Lower Chest Exercises

Lower-Chest-Exercises

We often work the upper and middle chest through various press and fly exercises, but the lower chest? It doesn’t get the love it deserves.

This is a problem because not developing the area will hold back your chest development and keep the muscle from looking its best.

To that end, let’s review the five best lower chest exercises you can add to your training.

Table of Contents

Main Takeaways

  • The lower chest is often neglected, so targeting this part of your pecs is key for symmetry and strength.

  • You can use various equipment like cables, dumbbells, barbells, or even just your body weight to work your chest muscles.

  • The angles to target the lower chest (incline push-ups, decline bench press), are the opposite angles for exercises targeting the upper chest.

Muscles Worked

Primary Muscles Worked 💪

  • Chest (Pecs)
  • Lower Chest

Secondary Muscles Worked 💪

  • Triceps
  • Anterior Deltoids (Front Shoulder Muscle)

5 Excellent Lower Chest Exercises For Mass

1. High-to-Low Cable Fly

Given the direction of the movement, you can preferentially target the middle and lower portion of the chest.

How to:

  1. Set the pulleys of a double cable machine in a high position, attach a handle on each, and select your load.
  2. Grab the two handles one at a time and stand in the middle with your elbows bent slightly and arms to your sides.
  3. Take a step forward, stagger your stance for balance, bring your chest out, and inhale.
  4. Move both arms from your sides to in front of your torso in a downward motion.
  5. Pause briefly as you squeeze your chest and slowly move your arms to the sides as you exhale.

Cable Crossover Chest Workout

2. Chest Dips

The chest dip is among the best lower chest exercises you can do to overload the area with more weight and build upper body strength.

How to:

  1. Step on the footplates of a dip stand and grab the handles. Your grip should be slightly more than shoulder-width apart.
  2. Bring your chest out, take a breath, and engage your abs.
  3. Step off the footplates to suspend yourself in the air and lean your torso forward.
  4. Lower yourself as much as you can without experiencing shoulder discomfort.
  5. Pause briefly and push back to the top as you exhale.

Chest Dips

3. Incline Push Up

Incline push-ups are not typically considered a lower chest exercise. However, they can preferentially target those fibers thanks to your arms’ position relative to your torso.

How to:

  1. Prepare a sturdy object, such as a chair, gym bench, or plyo box, and position it against a wall for stability. You can even do the movement against the kitchen counter if you don’t have much strength yet.
  2. Place your hands on the edge and extend your body.
  3. Engage your abs, bring your chest out, and lower yourself, bringing your chest to the edge.
  4. Pause briefly at the bottom and press back to the top position. Extend your arms fully and exhale near the top.

What Are Benefits of Incline Push Ups

4. Decline Bench Press

Like other lower chest exercises, your arms’ position relative to your upper body allows you to emphasize the muscle fibers in the bottom half of the muscle group. (1)

How to (barbell):

  1. Set a gym bench at a moderate decline.
  2. Add a light load to the barbell and make sure it’s positioned at a height you can reach without fully extending your arms.
  3. Lie on the bench, secure your legs, reach up, and grab the bar with an even, overhand grip.
  4. Bring your shoulders back, take a deep breath, and squeeze your abs for stability.
  5. Extend your arms to unrack the bar and carefully position it over your chest.
  6. Take another breath and lower the bar to your lower chest.
  7. Press the weight to the top and exhale.

5. Decline Dumbbell Fly

Finally, we have the decline dumbbell fly, which is an effective movement for isolating the chest and preferentially targeting the lower portion.

How to:

  1. Set the bench at a moderate decline and grab a pair of light dumbbells.
  2. Sit on top of the bench with the weights in your hands.
  3. Tense your upper body and lie back carefully as you extend your arms.
  4. Position the weights over your chest.
  5. With your elbows bent slightly, bring your chest out and take a breath.
  6. Lower the weights to your sides and pause.
  7. Bring your arms in to tap the dumbbells above your chest and exhale.

Decline dumbbell fly

Final Words on Lower Chest Exercises

Including one or two lower chest exercises in your push routine can help you build more balanced pectorals.

For instance, if you feel that your lower chest is lacking severely (the upper portion feels full, but there is no pectoral outline below the nipple line), you may start your chest workouts with a compound exercise (a decline press or dip) and finish off with an isolation activity, such as high-to-low cable or decline dumbbell flyes.

In contrast, if you’re happy with your chest development, simply add one lower chest activity to keep developing the pectorals in a balanced manner.

Nutrient Surge for Your Lower Pecs

If you need an added boost to further strengthen your pecs, and your lower pecs, you might consider a protein powder. A top protein powder can fuel your muscles with amino acids to spur strength and growth. Check our review of Tri-Protein powder, which is a up and coming protein powder highly trusted by fitness pros.

Want to target your lower chest at home without any equipment? Check out our lower chest workouts at home to learn more. Looking to increase both strength and muscle mass for your chest? Compound chest exercises will help you achieve that. We also have the best chest exercises to target all parts of your chest. Click for more tips on building lean muscle.

David Williams

David Williams

A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.

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References

  1. Seladi-Schulman, J. (2020, May 12). Muscle Fibers: Anatomy, function, and more. Healthline.
    https://www.healthline.com/health/muscle-fibers#:~:text=Muscle%20fibers%20are%20single%20muscle,have%20different%20characteristics%20and%20qualities.

Click to see our medical disclosure.