Do you want to sculpt a well-rounded chest? Lower chest dumbbell exercises will do the trick. These targeted movements give attention to those often-overlooked lower pectoral muscles, helping you achieve a more balanced chest development.
Why choose dumbbells for chest training? They’re versatile tools that offer a greater range of motion and ensure both sides of your chest work equally hard.
You can add these exercises to other great bodyweight chest exercises like the push-ups for lower chest. Combining exercises like push-ups with dumbbell exercises will create a fantastic upper-body workout, even at home.
In this guide, we’re breaking down five effective lower chest dumbbell exercises. Each one is designed to target those lower pecs just right. Whether you’re aiming to build muscle or chisel out some definition, these moves have got you covered.
5 Lower Pec Dumbbell Exercises
If you want to build a well-rounded chest, add these five lower-chest dumbbell exercises to your workouts.
5 Lower Chest Dumbbell Exercises
Some of the five lower chest dumbbell exercises we will be getting into target other parts of the chest muscles, too. This is because it’s impossible to completely isolate only the lower part, as all parts form big fan-shaped pectoral muscles. However, some of these exercises will zoom in more on the lower portion of the chest.
Exercises that require a decline bench position hit the lower pecs more effectively. Flat bench exercises target the entire chest, including the lower pec area. This approach creates a balanced workout to help build a well-developed chest.
If you don’t have a bench available, check out this dumbbell chest workout without bench.
Dumbbell Bench Press
The dumbbell bench press is an effective chest exercise that targets the entire pectoralis major. It engages the lower chest fibers hard to support the other parts of the pec in the pushing movement. This movement also engages the anterior deltoids (front shoulders) and triceps, making it an efficient exercise for the upper body.
Using dumbbells allows for a greater range of motion, promoting increased muscle activation and growth. Research indicates that training at longer muscle lengths enhances hypertrophy, particularly farther from the center of the pectoral muscles.
The dumbbell bench press enhances overall upper body strength. It improves chest definition and boosts functional fitness for daily pushing activities. Incorporating this exercise into your routine can make a noticeable difference in your physique.
How To Do
- Lie on a flat bench with a dumbbell in each hand, palms facing your feet.
- Press both feet firmly into the ground and engage your core.
- Start with the dumbbells at chest level, elbows bent at about 90 degrees.
- Exhale and press the dumbbells up towards the ceiling until your arms are fully extended.
- Pause briefly at the top, then inhale as you slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions, or check the reps and sets guide below.
Tips
- Keep your wrists straight and aligned with your forearms throughout each rep.
- You can arch your lower back slightly, but keep your hips and glutes on the bench.
- Focus on driving with your chest muscles by squeezing them at the top.
- Bring the dumbbells back to the starting position slowly and with control.
- Push your upper back onto the bench and keep your shoulder blades down as you press.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Chest Fly
The dumbbell chest fly primarily targets the pectoralis major, emphasizing the abdominal (lower) portion of the chest. This exercise creates a significant stretch and contraction in the chest muscles, utilizing biomechanical principles to maximize muscle engagement.
One of the chest fly benefits is that the fly motion involves a wide, arcing movement that increases the lever arm length. This change in mechanics amplifies the torque, or rotational force, around the shoulder joint. As a result, the chest muscles work harder to control the movement.
Due to the increased torque, you’ll likely need to use lighter weights compared to pressing exercises. This allows for better isolation of the chest muscles, particularly at the stretched position.
How To Do
- Lie on a flat bench with a dumbbell in each hand; your palms should face each other.
- Extend your arms above your chest, maintaining a slight bend in the elbows.
- Bring the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Squeeze your chest muscles to bring the dumbbells back up to the top.
- Pause briefly at the top, focusing on the contraction in your chest.
- Repeat for the desired number of repetitions, or check the reps and sets guide below.
Tips
- Keep a slight bend in your elbows to help reduce stress on your shoulder and elbow joints.
- Allow your chest to stretch at the bottom of the movement for maximum chest engagement.
- Control the descent to maximize the effect of the increased torque on your chest muscles.
