How Do I Build My Lower Chest? 5 Exercises

Medically Reviewed on 11/18/2021
how do I build my lower chest
If you want to build up your lower chest, you can try exercises that target the pectoral muscles. Here are 5 lower chest exercises for defined pecs

If you want to build up your lower chest, you can try exercises that are designed specifically to target the pectoral muscles. You can also work the entire chest area. 

Consult your doctor or another health professional before beginning any exercise or nutrition program. This is especially important if you are over the age of 35 or have underlying health conditions. If you experience dizziness, nausea, chest pain, or other unusual symptoms, stop immediately and consult your doctor.

5 lower chest exercises for defined pecs

1. Decline dumbbell bench press

The decline dumbbell bench press is an excellent place to start with lower chest exercises. While the bench press is an effective way to train your pecs in general, adding the decline will help target your lower chest.

  • After warming up, take appropriate-sized dumbbells and place them on your weight bench in a decline position, about 15 degrees below horizontal.
  • The lower you go, the lower the chest activation. It’s also important to ensure that your technique and form are correct.

2. Incline push-ups

Incline push-ups are one of the most basic and effective exercises because they require no equipment other than a surface to elevate your hands on.

  • Because of the angle at which your body is positioned, you will be pushing downward and outward, focusing on your lower chest.
  • To complete  incline push-ups, elevate your hands while keeping your feet on the floor.
  • A chair or a weight bench may be used. Once you are safely and securely set up, perform the standard push-up motion by extending your arms and pushing yourself away from your hands, then returning to the starting position.

3. High to low cable crossovers

This is a popular lower chest exercise that includes the addition of cables, adding variety to standard dumbbell or barbell exercises, which can quickly become boring.

  • The cable crossover requires that the cables be set higher than your shoulders.
  • Pull the cables forward and down until your arms cross over and push one foot forward to keep you firmly in place so that you can isolate your chest muscles. Focus mostly on the downward motion.

4. Chest dips

Chest dips are a more difficult exercise but effective for strengthening the lower chest. You will need to use] parallel bars, but instead of targeting the triceps (as is common with this exercise), you are targeting your chest.

  • Add an angle to your movement to target the lower chest. Lean forward as you lower yourself so that when you push yourself back up, you are driving from your chest rather than your legs.
  • The key to success is to maintain a sense of equilibrium and stability. This will become easier with practice.

5. Decline cable chest press

One of the most effective cable exercises for your lower chest is the decline cable chest press.

  • Set the cables high to bring them down as you push. Drive your arms straight out, away from your chest, and keep a firm grip on the equipment.
  • You will get good muscle activation levels from your lower chest due to the angle of your stance.

Why does pre- and post-workout nutrition matter?

Taking care of your nutritional needs both before and after workouts can help you feel fueled and energized. When you feel good when you’re exercising, you are much more likely to continue doing it.

Eating before and after your session helps reduce the risk of hunger or low blood sugar during your session. Furthermore, workout meals fuel the activity of your muscles and brain, giving you the energy to push harder and go for longer periods. This will aid in training adaptations, allowing you to get the most out of your sessions.

SLIDESHOW

Pictures of the 7 Most Effective Exercises to Do at the Gym or Home (and Tips to Improve Form) See Slideshow

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Medically Reviewed on 11/18/2021
References
Image Source: iStock Images

Valeo T. Strength Training: Building Chest Muscles. WebMD. https://www.webmd.com/men/features/strength-training-building-chest-muscles

The American Council on Exercise. ACE-Sponsored Research: Top 3 Most Effective Chest Exercises. https://www.acefitness.org/certifiednewsarticle/2884/ace-sponsored-research-top-3-most-effective-chest-exercises/