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.
Health Solutions From Our Sponsors
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/
Top How Do I Build My Lower Chest Related Articles
How to Build a Better ButtWant a rear view that kicks butt? Discover the right exercises, cardio, and style choices that can help in the quest for the perfect butt.
Can a Chest Muscle Strain Feel Like a Heart Attack?Chest muscle strains can cause sudden, acute pain that feels like a heart attack. Learn the signs of a chest muscle strain, what causes it, how doctors diagnose it, and what you can do to treat it.
Diabetes & WeightsWatch this slideshow on Diabetes and Exercise. If you have diabetes, see how strengthening your muscles with these 10 weight training exercise moves can help control your blood sugar.
Worst Things to Eat or Drink Before a WorkoutYou never want to go to the gym while your stomach rumbles, but here are some things to avoid having prior to your workout.
How Can I Build My Back Muscles at Home?The spine supports our weight and posture. A healthy spine is essential for supporting our body weight. Poor lifestyle habits, such as faulty posture, constant sitting, bending over, being overweight, put stress on the back muscles. Hence, regular exercises and stretching are essential to maintain spine health.
Men's Muscle-BuildingWant bulging biceps and a bigger chest? Our experts demonstrate the right moves to help men build bigger muscles with just two efficient workouts each week.
What Are 7 of the Most Effective Exercises?The seven most effective exercises are swimming, tai chi, resistance training, walking, kegels, active lifestyle, and sneak exercise into your daily life.
What Are the Best Abdominal Exercises?Abdominal exercises strengthen the core muscle groups, including the rectus abdominis, obliques, transversus abdominis, which wraps around the spine.
What Is the Best Time of Day to Exercise?Exercise is one of the best things you can do to boost the health of your body and mind. The best time of day to exercise is whenever is best for you.
What Is the Most Effective Core Exercise?The core is a collection of muscles that stabilize, rotate and move the spine. A healthy core translates into a stronger lower back and better balance. The most effective core exercises are dead bug, side plank, front plant, vertical leg crunches, flutter kicks, Russian twists and the hollow body hold and hang.