- Adjust the angle of your arms to target different areas of your chest.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Decline Dumbbell Bench Press
The decline dumbbell bench press is an awesome exercise for targeting the lower chest muscles. Studies show that the abdominal head is activated the most at just 15 degrees of bench decline.
The decline angle shifts the focus to the lower chest fibers. This exercise is particularly effective for building that defined shelf at the bottom of the pecs. If you are looking to improve lower chest definition, exercises on a declined bench are definitely worth a try.
How To Do
- Set up a decline bench at a 15 or 30-degree angle below horizontal and secure your legs under the roller.
- Hold a dumbbell in each hand at chest level, palms facing your feet.
- Press the dumbbells up until your arms are fully extended, directly over your lower chest.
- Slowly lower the weights back down towards your chest.
- Pause briefly at the bottom, then press up again, focusing on your lower pecs.
- Repeat for the desired number of repetitions, or check the reps and sets guide below.
Tips
- Keep your core engaged throughout the movement to maintain stability on the decline bench.
- Focus on driving the dumbbells up and slightly diagonally towards your feet to target the lower chest.
- Maintain control of the weights throughout the entire range of motion.
- Experiment with different decline angles to find the right spot where you feel the lower chest the most.
- Remember to breathe steadily, exhaling as you push the weights up and inhale on the way back down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Pullover
The dumbbell pullover works all of your chest muscles but with more focus on the lower part. It also works your latissimus dorsi (lats) and serratus anterior, the muscles on your back and upper sides.
This exercise creates a unique top-to-bottom arc that distinguishes it from other chest exercises like the chest fly. Unlike the side-to-middle movement of flys, the pullover’s mechanics increase torque around your shoulder joint.
A study comparing barbell pullovers to cable pull-downs demonstrated significantly high pectoral muscle activation for the pullover. This was particularly true for the lower portion of the pectoral. This highlights the effectiveness of pullovers for targeting the lower chest. Although using a dumbbell changes the arm width compared to a barbell, the core mechanics still effectively engage the lower chest muscles.
How To Do
- Position yourself across a flat bench, supporting your upper back while keeping your feet planted on the ground.
- Hold a dumbbell above your chest with both hands, palms facing up, and lift your hips to form a bridge.
- Lower the dumbbell in an arc behind your head, maintaining a slight bend in your elbows.
- Engage your chest muscles to pull the weight back up to the starting position.
- Repeat for the desired number of repetitions or check the guide below.
Tips
- Maintain a slight bend in your elbows throughout the movement to enhance chest activation.
- Bring the dumbbell past your head to feel a full muscle stretch (lats and pecs).
- Keep your core and glutes engaged for stability during the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–5 | 8–15 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–6 (Explosive) |
Dumbbell Decline Chest Fly
The decline dumbbell chest fly is a great sculpting exercise that hones in on the lower pectoral muscles. This movement creates a unique stretch-and-squeeze effect, which is particularly beneficial for defining the lower chest area.
By incorporating gravity and a declined angle, this exercise intensifies the workload on the lower chest. The fly motion on a decline emphasizes the fan-like spread of the pectoral muscles, promoting a fuller, more rounded chest appearance.
This exercise excels at creating that sought-after separation between the chest and upper abdominals. Regular practice can lead to improved lower chest density and a more pronounced chest-to-waist taper.
How To Do
- Secure yourself on a decline bench set at a 15 or 30-degree angle below horizontal.
- Hold dumbbells above your chest with palms facing each other.
- Lower the weights in a wide arc until you feel a stretch across your chest.
- Maintain control as you bring the dumbbells back up, focusing on your lower chest.
- Squeeze your pecs together at the top of the movement.
- Repeat for the desired number of repetitions, or check the reps and sets guide below.
Tips
- Visualize hugging a barrel to guide the arcing motion of your arms.
- Keep your chin tucked to maintain proper spinal alignment on the decline bench.
- Experiment with different decline angles to find your optimal lower chest activation.
- Focus on the quality of the stretch and contraction rather than the weight lifted.
