The amount of energy (calories) you need to maintain your body’s basic functions is much greater than the energy (calories) you burn in a cardio workout during any given day. Cardio is only a small component of any overall weight loss goal.

FAQs

Still looking for answers about whether or not cardio should be your go-to tool for fat-burning? Here are some quick answers to help you along!

References

Redinger RN. Fat storage and the biology of energy expenditure. Transl Res. 2009 Aug;154(2):52-60.

Marandi SM, Abadi NG, Esfarjani F, Mojtahedi H, Ghasemi G. Effects of intensity of aerobics on body composition and blood lipid profile in obese/overweight females. Int J Prev Med. 2013 Apr;4(Suppl 1):S118-25.

Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201.

Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135.

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014 Jan-Feb;56(4):441-7.

The post Does Cardio Burn Fat? The Anatomy of a Fitness Myth appeared first on BarBend.

Unlock the secrets to a chiseled lower chest with our expert guide on the best lower chest training exercises and workouts.

Discover why targeting this often-neglected area is key to achieving a balanced and visually striking chest. Learn how specific exercises like decline presses and dips can transform your lower chest, enhancing both its appearance and strength.

Whether you’re seeking to improve your physique or boost your functional strength, our tips on angles, positions, and targeted movements promise a comprehensive approach to chest development.

Can You Actually Isolate the Lower Chest?

While no exercise can completely isolate any one part of the pectoral muscle due to its interconnected nature, certain movements can emphasize the lower chest more effectively.

By adjusting angles and positions, it’s possible to place greater stress on the lower chest fibers, leading to more pronounced development in this area.

Exercises like decline presses and dips, when performed with proper technique, can significantly engage the lower chest, enhancing its appearance and strength.

This targeted approach allows for a comprehensive chest workout that addresses both aesthetic and functional goals, ensuring balanced development across the entire pectoral area.

Exercises to Target the Lower Chest

Targeting the lower chest can significantly enhance your chest’s overall appearance and functionality. Below are detailed exercises specifically designed to focus on this area.

Decline Bench Press

How to do it:

Secure your legs at the end of the decline bench and lie down with your eyes under the barbell.

Grasp the bar with a medium-width grip, un-rack it, and hold it straight over your chest with arms locked.

Inhale and lower the bar slowly to your chest, keeping your elbows close to your body.

After a brief pause, push the bar back to the starting position by extending your arms, exhaling as you perform this movement.

Muscles Worked/Benefits: The bench press primarily targets the lower pectoral muscles, offering a concentrated way to build mass and strength in the lower chest area. Secondary muscles engaged include the triceps and deltoids, making it a compound movement with broad benefits.

Equipment Needed: A decline bench and a barbell or dumbbells.

Chest Dips (and Variations)

Standard Chest Dip:

How to Do It:

Grip the parallel bars and lift your body until your arms are straight.

Lean forward slightly, keeping your elbows flared out.

Lower your body until your shoulders are slightly below your elbows or as low as comfortably possible.

Push yourself back up to the starting position, focusing on using your chest muscles.

Muscles Worked/Benefits: This variation targets the lower chest and triceps, enhancing chest definition and increasing upper body strength.

Equipment Needed: Parallel bars or a dip station.

Dip Plus:

Adds an extra push at the top of the movement to engage the serratus anterior, further stabilizing the shoulder and chest.

Straight Bar Dip:

Performed on a straight bar, this variation challenges your grip and balance, emphasizing the lower chest and core.

Decline Cable Dip:

By using a cable machine and a decline bench, this innovative approach allows for constant tension on the lower chest, maximizing muscle activation.

For each variation:

Ensure your body leans forward to shift the focus onto the lower chest.

Adjust your grip and elbow position to find the angle that best targets the lower chest.

Use controlled movements to maximize muscle engagement and minimize injury risk.

Cable Exercises

Cable exercises are versatile and effective for targeting the lower chest, offering constant tension throughout the movement. Here are several key exercises:

Cable Crossover

Steps to Perform:

Set the pulleys to the highest position.

Stand in the middle of the machine, slightly forward, holding the handles with palms facing down.

With a slight bend in your elbows, bring your hands together in a wide arc until they meet in front of your hips.

