Best Lower Chest Exercises for Shaping the Finest Chest

Defined Lower Chest

Hey there! Have you ever felt like your chest exercises just aren’t hitting all the right areas? Maybe you’ve noticed that your lower chest muscles seem to be lagging behind your upper pecs. Well, I was in the same boat!

That’s why I was so interested in this article, “The Best Lower Chest Exercises and Workouts for Strength and Muscle Gain”. This article is a great resource for anyone who wants to take their chest workouts to the next level.

It dives into the science behind lower chest development and explains exactly how to target those muscles for better definition and strength. In the next section, we’ll break down the key takeaways from this article, including the best exercises for building a lower chest and some helpful training tips. Stay tuned!

Understanding the Lower Chest Muscles

Before we dive into all the awesome exercises, let’s take a quick detour to understand what we’re actually trying to target. The article explains that our chest isn’t just one big muscle, but rather two major players working together: the pectoralis major and the pectoralis minor.

An human chest muscle anatomy.

Pectoralis Major

The pectoralis major^[1] is the largest and most noticeable muscle in the chest. It stretches from the clavicle to the sternum and extends down to the middle of the ribcage.

The pectoralis major has two sections itself:
1) clavicular head (upper chest)
2) sternal head (lower chest)

This article is all about giving that lower sternal head some TLC and building a well-developed, balanced chest.

Pectoralis Minor

The pectoralis minor^[2], as its name implies, is smaller and less noticeable than the pectoralis major. This is located directly below the pectoralis major. It aids in movements of the scapula, such as stabilization, depression, and retraction.

Now that we know the anatomy, let’s get down to business in the next section: The best exercises to target and strengthen your lower chest!

The Best Lower Chest Exercises to Sculpt Your Lower Chest: Hitting All the Angles

Alright, let’s get to the good stuff! This article provides a fantastic list of six exercises specifically designed to target your lower chest. These exercises hit those lower pecs from different angles and use a variety of equipment, so you can find what works best for you, whether you’re at the gym or working out at home.

Here’s a quick rundown of these champion moves:

1. Decline Bench Press: Hitting Lower Pecs with a Decline

The decline bench press is a variation of the regular bench press but with a twist: the bench itself is declined at an angle^[3]. This angle targets the lower chest muscles more effectively by stretching them as you lower the weight.

Decline Dumbbell Bench Press – Chest Exercise (Video Credit: My Training App YouTube Channel)

How to do it:

• Lie back on a decline bench with your feet securely positioned on the platform.
• Grab the barbell with a slightly wider than shoulder-width grip and center it over your chest.
• Engage your core and shoulders by squeezing your shoulder blades together.
• Lower the barbell down towards your lower chest in a controlled motion, keeping your elbows tucked in close to your sides.
• Once the bar touches your chest, press it back up to the starting position, extending your arms fully.

Pro tip: The bar should make contact with your lower chest, slightly lower than in a flat bench press.

Variations:

• Make it easier: If you find the barbell exercise too challenging, try using dumbbells instead. This allows for a more natural range of motion for your shoulders.
• Make it harder: To increase the difficulty, pause for a second at the bottom of the movement before pressing the weight back up.

Sets and Reps:
The article recommends aiming for 4 sets of 6-8 repetitions for the decline bench press. This rep range allows you to lift a challenging weight while still maintaining proper form and maximizing muscle growth.

2. Dips: Bodyweight Bliss for Your Lower Chest

Dips are a fantastic bodyweight exercise that requires no equipment and can be done almost anywhere. They work multiple upper body muscles, including your lower chest, triceps, and shoulders.

How To Do Chest Dips For A BIG Chest (Video Credit: Mind Pump Tv YouTube Channel)

How to do it:

• Find a set of dip bars with a height that allows you to fully extend your arms at the bottom of the movement.
• Grip the bars firmly with your hands shoulder-width apart. Keep your core engaged and your body in a straight line from head to toe.
• Lower yourself down slowly in a controlled motion, bending your elbows until your upper arms are parallel to the floor.
• Push yourself back up to the starting position, fully extending your arms.

Pro tip: Keep your shoulders depressed and away from your ears throughout the movement to avoid shoulder pain.

Variations:

• Make it easier: If dips are too challenging, you can modify them by placing your feet on a stable platform, such as a chair or bench. This reduces the amount of weight your upper body needs to support.
• Make it harder: To increase the difficulty, add weight with a dip belt or hold a dumbbell between your legs.

Sets and Reps:

The article recommends aiming for 2-3 sets of 10-15 repetitions for dips. This rep range will help you build strength and endurance in your lower chest muscles.

3. Decline Dumbbell Flye: Isolating and Sculpting Your Lower Pecs

The decline dumbbell flye is a champion exercise for isolating and sculpting your lower chest muscles. By using dumbbells instead of a barbell^[4], you can move each arm independently and ensure balanced development.

This exercise minimizes involvement from your shoulders and triceps, putting the focus squarely on your lower pecs.

