Lower Chest Workouts: Your Guide to Best Lower Chest Exercises
By Born Tough on
Although, building up a massive and chiseled chest enhances your aesthetic looks and provides you with a bolder look. Certainly, the chest is one of the most prominent features an aesthetic personality can carry.
Table of Contents
The chest region is based on a range of pectoral muscles, each muscle group is required to be trained separately from certain angles. However, people who wish to develop their lower chest muscles, tend to try a range of exercises that strengthen the pectoral muscles.
Pectoral muscles are usually also referred to as the upper and lower pecs, which define the shape and appearance of the chest. Those pecs are also responsible to control several arm movements, including flexing and rotating the arm and bringing it in toward the body’s midline.
The pecs are made up of two muscles. The pectoralis major is a fan-shaped muscle that runs from the upper arm bone to the chest bone and clavicle. The pectoralis minor is a triangle muscle that goes from the rib bones to the scapula beneath the pectoralis major.
People can conduct exercises that work the entire chest area to build up their pecs. Using customized lifts, it is feasible to target specific parts of the chest.
According to the physicians, people should perform muscle-strengthening activities on at least 2 days of the week. One set of 8 to 12 reps (repetitions) is effective in resistance training, but 2 – 3 sets may be more effective.
This article comprises the best 5 lower chest workouts for building strength and definition in lower pecs. Stick to this lower chest workout to define and build the muscular appearance of the lower pecs.
Because they train the entire upper body and back, Push up is a terrific multipurpose workout. Push up performed on an incline will focus more on the lower chest. Push-ups or incline push-ups are reliable to perform anywhere, however, you can easily perform your lower chest workout at home or at the gym.
- A flat bench, step platform, or jump box.
How to Do it:
- Place yourself in front of the bench. Place your hands on the bench's edge, shoulder-width away from each other.
- Extend the legs back until the legs and back create a straight line. Maintain your weight on your toes.
- Slowly lower the chest toward the bench by bending the arms. Always keep your elbows and arms close to your torso.
- Extend the arms while keeping a slight bend in the elbow as you slowly push your body away from the bench.
- One set should consist of 8–12 repetitions.
Decline Dumbbell Bench Press
This lower chest dumbbell exercise is designed in a way that it can also be done with a barbell. However, while a barbell allows you to lift heavy weights for fewer reps, dumbbells have a greater range of motion, making them a better choice for people looking to target their lower chest.
- Two dumbbells or a barbell
- A decline benches
How to Do it:
- Place one dumbbell in each hand and lie down on the decline bench at a 45-degree angle. With the hands facing inward, rest the dumbbells on the thighs. It's important to remember to maintain your back flat.
- Raise the dumbbells to your chest and raise your arms to the ceiling. The palms of the hands should be pointing inward.
- While holding the dumbbells shoulder-width apart, rotate the wrists so the palms are facing away.
- Begin by bending your arms to a 90-degree angle at the elbow. The dumbbells should be placed on the chests outside margins.
- Push the dumbbells up with your chest muscles as you exhale. At the top of the lift, squeeze for 1–2 seconds.
- Slowly lower the dumbbells to get back to the starting position.
- One set should consist of 8 – 12 reps.
Also Read: Best Dumbbell Chest Workout to Get Ripped
Decline Dumbbell Bench Press with External Rotation
This activity is the variation of the previous exercise. Though, it is somewhat more complex than a normal dumbbell bench press, so people trying this variation for the first time might want to use lighter weights until they feel comfortable with the movement.
- A barbell or two dumbbells
- A decline benches
How to Do it:
- Lay down on the decline bench with one dumbbell in each hand. With the hands facing inward, rest the dumbbells on the thighs.
- Raise the dumbbells to your chest, arms extended toward the ceiling, and hands in the same posture as before.
- Return to the starting posture with the dumbbells, but this time keep the palms facing inward. The palms should not be rotated. Parallel to the body, the dumbbells should be held.
- Slowly inhale.
- On the exhale, force the dumbbells up with the chest muscles while twisting the palms outward to make the thumbs face each other. Hold the squeeze for 1–2 seconds.
- Slowly drop the weights while twisting the palms inward to return to the starting position.
- Each set should consist of 8–12 reps. Take a rest in between sets.
Cable machines offer a wide range of movement options depending on the position of the pulleys. Anyhow, setting the pulleys higher will put more emphasis on the lower chest while setting them lower emphasizes the upper chest.
Relevant Reading: Best Upper Chest Workout with Dumbbells
The cable crossover works the muscles in both the outer and lower parts of the chest.
- A cable machines
How to Do it:
- Position the pulleys above your head. Attach one handle to each pulley and pin the desired weight.
- With the palms facing down, take one handle in each hand. To put a little tension on the cables, stand in the middle of the cable machine and take a few steps forward.
- Step one foot forward, lean forward.
- Extend your arms to the side while maintaining a slight bend in your elbows. Allow no movement of the elbows behind the shoulders.
- On the exhale, bring the hands together in front of the body.
- Return to the starting position by slowly extending the arms and inhaling.
- Perform 8 – 12 reps each set. Rest in between sets.
Parallel-Bar Dips (Chest)
However, multiple muscle groups in the chest, shoulders, arms, and back are activated during parallel-bar dips. When performing this exercise, make sure to lean slightly forward on the dips to engage the muscles in the lower chest.
- A set of parallel bars
How to Do it:
- Keep a firm grasp on the bars and use them to lift your body over them.
- Take a deep breath in slowly while bending your arms and leaning your torso forward. Lower your body till you feel a little stretching sensation in your chest.
- Raise the body back above the bars on an exhale.
- Do as many reps as you can without overworking your muscles.
Dips with parallel bars need a lot of upper-body strength. Those who are unsure about doing a full chest dip can try the variant below instead.
Parallel-Bar Dip Variation:
- Take a firm grip on the bar and jump up so that your arms are straight and your torso is above the bars.
- Lower yourself gradually by bending your arms and leaning forward. Continue until you feel a small stretching in your chest.
- Instead of elevating the body again, carefully place the feet on the floor and let go of the bars.
- Do as many reps as you can without overworking your muscles. Before attempting a full chest dip, focus on increasing upper-body strength and extending the range of motion.
The lower chest workouts shown above will strengthen the lower pectoral muscles if done correctly. To attain a well-balanced physique, combine these workouts with a full-body strength training plan.
Relevant Article: Role of Fitness in the Well-Being of A Person
Individuals doing these exercises should keep in mind that good form and technique are required for each action. People can avoid injuries by not speeding through sets and not using too heavyweights. Because muscles require time to recuperate after a rigorous workout, it's crucial to avoid training the same muscle groups on consecutive days.
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