Slowly return to the starting position in a controlled motion.

Muscles Worked/Benefits: Targets the lower chest muscles, improving muscle definition and enhancing the chest’s overall appearance. It also engages the shoulders and triceps.

Equipment Needed: Dual cable machine.

Jackhammer Pushdown

Steps to Perform:

Attach a straight bar to a high pulley.

Grasp the bar with an overhand grip, elbows close to your sides.

Push the bar down towards your thighs, leaning forward slightly as you extend your arms.

Return to the starting position with control.

Muscles Worked/Benefits: This exercise focuses on the lower chest and triceps, offering a unique angle of resistance.

Equipment Needed: Cable machine with a straight bar attachment.

Standing Cable LC Press

Steps to Perform:

Set the pulleys to the lowest position and choose a moderate weight.

Stand in the center, holding the handles with your palms facing down.

Press the handles up and together in a sweeping arc, extending your arms fully in front of your chest.

Return to the starting position with control.

Muscles Worked/Benefits: Primarily targets the lower chest, with additional emphasis on the shoulders and triceps.

Equipment Needed: Dual cable machine.

Kneeling X Press

Steps to Perform:

Set the pulleys to a high position and kneel between them, facing away from the machine.

Hold the handles with your arms extended and crossed over each other in an “X” formation.

Press the handles down and out to your sides, uncrossing your arms until they are fully extended at hip level.

Slowly return to the starting position.

Muscles Worked/Benefits: This exercise effectively isolates the lower chest while engaging the core due to the kneeling position.

Equipment Needed: Dual cable machine.

D2 Flexion Crossover

Steps to Perform:

Attach a handle to the low pulley.

Stand with your side to the machine, gripping the handle with the hand farthest from the machine.

With a straight arm, sweep the handle up and across your body to shoulder height, rotating your torso as you move.

Return to the starting position with control.

Muscles Worked/Benefits: Targets the lower chest and improves shoulder mobility.

Equipment Needed: Single cable machine.

High Cable Fly

Steps to Perform:

Set the pulleys above head height and select a moderate weight.

Stand in the center with a handle in each hand, palms facing forward.

With a slight bend in your elbows, bring your hands down and together in front of your waist.

Slowly return to the starting position, allowing your chest to stretch.

Muscles Worked/Benefits: Focuses on the lower chest, with the high angle providing a unique stretch and contraction.

Equipment Needed: Dual cable machine.

Push-Up Variations

Push-ups are a versatile bodyweight exercise that can be modified to target the lower chest specifically.

Incline Push-Up

Steps to Perform:

Place your hands on the edge of the raised surface, slightly wider than shoulder-width apart.

Step your feet back to form a straight line from your head to your heels.

Lower your chest towards the surface, keeping your elbows close to your body.

Push through your hands to return to the starting position.

Muscles Worked/Benefits: Primarily targets the lower chest and triceps, with the incline position placing more emphasis on the lower chest.

Incline Twisting Push-Up

Steps to Perform:

Start in a standard push-up position.

As you lower yourself, twist your torso and lift one arm off the ground, reaching towards the opposite side.

Return to the push-up position and repeat on the other side.

Muscles Worked/Benefits: Adds rotation to target the lower chest and obliques, enhancing core stability and chest strength.

Decline Push-Up

Steps to Perform:

Place your feet on the raised surface and hands on the ground, slightly wider than shoulder-width apart.

Lower your body towards the ground by bending your elbows, keeping your body straight.

Push through your hands to return to the starting position.

Muscles Worked/Benefits: This variation places more emphasis on the lower chest and shoulders, increasing the intensity of the standard push-up.

Stability Ball Push-Up

Steps to Perform:

Place your hands on the stability ball, slightly wider than shoulder-width apart.

Extend your legs behind you, forming a straight line with your body.

Lower your chest towards the ball, keeping your elbows close to your body.

Push yourself back up to the starting position.

Muscles Worked/Benefits: Targets the lower chest while engaging the core and improving balance.

Equipment Needed: Stability ball.

Dumbbell and Machine Exercises

These exercises provide a range of options for targeting the lower chest, utilizing different equipment to engage the muscles effectively.

