Good workouts for lower chest

The pec muscles define the shape and appearance of the chest. Learn more about good workouts for the lower chest.

Pecs also control several arm movements, including bending and rotating the arm and bringing it towards the body’s centerline (adduction).

Incline pushup

Pushups work on the entire upper body and back. Performing incline pushups will put more focus on the lower chest.

  • Stand in front of the bench. Put your hands shoulder-width apart on the bench.
  • Take a plank position by stretching your legs back to your legs and back, forming a straight line. Keep the weight on your feet.
  • Bend your arms slowly to lower your chest toward the bench. Remember to keep your elbows and arms close to your body.
  • Slowly push your body away from the bench, stretch your arms, but keep a slight bend at the elbow.
  • Perform 8-12 reps for one set.

Decline dumbbell pressure

Dumbbells allow a more extensive range of motion, which may be a better option for people who want to target the lower chest.

  • Place the drop bench at a 45-degree angle and lie down on it with a manual in each hand. Have the dumbbells on the thighs with the palms facing inwards. Remember to keep your back flat.
  • Raise the dumbbells above the chest, stretch your arms towards the ceiling. The hands should remain facing inwards.
  • Keep the dumbbells shoulder-width apart and rotate the wrists until the palms face away.
  • To begin, bend your arms to form a 90-degree angle at the elbow. The manuals should be on the outer edges of the chest.
  • Inhale.
  • On the breath, use the chest muscles to push the dumbbells up. Squeeze the top of the lifter and hold for 1-2 seconds.
  • Lower the dumbbells to the starting position.
  • Do 8-12 repetitions for one set. Rest between sets.

Cable crossover

Cable machines offer a wide range of training options depending on the position of the pulleys. Putting the pulleys higher will emphasize the lower part of the chest, while setting them lower will emphasize the upper part of the chest.

The cable crossing works the muscles in both the lower and outer parts of the chest.

  • Place the pulleys over your head.
  • Take one handle in each hand.
  • Walk one foot forward.
  • Lean forward.
  • Stretch your arms out, but keep a slight bend in your elbows. Do not let your elbows move behind your shoulders.
  • On exhalation, bring your hands together in front of your body.
  • Get back to the starting position by slowly extending your arms and inhaling.
  • Do 8-12 repetitions per set, and rest between sets.

Dips with parallel bar (chest)

  • Grasp the bars, using your arms to push your body up over them.
  • Inhale slowly as you bend your arms and lean your upper body forward. Continue to lower the body until there is a slight tension in the chest.
  • On the breath, lift the body back up over the bars.
  • Repeat as many repetitions as possible.

Variation with parallel bar:

  • Grasp the bars and jump up so your arms are straight and your body is over the bars.
  • Lower slowly by bending your arms and leaning forward. Continue until there is a slight feeling of tension in the chest.
  • Instead of lifting your body back up, gently place your feet on the floor and release the bars.
  • Repeat as many repetitions as possible. Focus on expanding the range of motion in your upper body before attempting a full chest dip.

Related articles:

Best beginner core exercise

Best triceps bodyweight exercise


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