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When it comes to getting a properly trained chest, it's essential that you're paying enough
attention to the lower chest as well as the upper regions.
The lower chest may be one of the harder areas to train because of the lack of variations
available, and the limited motion ranges this area needs.
That's why it's important to know the best lower chest exercises and how to do them.
In today’s video, we will tell you the best ones that can help you build your lower chest
in the best and easiest way possible.
From Chest Dips, incline pushups, Seated chest press, Decline Dumbbell Flyes to Dumbbell
Pullovers and many more, watch till the end to hear all the facts.
Decline Dumbbell Bench Press: The most popular place to start when it comes to training your
lower chest is the decline dumbbell bench press.
The bench press has already cemented itself as one of the most effective ways to train
your pectoral muscles in general.
That much we know.
The addition of the decline in the exercise is the best way to really hit your lower chest.
All you need to do is grab the appropriately sized dumbbells and put a decline onto your
weight bench.
Around 15 degrees below horizontal is usually the preferred method.
The lower you go, the more lower chest activation you’ll get as long as your technique is
still correct.
Just make sure you keep your form.
Chest Dips: Chest dips are a rather difficult exercise to master.
They need dip or parallel bars, but rather than hitting the triceps as the most common,
you're changing it up.
To do the exercise to hit the lower chest, instead of keeping yourself upright and using
your triceps to raise and lower yourself, you need to add an angle to your movement.
Lean forward as you begin to lower yourself so that when you do push yourself back upwards,
you are driving from your chest instead.
Balance and stability are key, but you will find this easier with practice.
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Incline Pushup: Pushups are a great multifunctional exercise because they work your entire upper
body and back.
Performing push ups at an incline will put more focus on your lower chest.
You would need a flat workout bench, jump box, or step platform.
Stand in front of the bench.
Place the hands shoulder-width apart on the edge of the bench.
Adopt a plank position by extending the legs backward until the legs and back form a straight
line.
Keep the weight on the balls of the feet.
Slowly bend the arms to lower the chest toward the bench.
Remember to keep the elbows and arms close to the body.
Slowly push the body away from the bench, extending the arms but maintaining a slight
bend in the elbow.
Perform 8–12 reps for one set for best results.
Cable Crossover: Cable machines offer a wide range of exercise options depending on the
position of the pulleys.
Setting the pulleys higher will put more emphasis on your lower chest while setting them lower
focuses on the upper chest.
The cable crossover works the muscles in both the lower and outer parts of your chest.
Position the pulleys above the head.
Attach one handle to each pulley and then select the desired weight.
Take one handle in each hand with the palms facing down.
Stand in the middle of the cable machine and take a few steps forward to put a little tension
on the cables.
Step one foot forward.
Lean forward.
Extend the arms out to the side but keep a slight bend in the elbows.
Do not let the elbows move behind the shoulders.
On the exhale, bring the hands together in front of the body.
Return to the starting position by slowly extending the arms and inhaling.
Do 8–12 reps per set, and rest in between sets.
Bench Press Barbell With Underhand Grip: The underhand grip is a great exercise to help
you get a defined lower chest.
In this exercise you must place your hands in a palm up fashion and bench press to add
more weight on your pectoral muscles.
It is a difficult exercise so the movement must first be understood before any exercise
is carried out.
Lie on your back on a flat bench.
Position the barbell at a suitable height and place your hands at shoulder width.
Make sure the lower chest is placed flat on the bench.
Slowly push the barbell upwards and make sure the tension is on the chest.
Get it back to the original position.
Do this for 5 minutes and repeat as needed.
Declined Butterfly With Dumbbells: Performing the declined butterfly with dumbbells is also
another way by which you can get tightened and toned lower chest muscles .
Lie on your back and position your body in a declined position with your head close to
the ground.
Ensure your feet are balanced on the bench.
Grab the dumbbells with your hands facing each other.
Stretch your arms wide apart.
Bring them back to their original position.
Do this for 5 minutes in a space of three sets for effective results.
Seated Chest press: For this exercise, you will be needing a chest press machine.
Set up the chest press machine so that when you are seated, the handles are in line with
the middle to the bottom of the chest.
Sit with your feet flat on the floor and a handle in each hand.
Push forward until your arms are fully extended and chest fully activated.
Hold for a second and then slowly release back to starting position.
Try to keep the tension on your chest throughout the exercise, don’t let the weight plates
of the chest press machine touch at the end of each repetition.
Do this for 12-15 times in one rep for best results.
Decline Dumbbell Flyes: This exercise focuses specifically on your lower chest muscles.
Lie down on a decline bench with a pair of dumbbells.
Do not use heavier dumbbells as you will be using your triceps and forearm strength to
push back the heavier dumbbells.
Now, place yourself on the decline bench with a pair of dumbbells on your lap.
Lower your torso to get a good stance on the decline bench with your shoulder retracted
and neutral back.
Now, perform the movement while bringing the dumbbells towards the ground, far away from
your body and feel the stretch in lower pectorals.
Return your arms back to the starting position while you squeeze your pectorals.
Twisting Dumbbell bench Press: Add a twist to your workout session with the twisting
dumbbell bench press.
Like many of the other lower pec exercises on this list, the twisting dumbbell bench
press also targets other areas like the shoulders and triceps, but primarily focuses on the
lower chest.
Lie down with your back to the bench and place both your dumbbells at chest level.
Push the dumbbells away from your chest and extend your arms outwards as much as possible.
Twist your hands around so that they face inward as your dumbbells reach the top before
reverting to your original position.
Begin this exercise with 3 sets of 8 reps.
Decline Bench Press: The primary target of this exercise is to work the lower part of
your chest and secondly, it will be targeting your lat muscles as well.
You will be needing A decline bench, a barbell rod of 16 inches and weights as per your skills
Set the bench at around 30-degrees on a decline.
Lie down on the decline bench, the upper body should be lying on the downward slope.
Hold the barbell rod with your palms facing away and maintaining shoulder-width distance
between your hands.
Lift the barbell and lock your elbows.
Pause for a few seconds.
Now inhale while bringing the barbell down slowly to your lower chest, by bending the
elbows.
Now, push it upward while extending your arms to their maximum length.
This is one rep.
Focus on your lower chest region while bringing down the barbell.
Do 1st set of 15 reps, 2nd set of 12 reps and 3rd set of 10 reps for best results.
Dumbbell Pullover: The dumbbell pullover is probably one of the best exercises for lower
chest strength and flexibility.
To ensure peak performance, warm up the pecs with some good stretching poses.
Pick a dumbbell you can comfortably lift over the top of your head.
Next, sit down perpendicular on a flat bench while grabbing the dumbbell with both hands.
Slowly slide down until only your upper back is resting on the bench.
Your feet should be planted firmly on the ground, knees bent at a 90-degree angle, and
hips raised parallel to the floor.
While maintaining this form, carefully push the dumbbell up until it’s straight above
the chest.
Grab the underside of the barbell as tight as possible to avoid any injuries.
This is the starting position.
Next, slowly lower the weight backward behind your head.
Make sure to move your entire arms to maintain a slight bend in the elbows.
Continue doing so until your hands are at a lower level than the shoulders.
Hold for one count then pull the weight back up to the starting position.
Remember to contract the pecs all throughout the exercise.
Do three to four sets of 12 to 15 reps for best results.
How often do you do lower chest exercises?
Which is your favourite one?
Let us know in the comments section below!