Dumbbell Chest Press

Steps to Perform:

Lie on a bench with a dumbbell in each hand, palms facing forward.

Press the dumbbells up until your arms are extended above your chest.

Lower them back down slowly to the starting position.

Muscles Worked/Benefits: Targets the pectoral muscles, with emphasis on the lower chest when performed on a decline bench. It also engages the triceps and shoulders.

Equipment Needed: Dumbbells and a bench (preferably adjustable for decline positions).

Machine Chest Press

Steps to Perform:

Adjust the seat so the handles are at chest level.

Grip the handles and press forward until your arms are extended.

Slowly return to the starting position.

Muscles Worked/Benefits: Provides a stable way to isolate the chest muscles, particularly beneficial for beginners or those looking to focus on form.

Equipment Needed: Chest press machine.

Cable Chest Flyes

Steps to Perform:

Set the pulleys to a low position for lower chest focus.

Hold the handles with your palms facing in, and step forward in a staggered stance.

With a slight bend in your elbows, bring your hands together in a wide arc until they meet in front of your body.

Slowly return to the starting position.

Muscles Worked/Benefits: Targets the chest muscles, enhancing muscle definition and strength across the chest, including the lower regions when adjusted appropriately.

Equipment Needed: Dual cable machine.

Dumbbell Chest Fly

Steps to Perform:

Lie on a bench with a dumbbell in each hand, arms extended above your chest.

With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.

Bring them back up to the starting position.

Muscles Worked/Benefits: Isolates the chest muscles, improving muscle tone and definition. Performing this on a decline bench targets the lower chest.

Equipment Needed: Dumbbells and a bench.

Machine Chest Fly

Steps to Perform:

Adjust the seat so the handles are at chest level.

Grip the handles and bring them together in a smooth, controlled motion.

Slowly return to the starting position.

Muscles Worked/Benefits: Specifically targets the chest muscles, providing a controlled movement that is easy to perform correctly.

Equipment Needed: Chest fly machine.

Dumbbell Pullover

Steps to Perform:

Lie perpendicular on a bench with only your upper back supported, feet flat on the ground.

Hold a dumbbell with both hands above your chest, arms extended.

Lower the dumbbell back and over your head in an arc, keeping your arms straight.

Pull the dumbbell back to the starting position.

Muscles Worked/Benefits: Targets the lower chest, lats, and triceps, offering a unique stretch and contraction across the chest.

Equipment Needed: Dumbbell and a bench.

Decline Dumbbell Chest Fly

Steps to Perform:

Lie on a decline bench with a dumbbell in each hand, arms extended above your chest.

With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.

Bring them back up to the starting position.

Muscles Worked/Benefits: Focuses on the lower chest, enhancing muscle separation and definition.

Equipment Needed: Dumbbells and a decline bench.

Dumbbell Hip Extension Floor Press

Steps to Perform:

Lie on the floor with knees bent and a dumbbell in each hand.

Lift your hips towards the ceiling, engaging your glutes.

Press the dumbbells up until your arms are fully extended, then lower them back to your chest.

Muscles Worked/Benefits: Targets the lower chest and triceps while engaging the core and glutes through hip extension.

Equipment Needed: Dumbbells.

Complete Workouts for Lower Chest Development

Crafting a comprehensive workout regimen that includes focused lower chest development is essential for achieving a well-rounded and aesthetically pleasing chest.

Below, find examples of workouts that target the full chest with an emphasis on the lower region, alongside recommendations for sets, reps, and how to properly warm up.

Full Chest Workout Example (Including Lower Chest)

Warm-Up: 5-10 minutes of light cardio (jogging, jumping jacks) followed by dynamic chest stretches.

Flat Bench Press: 4 sets of 8-12 reps.

Incline Dumbbell Press: 3 sets of 8-12 reps.

Decline Bench Press: 4 sets of 8-12 reps to target the lower chest.

Cable Crossover (Low Pulley setting for lower chest focus): 3 sets of 12-15 reps.

Dips with a slight forward lean: 3 sets to failure for deep lower chest engagement.

Cool Down: Stretching exercises focusing on the chest and shoulders.