Decline Dumbbell Flyes – Workout Videos (Chest Workout) (Video Credit: Workout Videos YouTube Channel)

How to do it:

• Lie back on a decline bench press with a dumbbell in each hand. Hold the dumbbells with a neutral grip (palms facing each other) near your chest.
• Engage your core and press the dumbbells straight up towards the ceiling, keeping your elbows slightly bent.
• Slowly lower the dumbbells down in a wide arc, maintaining a slight bend in your elbows throughout the movement. Lower them until your biceps and forearms are roughly parallel to the floor.
• Feel the stretch in your lower chest at the bottom of the movement. Squeeze your pecs together to bring the dumbbells back up to the starting position.

Pro tip:
Focus on opening up your chest and feeling the dumbbells pull your chest fibers apart as you lower them.

Variations:

• Make it easier: If the full range of motion is challenging, bend your elbows a bit more to bring the weights closer to your body at the bottom.
• Make it harder: To increase the difficulty, pause for a second at the bottom of each rep to emphasize the stretch in your lower chest.

Sets and Reps:
The article recommends aiming for 2-3 sets of 12-15 repetitions for the decline dumbbell flye. This rep range allows you to focus on controlled movement and maximize time under tension for your lower pec muscles.

4. Cable Crossover (Cable Flye): Fine-Tuning Your Lower Chest with Cables

Cable machines offer a unique advantage for lower chest training: adjustability. With cable crossovers (also known as cable flyes), you can control the cable height and hand position^[5] to target your lower pecs from different angles and really hone in on that sculpted look.

Cable Fly (High-To-Low) (Video Credit: Scott Herman Fitness YouTube Channel)

How to do it:

• Set the cable handles at the highest level on the cable machine. Stand in the center with a staggered stance (one foot slightly forward) for better balance and core engagement.
• Grab each handle with a neutral grip (palms facing each other). Keep your core engaged and maintain a slight bend in your elbows throughout the movement.
• Pull both handles down and across your body in a controlled motion, squeezing your chest muscles as you bring your hands together at your midline. Imagine giving yourself a big hug!
• Slowly reverse the movement, keeping your elbows slightly bent, and return to the starting position with the cables extended in front of you.

Pro tip:
Make sure the cables are set at least as high as your shoulders. This ensures proper emphasis on your lower chest.

Variations:

• Make it easier: If you find the full range of motion challenging, stagger your feet further apart for increased stability.
• Make it harder: To increase the difficulty, try doing one-and-a-half reps. This means lowering the weight down halfway, then pausing briefly before continuing down to the full range of motion. This adds extra time under tension for your lower pecs.

Sets and Reps:
The article recommends aiming for 3 sets of 12-15 repetitions for cable crossovers. This rep range allows for good control and helps build muscle definition in your lower chest.

5. Decline Push-Up: Bodyweight Challenge for Your Lower Pecs

The decline push-up is a fantastic variation of the classic push-up that puts more emphasis on your lower chest muscles. By elevating your feet, you create a decline angle that stretches your lower pecs as you lower yourself down. This exercise is a great option for those who don’t have access to a gym or weights.

Decline Push-Up (Video Credit: PureGym YouTube Channel)

How to do it:

• Find a sturdy bench, chair, or platform that’s a comfortable height for you to lower yourself down to.
• Place your hands on the floor shoulder-width apart, directly under your shoulders. Keep your body in a straight line from head to heels, with your core engaged and your glutes squeezed.
• Lower your chest down towards the floor in a controlled motion, bending your elbows at a 45-degree angle. Keep your elbows tucked in close to your sides throughout the movement.
• Descend until your chest nearly touches the floor, feeling the stretch in your lower pecs. Push yourself back up to the starting position, fully extending your arms.

Pro tip:
If a decline push-up is too challenging at first, you can modify it by performing a regular push-up on your knees.

Variations:

• Make it easier: As mentioned, perform regular push-ups on your knees instead of toes if needed.
• Make it harder: To increase the difficulty, find a higher platform to elevate your feet on. You can also try placing a weight plate on your lower back (with proper support) for added resistance.

Sets and Reps:
The article recommends aiming for 3 sets of as many repetitions as you can perform with good form. As you get stronger, you can increase the difficulty by performing the variations mentioned above.

6. Dumbbell Hip Extension Floor Press: Multitasking for Lower Chest and Core

The dumbbell hip extension floor press is a creative exercise that combines two movements into one: a chest press for your lower pecs and a glute bridge for your core and glutes. This is a great alternative to the decline bench press if you don’t have access to a decline bench, and it works your entire core along with your lower chest.

DB Hip Extension Floor Press (Video Credit: Elite PT Canberra YouTube Channel)

How to do it:

• Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold a dumbbells weight in each hand with a neutral grip (palms facing each other) near your chest.
• Engage your core and glutes by pressing your lower back into the floor.
• Simultaneously press the dumbbells straight up towards the ceiling, extending your arms fully.
• As you press the dumbbells up, lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
• Lower the dumbbells back down to your chest in a controlled motion and slowly return your hips to the floor.

Pro tip:
Focus on squeezing your glutes and core at the top of the movement, and maintain a controlled descent throughout.

