Two muscles form the pecs. The first is the pectoralis major, and the second is the minor. Most of the lower chest muscles are composed of the major. When you train your lower chest exercises, then your lower chest will build correctly. Also, the minor is much smaller and beneath the significant muscles.
To develop your lower chest muscles, try various exercises to strengthen the pectoral muscles. You can’t build a solid, big chest by neglecting the lower chest exercises. It would help if you twisted your chest to extend your arms.
You can achieve this by leaning forward, doing classic exercises like pushdowns and dips, or using a decline bench. These are the top seven lower chest exercises that achieve that goal.
Top 7 Lower Chest Exercises
Here, we discuss the best seven lower chest exercises that will directly focus on the lower chest muscles, and these are the best workouts that are good for the bodybuilder and fitness lover. Top lower chest workouts are as follows:
- Incline Pushup
- Decline Bench Press
- Declined Dumbbell Press
- Cable Crossover
- Chest Dips
- Seated Machine Fly
- Dumbbell Hip Extension Floor Press
1. Incline Pushup
It’s similar to a decline bench press or an incline pushup. Even though it’s typically considered a more straightforward kind of pushup, this exercise is a fantastic way to work your lower chest. The upper body and back are worked during a pushup, making it a superb multipurpose exercise.
How to perform this:
- Place yourself facing the bench. Put your hands on the bench’s edge, shoulder-width apart.
- Lie down in a plank position, extending your legs back until your back and legs are in a straight line. Maintain your weight on your toes.
- Lower your chest toward the bench by bending your arms slowly. Remember to keep your arms and elbows close to your body.
- Push your body slowly away from the bench while extending your arms and keeping your elbows slightly bent. Complete one set of 8–12 repetitions.
2. Decline Bench Press
The decline bench is available in every gym, and you must add this exercise to your workout routine. You can add weight as much as you can easily lift, but it must be heavier and put pressure on your chest’s lower muscles. Follow the instructions for performing this workout.
How to perform this:
- Adjust the bench to a declining angle to ensure your head is lower than your hips.
- Place your head underneath the barbell while lying down on the bench.
- Hold the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
- Raise the bar off the rack, gradually lowering it until it rests below the nips.
- Raise the bar gradually to the beginning position, then do it again.
3. Declined Dumbbell Press
While a barbell will allow users to lift larger weights for fewer repetitions, dumbbells offer a more comprehensive range of motion, making them a better choice for those looking to target their lower chest. You can do this exercise on the same bench where you did the decline bench press, but there, you use dumbbells.
How to perform this:
- Placing one dumbbell in each hand, lie down on the decline bench at a 45-degree angle. Place the dumbbells on your thighs so that the palms face inside. Recall to maintain a flat back.
- Lift the dumbbells to your chest and reach up with your arms. The hands ought to stay pointing inward.
- Rotate your wrists so your hands face away while holding the dumbbells shoulder-width apart.
- Start by bending the arms to a 90-degree angle at the elbow, with the dumbbells on the outside sections of the chest.
- Use your chest muscles to raise the dumbbells as you exhale. At the top of the lift, squeeze and hold for one or two seconds.
- Lower the dumbbells gradually to go back to the beginning position. Perform 3–5 sets of 12–15 repetitions.
4. Cable Crossover
Cable machines provide various exercise alternatives, depending on the pulley position. Higher pulleys will draw more attention to the lower chest, while the upper chest is stressed when positioned lower. Cable crossover is one of the best lower chest exercises, so add this to your workout routines.
How to perform this:
- Select a weight that falls in the middle and put the pulleys high. Grasp a handle with each hand.
- Step forward, putting your foot firmly on the floor.
- Engage your core and bend your body forward.
- Breathe in while extending your hands in a wide arc.
- For a single complete repetition, bring your hands to your midline.
5. Chest Dips
A fantastic exercise for novices and experienced lifters, chest dips work all the key muscles in your upper body and extend your lower chest and triceps, increasing your potential for strength and hypertrophy. Chest dips are one of the most fantastic lower chest exercises, focusing on the lower chest and building your chest very strongly.
How to perform this:
- Keep your shoulders down and your chest up as you firmly grasp the dip bars and stand between them to engage your upper back.
- To target the lower chest, squeeze the bar and press yourself upward while leaning forward.
- Flex the rear of your triceps as you get close to lockout, take a brief break, then gradually lower yourself and repeat.
6. Seated Machine Fly
Seated machine fly is available in the gym, and you must add this to your lower chest exercise routine. It is a beautiful exercise for the chest muscles to load on the entire chest. You must perform this with a good angle, so follow the instructions for doing this:
How to perform this:
- Adjust the fly machine handles by putting your elbows, shoulders, and wrists on the same plane.
- Holding the handles firmly, press them in the direction of your midline.
- Return the handles to their initial positions gradually.
7. Dumbbell Hip Extension Floor Press
A fantastic alternative is the dumbbell floor press. You perform a conventional glute bridge to mimic a declining angle for your chest. Here, you’ll strengthen your glutes and hip flexors while strengthening the muscle fibers in your lower chest.
How to perform this:
- Hold a dumbbell in each hand with a neutral grip while lying on the floor.
- Place your feet flat on the floor as you plant. Keep your elbows out of your body’s path.
- Lift your hips into extension and plant your feet firmly on the ground.
- Press up on the dumbbells until your elbows lock out. Return gradually until your upper arms make contact with the ground.
People Also Ask
When can I expect results from lower chest exercises?
Individual differences in consistency, diet, and intensity of training all affect how long it takes to see benefits. Generally speaking, it may take a few weeks to months to alter muscle tone and strength noticeably. Seeing long-lasting improvements requires patience and consistency.
Can I perform lower chest exercises at home without equipment?
You can use bodyweight exercises to get excellent lower chest exercises at home. Without specialized equipment, workouts like pushups and modified dips on a firm surface can effectively target the muscles in the lower chest. Including these workouts in your plan guarantees a comprehensive fitness program.
What are some practical exercises for targeting the lower chest?
Some exercises, such as cable crossover, dumbbell pullover, decline bench press, and chest dips, are suitable for toning the lower chest. Add these exercises to your workout program for the best results, as they target the lower chest muscles.
Are lower chest exercises beneficial for building overall chest strength?
Indeed, activities targeting the lower chest are essential for developing total chest strength. These exercises help to build the chest muscles more thoroughly and symmetrically by focusing on the lower chest, which improves overall strength and appearance.
Should lower chest exercises be combined with other upper-body workouts?
Combining the lower chest exercises with various upper-body exercises ensures a well-rounded approach to building strength and muscle. Combining workouts that work the arms, shoulders, and chest improves the overall strength and balance of the muscles.
Conclusion
Gaining a well-defined and balanced chest requires learning exercises for the lower chest. The pectoralis major, one of the lower chest muscles, is essential for building a solid upper body.
Proper form and consistency are essential. Seeing substantial muscle tone and strength gains takes weeks to months, so be patient. Coordinating lower chest exercises with other upper-body activities ensures an all-encompassing strategy for building strength and muscle.