The Ultimate Lower Chest Workout: Exercises for Definition + Strength

Decline Dumbbell Fly: 4 sets of 10-12 reps.

Cable Crossover (from high to low): 4 sets of 12-15 reps, focusing on squeezing at the bottom.

Dips (Chest Version): 4 sets to failure, leaning forward to emphasize the lower chest.

Decline Cable Press: 3 sets of 10-12 reps, ensuring a full range of motion.

Push-Up Variations (Decline Push-Ups): 3 sets to failure, adjusting the feet elevation to increase intensity.

Recommended Sets, Reps, and Weight Percentages for Strength Gains

Strength Focus: For building strength, focus on 4-6 sets of 4-8 reps with heavier weights (75%-85% of your 1RM).

Hypertrophy Focus: To encourage muscle growth, aim for 3-5 sets of 8-12 reps with moderate weights (65%-75% of your 1RM).

Endurance and Definition: For endurance and definition, opt for 2-4 sets of 12-15+ reps with lighter weights (50%-65% of your 1RM).

Always allow for at least 48 hours of recovery for the muscle group before targeting it again to ensure proper healing and growth.

Workout Example for Lower Chest

Warm-Up: Dynamic chest stretches and light cardio.

Decline Bench Press: 4 sets of 6-8 reps.

Dumbbell Pullovers: 3 sets of 8-10 reps.

Cable Flyes (set at lower pulley): 4 sets of 10-12 reps, focusing on the stretch and contraction of the lower chest.

Dips: 3 sets to failure, focusing on depth and form.

How to Warm-up Your Lower Chest Before Training

Warming up the lower chest, and the entire pectoral muscle group, is crucial to prevent injuries and maximize performance.

Cardio Warm-Up: Start with 5-10 minutes of light cardio to increase heart rate and blood flow to the muscles.

Dynamic Stretching: Perform arm swings, arm circles, and chest openers to enhance flexibility and reduce muscle stiffness.

Activation Exercises: Use light weights or resistance bands to perform exercises such as chest presses and flyes with a focus on the lower chest. Aim for high reps (15-20) to fully activate the muscles without inducing fatigue.

Progressive Overload: Begin your workout with lighter weights, gradually increasing the load to prepare the muscles for heavier lifting.

Training Strategies and Tips

Maximizing the development of the lower chest requires a strategic approach to training. Below are targeted strategies and tips to enhance lower chest growth effectively.

How to Effectively Train the Lower Chest

Frequency: Aim for 2-3 chest-focused sessions per week, allowing sufficient recovery time.

Intensity: Incorporate a mix of heavy lifting (for strength) and moderate to high reps (for hypertrophy).

Variety: Rotate exercises to target the lower chest from different angles and prevent plateaus.

Sets and Reps Guidance

Strength Building: 4-6 sets of 4-8 reps at 75%-85% of your 1RM.

Muscle Growth: 3-5 sets of 8-12 reps at 65%-75% of your 1RM.

Muscle Endurance and Definition: 2-4 sets of 12-15+ reps at 50%-65% of your 1RM.

Adjust sets and reps based on your goals, ensuring you progressively overload the muscles over time.

Addressing Common Issues: Why My Lower Chest is Not Growing?

Plateaus in Training: Vary your exercises, angles, and rep schemes regularly to avoid adaptation and stimulate growth.

Insufficient Intensity: Ensure you’re lifting heavy enough weights to challenge your muscles within the recommended rep ranges.

Inadequate Recovery: Overtraining can hinder growth. Ensure you’re allowing enough recovery time and focusing on nutrition and sleep.

Poor Form: Incorrect technique can shift the focus away from the lower chest. Consider working with a trainer to improve your form.

Benefits of Training Your Lower Chest

Improved Posture: Strong lower chest muscles contribute to better shoulder alignment and upper body posture. This adjustment reduces the risk of back pain and other posture-related issues.

Better Breathing: A well-developed chest, including the lower region, supports respiratory function. It allows for more efficient lung expansion, facilitating improved oxygen intake during exercise and daily activities.

Enhanced Athletic Performance: Training the lower chest enhances overall upper body strength, contributing to better performance in sports and activities requiring pushing, pulling, and lifting motions.

