Lower Chest Workout – A defined chest contributes to a person having a well-developed and aesthetically appealing upper body. In most cases, people emphasize upper and middle chest workouts, but lower chest exercises often get overlooked. Having well-developed lower pectorals helps further improve and enhance the rounded shape of the chest and adds further depth to one’s physique.
Decline movements and certain angles that emphasize the lower chest broadly target the lower chest. In both the gym and at home, here are the 7 best exercises to sculpt and strengthen this area of the chest.
1. Decline Barbell Bench Press
Why It Works:
The body’s placement at a decline angle takes focus off the upper chest, shoulders, and lower pecs, allowing this classic movement to isolate the lower pectorals.
How to Do It:
- With a 15 to 30-degree angle, lie on a decline bench.
- Grip the barbell wider than shoulder length.
- With the bar resting on your lower chest, push it back up explosively.
- Lower the bar to your lower chest.
Tips:
Ensure that your back is flat and elbows are kept from flaring out so that the chest is kept under constant tension.
2. Dumbbell Decline Press
Why it Works:
This movement maintains the focus on the lower chest like the barbell version does, but it has better range of motion which leads to improved muscle recruitment.
How to Do it:
- Get into a decline bench with a dumbbell in each hand.
- The weights should be at chest level with a forward facing palms grip.
- While squeezing the pecs, press the weights upwards.
Tips:
The eccentric, or lowering phase, should be controlled and not rushed.
3. Chest Dips (Forward Lean)
Why it Works:
Bodyweight Dips are a power house exercise. While performed in a forward lean position, the lower chest is targeted effectively as compared to the vertical position.
How to Do it:
- Grab the parallel dip bars and lock your arms out.
- Lean your torso forward and lower by bending your elbows.
- Push back to the starting pose.
Tips:
Don’t stay upright. Lean forward to properly work the lower chest.
4. Cable Crossover (Low to High)
Why it Works:
Using a cable machine ensures constant tension which is great for the lower chess to be worked when the handles are pulled from Low to High.
How to Do it:
- Set the pulleys to their lowest position.
- Grab a handle and step forward.
- Bring your arms together at chest height from the sides in a smooth, wide arc.
Tips:
- Squeeze at the top for 1–2 seconds to maximize contraction.
- Decline Push-Ups
5. Decline Push-Ups
Why It Works:
Decline push-ups work the lower chest more effectively than standard push-ups because they change the angle of resistance.
How to Do It:
- Put your feet on a bench, step, or anything that has some height.
- Your hands should be placed at shoulder-width.
- Lower yourself until your chest is almost grazing the floor.
- Using your core, push yourself up.
Tips:
Avoid raising or lowering your hips. Your body should be in a straight line.
6. Dumbbell Pullover
Why It Works:
The dumbbell pullover is well-known for working out the lats, but when done with the proper engagement of the chest, the lower chest is also effectively targeted.
How to Do It:
- Using a dumbbell, lie on a flat bench. Hold the dumbbell with both hands.
- Extend the dumbbell over your chest, then lower it slowly behind your head.
- Bring it back over your chest in a circular arc.
Tips:
Keep your core tight, and avoid arching your back.
7. Incline Cable Fly (Reverse Angle)
Why It Works:
Using a high pulley while laying back on an inclined bench adjusts a standard fly into a reverse form. This ensures that the lower chest is targeted.
How to Do It:
- Lie on an incline bench facing away from the pulley machine.
- Grab the handles that are set above your head.
- Pull the cables down and across your body while squeezing at the bottom.
Tips:
Light weights are a good start. This position challenges control and stability.
Bonus Tips to Improve Lower Chest Development
- Target the lower chest 1-2 times a week: This area and consistent targeting can help dominant plateaus.
- Mind-muscle connection: The focus should be on contraction and stretching with each rep.
- Progressive overload: Weight or reps can be added and should be done to encourage growth.
Lower Chest Workout Questions:
Q1: Why hasn’t the lower chest developed with a lower focus?
A: It isn’t being targeted. The standard bench press targets mid-chest. Lower angle bench presses and dip movements within a set can be incorporated to recruit lower pec fibers.
Q2: Is it possible to work on the lower chest without equipment at home?
A: Absolutely! The lower chest can be targeted at home with decline push-ups, dip using chairs, and bodyweight pullover variations.
Q3: How often should I train the lower chest?
A: It is best to train the lower chest 1-2 times a week, making sure to take rest days in between to help recover and build muscle.
Q4: How do lower and upper chest workouts differ?
A: It is all about the angle. Upper chest workouts consist of incline movements. Lower chest workouts include decline movements, or exercises where the resistance is applied from above.
Q5: Is it possible to completely isolate the lower chest?
A: No, not completely. The chest acts as a single muscle group, but it is possible to focus on certain regions, like the lower chest, by changing the angles and techniques of the exercises used.
Conclusion
Adding these 7 exercises to your chest workout will help develop a full, defined, and aesthetically pleasing chest. With proper form, controlled movements, and effective programming, you will notice improvement in the definition of your lower chest.
