Want to target those pecs and really get your chest ripped? If you’ve been following the whole chest workout routine, you’re definitely close. However, you won’t make those pecs and breasts pop out in a muscular fashion without specifying your workouts to target your lower chest.
That’s why we’re going to discuss the best lower chest dumbbell exercises to get ripped.
Table of Contents
Why Lower Chest Workout with Dumbbells?
Working out with the right equipment is a privilege not all of us can have at all times.
Whether you’re a frequent traveler or just can’t go to the gym, you’re bound to miss out on crucial fitness workouts.
However, that doesn’t mean that you can’t work out without a gym or equipment. At least not if you can just have a pair of dumbbells.
Like the whole body, you can also do a lower chest workout at home with dumbbells.
It’s understandable for beginners to not know what to do. But that’s just one problem.
Working out without equipment is all the riskier if you consider the chances of doing everything wrong.
That’s why we’ve come up with the best lower chest dumbbell exercises to get ripped!
Because it’s not that hard to get a pair of dumbbells, regardless of their size and weight.
As it’s clear from the infographic above, our chest is divided into three parts that comprise the upper, lower and inner chest.
For the upper chest dumbbell workout, click here.
Lower Chest Dumbbell Workout Routine
Before we get started on the lower chest workout, here’s a modified version of Prilepin’s table to suit the needs of strength, power, endurance and flexibility workouts.
Though the original table was meant for Olympian lifters only, this modification caters to that problem.
It provides a thorough plan for each class of fitness expertise, whether you’re a beginner, amateur or professional in the gym.
Try not to get ahead of the plan and follow it according to your regimen.
Here’s an overview of what each heading in the table means:
Load% (1 RM)
This is the weight you should be lifting. One RM means one rep maximum or one repetition maximum.
This is the maximum weight you can lift once ( 1 rep). So, if you’re able to lift no more than 100 pounds, the percentage, e.g. 50% would mean you lift 50 pounds for the specified number of reps and sets.
In case you feel the need to go above the limit, be advised that you’ll have to adjust every workout accordingly.
Number of Reps Per Set and Optimal Number of Reps
The number of repetitions per set is the number of times you’ll push or pull in the exercise before taking a rest of the specified duration.
The optimal number of reps, though, is the best possible number of sets that are ideal for most people.
However, that doesn’t mean beginners should aim so high nor does it mean high-level fitness experts should stop there.
Tempo is the speed at which you’re supposed to carry the exercise out.
The values determine the time you should spend at each movement, starting from the lowering and stretching of the muscle (eccentric) to the shortened state of the muscle (shortened isometric).
Keep in mind that there’s a lot at play than just the workout you’re engaging in whenever you’re gaining and losing muscles.
Not only must your diet be compatible and nutritiously friendly with your goals, but you should also be focusing on the entirety of the regimen rather than just daily goals.
Having clarified that, here’s an overview of the lower chest workout routine you will be following:
Decline Floor Press
Decline floor presses involve you lying on the ground and providing yourself a decline (like all the exercises on this list) to work the lower chest muscles.
If you don’t have a bench, you can plant your feet on the ground near your hips and lift your waist up to form a diagonally straight line with your shoulders, back and hips.
With two dumbbells in your hands, plant your elbows to the ground and have your hands pointing upwards with both of them inches apart from your chest.
Now, lift the weights up in a straight line and bring them back without having your elbows fully touching the ground.
You’ll feel the stretch in your pecs. Make sure to rest in between sets comprising of 6-10 reps.
Close Grip Decline Press
In the same decline position as the decline floor press lower chest dumbbell exercise, get on the ground and have your waist raised.
Bring the pair of dumbbells forward in front of you and keep them close and even.
Slowly, raise them up without taking them apart, and bring them back down to complete a rep.
In case you don’t have heavy-weight dumbbells, increase the number of reps you do with lower-weight ones.
Decline Floor Flyes
Decline floor flye is an effective lower chest workout with dumbbells.
Since it’s also in decline, get on the ground and elevate your lower body while holding the dumbbells in your hands that are held outward on the sides.
Carefully bring the dumbbells close, making sure that both sides come together at the same time and at the same pace.
Keeping the same pace, repeat the exercise for the specified amount of reps and sets after the recommended rests.
Reverse Decline Floor Flyes
Reverse decline floor flyes are more easily understood by some as perpendicular decline floor flyes.
That’s because compared with normal decline floor flyes, this lower chest dumbbell workout will have your hands turning at 90-degrees and performing the same exercise.
Just hold the dumbbells in your hands, palms facing up towards you, and lift the weights up in the air in front of your chest.
You should feel the squeeze in your lower chest as you reach the isometric position.
Decline Flyes x Close Grip Press
Combining all the above, you get this perfect blend of the best lower chest dumbbell workouts in this decline flyes x close grip press.
Since this is a rather tough position, it’s best that you consider having lighter weights for this exercise.
Once you’re in the same decline position, open your hands and bring them to the ground on your sides.
Make sure that you don’t rest your hands on the ground once you lift them for the reps.
Gently, bring the dumbbells together at an even pace and make them meet at the same height
Your elbows should be extended for this exercise as you bring your hands back down again.