Understanding Chest Muscles

Grasping the anatomy of the chest muscles is fundamental for effective training, especially when aiming to target specific areas like the lower chest. The chest, or pectoral area, comprises several key muscles that work together to facilitate a broad range of upper body movements.

Anatomy of the Chest

The chest’s muscular structure is primarily made up of the pectoralis major and pectoralis minor, alongside other muscles that play supportive roles in chest function and movement.

Pectoralis Major: This is the largest chest muscle, covering the majority of the chest area. It’s responsible for movements such as flexing, rotating, and adducting the humerus (the bone of the upper arm).

Pectoralis Minor: Situated beneath the pectoralis major, this smaller muscle assists in movements of the shoulder blade, including its depression and protraction.

Key Areas of the Pectoral Muscle

The pectoralis major can be further subdivided into different areas based on the direction of the muscle fibers and their points of attachment:

Upper Chest (Clavicular Head): This area is targeted by exercises that involve pressing from lower to higher angles.

Middle Chest (Sternal Head): The bulk of chest exercises target this central area, focusing on flat and incline movements.

Lower Chest (Costal Head): This region is emphasized through exercises involving downward angles and movements that require pushing away from the body.

References

Solari, F., & Burns, B. (2020). Anatomy, Thorax, Pectoralis Major Major. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK525991/

Lauver, J. D., Cayot, T. E., & Scheuermann, B. W. (2015). Influence of bench angle on upper extremity muscular activation during bench press exercise. European Journal of Sport Science, 16(3), 309–316. https://doi.org/10.1080/17461391.2015.1022605

Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International Journal of Environmental Research and Public Health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339

Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2019). Specific prime movers’ excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. European Journal of Sport Science, 1–9. https://doi.org/10.1080/17461391.2019.1655101

A thermal earring developed by University of Washington researchers can detect changes related to stress, eating, exercise and even ovulation

Researchers from the University of Washington have introduced the thermal earring, a piece of smart tech they say could redefine how we monitor our health.

The device continuously monitors earlobe temperature to provide more insights into users’ health in a fashionable and discreet manner. Co-lead authors Yujia (Nancy) Liu and Qiuyue (Shirley) Xue conducted the research. 

Like the smart ring, the thermal earring combines fashion and functionality. Similar to a paperclip in size and weight, it includes a magnetic clip that attaches one temperature sensor to the earlobe and another that dangles below to gauge room temperature. It can also be customized with designs made of resin, like flowers and gemstones, without compromising its accuracy. It has a twenty-eight-day battery life, which is far longer than many competitors. 

The research team focused their work on the limitations of current wearables and proposed earrings as a stylish and comfortable alternative. Earlobes, Xue discovered, provide a more consistent temperature reading compared to hands or wrists. In small proof-of-concept tests, the earrings were less variable compared to comparable smartwatches. 

“I wear a smartwatch to track my personal health, but I’ve found that a lot of people think smartwatches are unfashionable or bulky and uncomfortable,” Xue told the University of Washington. “I also like to wear earrings, so we started thinking about what unique things we can get from the earlobe. We found that sensing the skin temperature on the lobe, instead of a hand or wrist, was much more accurate.”

The thermal earring can detect changes related to stress, eating, exercise and even ovulation. Xue and her team of researchers are looking into expanding the earring’s capabilities to include heart rate and activity monitoring and possible sustainable power sources. The device is not yet commercially available but could disrupt the jewelry wearable space. 

The wearables space has been hot lately, with Oura, Apple and Whoop all making waves and Samsung poised to enter the market with its Galaxy Ring, reportedly set for release this summer.

Brands like Oura, Apple and Whoop continue to evolve the technology behind their products, with new and improved features like Whoop Coach and Apple’s new mental health offerings. Temperature monitoring has become more popular than ever, with some wearables like the Oura Ring using it for natural birth control methods and cycle tracking. 

The post Could Smart Earrings Shake Up the Wearables Space? Researchers Think So appeared first on Athletech News.

Founder Phillip Mills will play a larger role in running the company as Les Mills rolls out new in-club workouts and live events

Les Mills has revamped its leadership team with founder Phillip Mills at the forefront as the international fitness brand plans new strategies to enhance the in-club experience, new workout classes and live fitness events.