Variations:

• Make it easier: If the full hip extension is challenging, perform the exercise without lifting your hips off the ground. This will focus solely on the chest press portion. You can also use lighter dumbbells.
• Make it harder: To increase the difficulty, use heavier dumbbells or try performing the exercise with one leg extended at a time.

Sets and Reps:
The article recommends aiming for 3 sets of 8-12 repetitions for the dumbbell hip extension floor press. This rep range allows you to challenge your lower chest and core while maintaining proper form.

Keys to Unlocking Lower Chest Development: Exercises Tips and Strategies

Building a strong and sculpted lower chest isn’t just about throwing around weights and doing endless sets of exercises. The article lays out some key training tips and strategies to help you maximize your results and get the most out of your lower-chest focused workouts. Here are some of the important takeaways:

1. Focus on Exercise Selection

The article emphasizes the importance of swapping out your regular chest exercises for variations on muscle hypertrophy^[6] that specifically target the lower pecs. Exercises like the decline bench press, decline dumbbell flyes, and decline push-ups will be your new best friends.

2. Mind the Angle

As we learned earlier, the angle of the press is crucial for targeting the lower chest. Exercises with a decline angle, where your upper body is positioned below your legs, create a stretch in the lower pecs as you lower the weight. This increased stretch translates to greater muscle activation and growth.

3. Sets and Reps

The article recommends a specific rep range for each exercise depending on its purpose. Here’s a quick breakdown:

• Compound exercises (decline bench press, dips): Aim for 1 to 3 sets of 6-12 repetitions each. This rep range focuses on building strength and muscle mass in your lower chest.
• Isolation exercises (decline dumbbell flies, cable crossovers): Do 1-3 sets of 8-15 repetitions each. This rep range helps target the lower pecs for sculpting and definition.

4. Pre-Exhaustion

This is a technique where you perform exercises that isolate specific muscle groups before moving on to compound exercises that work for multiple muscle groups. The article suggests using this strategy if your triceps or shoulders are giving out before your lower chest on exercises like the bench press.

You can do exercises like triceps press downs or front raises to pre-exhaust your triceps before tackling the decline bench press.

5. Progressive Overload

This principle is essential for continued muscle growth. It means gradually increasing the challenge of your workouts over time. You can achieve this by:

• Increasing the weight you lift (once you can comfortably perform the recommended reps and sets)
• Increasing the number of sets you perform
• Decreasing the rest time between sets

The Benefits of Lower Chest Exercises

Building a strong and defined lower chest isn’t just about aesthetics (although let’s face it, a well-developed chest looks fantastic!). There are several other benefits to incorporating lower-chest focused exercises into your workout routine:

• Improved Posture: A 2018 study in the Journal of Physical Therapy Science^[7] mentions strong chest muscles help maintain good posture by supporting your shoulder position and preventing hunching. This can lead to better breathing, reduced back pain, and an overall more confident appearance.
• Enhanced Athletic Performance: A strong lower chest translates to better performance in activities that involve pushing, throwing, and hitting. Whether you’re a gym enthusiast, a weekend athlete, or just someone who enjoys an active lifestyle, a strong lower chest can give you that extra edge.
• Better Breathing: Stronger and more flexible chest muscles allow for deeper and more efficient breathing. A 2009 study of Journal of Bodywork and Movement Therapies^[8]states, chest exercising can improve respiratory function, improve your overall fitness level and even lead to better sleep quality.
• Balanced Chest Development: Focusing solely on upper chest exercises can lead to an unbalanced physique. By incorporating lower-chest exercises, you can ensure that your entire chest is developed proportionally, creating a more sculpted and defined look.

So, the next time you’re planning your chest workout, don’t forget to include exercises that target your lower pecs. You’ll not only see aesthetic improvements, but you’ll also experience a range of functional benefits that translate to your everyday life and athletic pursuits.

How Often Should You Train Your Lower Chest? Striking the Right Balance

The article emphasizes the importance of strategic training for your lower chest, but it doesn’t neglect the question of frequency. Here’s what you need to know:

• Focus, Not Isolation: While you’ll be incorporating specific lower-chest exercises, your lower pecs are still part of your overall chest muscles. You’ll likely be giving them some attention during your regular chest workouts as well.
• 2 Lower-Chest Focused Workouts: The article suggests aiming for 2 dedicated lower-chest focused workouts per week. This allows you to target these muscles with specific exercises and ensure they get enough attention to developing properly.
• Listen to Your Body: Recovery is crucial for muscle growth. Don’t overtrain your lower chest. If you experience soreness or fatigue, adjust your workout frequency or intensity.

Here’s a quick breakdown for a balanced approach:

• 2 Lower-Chest Focused Workouts: Target your lower pecs with specific exercises.
• Regular Chest Workouts: These will likely provide some indirect stimulation to your lower chest as well.
• Rest and Recovery: Allow your muscles adequate time to repair and rebuild.

Remember, consistency is key. By incorporating lower-chest-focused exercises into your routine and allowing for proper recovery^[9], you’ll be well on your way to a well-developed and sculpted chest.