man exercising lower chest

10 Best Lower Chest Exercises to Target Pec Growth

Posted by Chris Manus on


Are you looking for the best lower chest exercises to help build bigger, stronger pecs? You've come to the right place! In this blog post, we'll be discussing 10 of the most effective exercises that target your lower chest. Whether you're new to going to the gym and want an idea of what kind of workout routines you should include, or if you’re a seasoned bodybuilder who knows what they’re doing, this list is sure to give you something new that can help maximize your growth potential. Keep reading for detailed instructions on how each exercise will help get those killer pecs in no time!

10 Best Lower Chest Exercises

1. Bench Press (Decline)

The decline bench press is a great exercise for strengthening the lower chest muscles. To conduct this workout, lie down on a decline bench and secure your feet at the bottom. Using an overhand hold, steadily descend the barbell towards your chest. Return the bar to its starting position and repeat.

2. Dumbbell Flys (Decline)

The decline dumbbell fly is another excellent exercise for targeting the lower chest muscles. Sit on a decline bench with a dumbbell in each hand. Lower the dumbbells to your sides slowly while maintaining your elbows slightly bent. Return the dumbbells to their initial position and repeat.

3. Incline Bench Press

The incline bench press works the upper chest muscles, but it can also work the lower chest muscles by altering the angle of the bench. Set the bench at a lower angle and perform the exercise as you would for a standard bench press to target the lower chest.

4. Cable Crossover

The cable crossover is a versatile exercise that works both the upper and lower chest muscles. Hold the handles at chest height while standing between two cable machines. Squeeze your chest muscles as you slowly pull the handles together. Releasing and repeating.

5. Close-Grip Push-Ups

Push-ups are a tried-and-true exercise that works the chest, shoulders, and triceps. Close-grip push-ups can help you target the lower chest muscles. Lower your body to the ground by placing your hands close together, right beneath your shoulders. Repeat by pushing yourself back up to the starting position.

6. Pullover  (Dumbbell)

The dumbbell pullover is an excellent workout for building chest and back strength. Lay down on a bench with both hands on a dumbbell. Lower the dumbbell over your head slowly while keeping your elbows slightly bent. Return the dumbbell to its initial position and repeat.

7. Dips

Dips are a great exercise for working the chest and triceps. Locate a dip station or parallel bars and stand up straight with your arms. Slowly lower your body towards the ground, keeping your elbows tucked in. Repeat by pushing yourself back up to the starting position.

8.Seated Machine Chest Press

The seated machine chest press is an excellent exercise for beginners. Sit down on the chest press machine and grab the handles with both hands. Push the handles forward, extending your arms fully. Slowly bring the handles back to the starting position and repeat.

9. Chest Dips

Chest dips target the lower chest muscles and are similar to regular dips, except that you lean forward and keep your elbows flared out. Lean forward and lower your body towards the ground, keeping your elbows flared out. Repeat by pushing yourself back up to the starting position.

10. Push-Up With Feet Elevated

The push-up with feet elevated is an advanced exercise that targets the lower chest muscles. Place your feet on a bench or box, and perform a push-up as you would normally. This variation places more emphasis on the lower chest muscles and makes the exercise more challenging.

Targeting the Lower Chest

Understanding how to properly target these muscles can help you strengthen your body and improve your overall fitness levels. Let’s take a closer look at how to best target the lower chest muscles. 

Proper Form 

The most important factor when it comes to targeting the lower chest muscles is proper form. To ensure that you are targeting the right areas, make sure you keep your back straight, shoulders rolled back, elbows tucked in close to your body, and hands slightly wider than shoulder-width apart. This will help ensure that you are engaging all of the necessary muscles and not overworking any one area of your body. It’s also important to keep your core engaged throughout each exercise so that you can maintain good posture and stability during movements. 

Targeting Exercises 

Once you have established proper form for targeting the lower chest muscles, there are several exercises you can do to work these areas of your body. Push-ups are an excellent exercise for strengthening these muscles as they require you to engage both your arms and core while pushing up and down from the floor. Another great way to target this area is by using cables or resistance bands while doing exercises like bent-over rows or cable flyes. These movements require more control than other exercises but they allow you to really focus on isolating those specific muscle groups in order to maximize their development. 

Incorporating Cardio 

In addition to focusing on strength training exercises for targeting the lower chest muscles, it’s also important to incorporate some cardio into your workout routine in order to burn calories and increase overall endurance levels. Some great cardio options include running or jogging outside or on a treadmill, biking or spinning classes at a gym, swimming laps in a pool or lake, or playing sports such as basketball or soccer with friends or teammates. Incorporating some type of cardio into your workout routine will help keep energy levels high throughout the day!      

Building Your Lower Chest

If you want to build impressive pecs and have a broader chest, the 10 best lower chest exercises are essential. Don’t forget that nutrition plays a crucial role in muscle building so make sure you get your daily amount of proteins, carbohydrates and other nutrients such as healthy fats. Also keep track of your progress by taking body measurements every few weeks and find ways to challenge yourself by increasing reps or using heavier weights as you become stronger. By constantly challenging your muscles and eating right, it won’t be long before you’ll see great results. Don't forget to make sure you're getting enough rest too! If energy, sleep and/or stress are hindering your success at the gym, remember that HUMBLEROOTS offers all-natural gummies specifically designed for their namesake needs. Visit our website to learn more about how our performance gummies can help supercharge your fitness journey!

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man doing cable flyes for lower chest

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Related Link: Max Muscle Recovery With Supplements and Stretching 

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