The leadership changes follow the departure of Les Mills CEO Clive Ormerod, who announced last November that he’d be stepping down from his role to spend time with his family before embarking on a new opportunity. 

“We now have a new leadership team in place – featuring myself as Group Managing Director and James Graham as CEO of Global Markets – with a clear plan to get back to what we do best in driving success for clubs and instructors,” confirmed Phillip Mills, who stepped in to run the company upon Ormerod’s exit. Keith Burnet, the fitness brand’s CEO of global markets, also left Les Mills to launch his own business. 

The Return of Live Fitness

“We leaned on digital products to support our club partners through the pandemic, and now we’re doubling down on live fitness experiences to accelerate the next phase of industry growth,” Mills said.

Even with the worst of the pandemic behind those in the industry, Mills noted that the past few years have seen clubs having to cut costs and increase prices to return to profitability.

“Members aren’t silly, and they’ve noticed this, so to get back to member growth, we need to elevate the in-club experience,” he continued. “To support this, we’ve developed a whole new generation of workout experiences that are testing off the charts in our New Zealand clubs, and we’ve started launching last year.”

Les Mills Live, in collaboration with Adidas, has a list of nine tour stops scheduled for 2024, kicking off with a training festival in Brisbane next month.

An Array of New Workouts

In addition to new class launches this year, Les Mills is unveiling an “Accelerate Club Success” strategy to elevate the in-club experience with fresh programming, such as Functional Strength, Les Mills Dance, Shapes and Strength Development. The fitness brand also plans to launch three or four additional programs this year, including Ceremony and Conquer, two new club-in-club programs.

The Les Mills leadership team also includes Martin Franklin, U.K. and Western Europe CEO, Lena Holmberg, Nordic and Eastern Europe CEO and Sean Turner, U.S. CEO.

Although Les Mills is certainly taking steps to drive its fitness experience in-club and at live events, the brand has also made headway in the metaverse, launching Les Mills XR Bodycombat for Meta Quest 3 and, more recently, Les Mills XR Dance.

The post Les Mills Revamps Exec Team, Doubles Down on Live Fitness appeared first on Athletech News.

The rival wellness tech brands are currently embroiled in a legal battle over alleged patent infringement

In an escalating legal battle in the wellness tech industry, Therabody has filed a lawsuit against rival Hyperice for defamation, trade libel and related causes of action, the company announced. Therabody filed suit in the U.S. District Court for the Central District of California on Friday.

Therabody’s lawsuit is not one of intellectual property, but of defamation, injury to reputation and trade libel, which is the publication of a false statement of fact that results in monetary damages, and other related claims.

The wellness tech company alleges that Hyperice made defamatory statements to an athletics store that carries Therabody products, as well as at a trade show. Therabody also asserted false advertising and unfair competition in violation of the California Business and Professions Code, in addition to the common law claims of defamation and trade libel.

Hyperice declined to comment on the newly filed defamation lawsuit.

Wellness Tech Wars

Therabody’s defamation suit comes after Hyperice filed lawsuits for patent infringement against Therabody and several other brands earlier this year. Friday’s filing demonstrates that Therabody will go beyond merely defending itself in the patent infringement case.

“Dr. Jason Wersland invented the Theragun in February 2008. Therabody has always been a leader in wellness technology and has secured over 600 global patents,” said Therabody CEO Monty Sharma. “As a response to the statements that Hyperice made referring to us as imitators after it filed its lawsuit against us in January 2024, today we filed suit against them for defamation, trade libel and related causes of action.”

The massage gun market is valued at $542.6 million and will likely reach over $1 billion in the coming years. Earlier this year, Hyperice filed a suit against Therabody and other wellness tech companies for infringing U.S. Patent No. 11,857482, which claims technology dating back to 2013 that is used in products like the Hypervolt 2 and Hypervolt Go 2 massage guns.

In 2019 and early 2020, Therabody filed patent infringement lawsuits against Hyperice and Achedaway, which resulted in Achedaway agreeing to a cease and desist and Hyperice agreeing to stop selling one of its massage devices.  

The post Therabody Sues Hyperice for Defamation in Latest Escalation appeared first on Athletech News.