- Incorporate this exercise towards the end of your chest workout for maximum pump and definition.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Best Lower Chest Dumbbell Workout Routine
We’ve put a great workout together for you; rest assured you will feel the pump after completing it. The sets and reps in this workout are based on the hypertrophy goal.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Bench Press | 12 x 3 | 60–90 seconds |
| Dumbbell Chest Fly | 12 x 3 | 60–90 seconds |
| Decline Dumbbell Bench Press | 10 x 4 | 60–90 seconds |
| Dumbbell Upward Fly | 12 x 3 | 60–90 seconds |
| Decline Dumbbell Chest Fly | 12 x 3 | 60–90 seconds |
Anatomy Of The Lower Chest
The lower chest, specifically the abdominal portion of the pectoralis major, is located below the upper chest areas. It extends from the lower sternum (midline of the chest) to the upper abdominal area.
This area is essential for everyday tasks like pushing objects, hugging, and closing doors. It works with other chest portions during arm movements, especially when bringing arms downward or inward. Engaging the lower chest enhances overall upper body strength and stability in daily activities.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Benefits Of Lower Pec Dumbbell Exercises
Training your lower chest offers many benefits besides creating an aesthetically pleasing chest shape. It can be helpful in athletic endeavors and even aid in day-to-day tasks. Check out some of the benefits below; it might just be the motivation you need to hit that chest today.
Build A Fuller Chest
Lower chest dumbbell exercises are key to achieving a well-rounded, impressive chest. These moves target the often-overlooked bottom portion of your pecs, promoting hypertrophy in this specific area. They give your chest a full, round appearance, creating a definition between your upper abs and chest area.
By focusing on this area, you’re crafting a more balanced, aesthetically pleasing physique. It’s the finishing touch that brings your entire chest development together, improving your overall upper body appearance.
Improve Pushing Strength And Athletic Performance
The lower chest dumbbell exercises can be a part of a great resistance training routine. Resistance training can significantly improve sports performance across various sports.
For powerlifters, strengthening the lower chest boosts bench press performance. This helps lifters overcome sticking points and potentially increase their maximum lift.
In combat sports such as boxing or MMA, a strong lower chest contributes to more powerful punches.
Swimmers benefit from strengthening the upper body as it helps improve their sprint performance, stroke frequency, and stroke rate.
By incorporating these exercises into their training, athletes can enhance sport-specific movements. Strengthening the lower chest is a smart investment for any athlete looking to excel.
Contribute To Overall Health And Functionality
As we age, muscle mass and strength decline significantly. Individuals over 40 can lose up to 40.9% of their muscle strength in the next four decades. That’s almost half of the muscle mass gone by the age of 80.
This highlights the importance of maintaining strength through regular exercise for overall health and independence.
Lower chest dumbbell exercises are an effective way to preserve and enhance physical capabilities over time. They help maintain strength and functionality, particularly in the upper body but often diminish with age. This contributes to long-term health and quality of life.
Consistent strength training, including these exercises, helps you remain strong and capable for years to come. It ensures you enjoy an active and independent lifestyle.
Expert Training Tips
- Ensure proper alignment and technique to maximize muscle engagement and reduce injury risk.
- Concentrate on feeling the chest muscles work during each repetition by trying to flex them at the top of each rep.
- Slow down the lowering phase to increase time under tension and promote hypertrophy. Time under tension means how long your muscle is contracted for within a set. Longer time under tension can make each set more efficient.
- Exhale during exertion (pressing or lifting) and inhale during the lowering phase for optimal performance.
- Gradually increase weights or reps to promote continuous muscle size growth and avoid plateaus.
- Prepare your muscles with dynamic stretches and rotations to warm up your joints and increase the range of motion.
- Allow at least 48 hours rest between sessions to enable muscle repair and growth.
Conclusion
Incorporating lower chest dumbbell exercises into your routine can significantly enhance your chest development, strength, and overall functionality. By focusing on specific techniques and maintaining consistency, you can achieve a well-rounded, powerful chest. The key to progress is not just hard work but also smart training strategies like the ones we discussed above.
Frequently Asked Questions
Perform exercises like decline dumbbell bench press and decline chest fly to target the lower chest. The decline position of the bench particularly helps you target the lower pecs.
Many dedicate one session per week to chest training, as there are other muscles that need to be covered. However, if you are lagging in the chest area, you can work it twice a week. Allow at least a day or two of rest in between.
To build size in the lower pecs, 10–12 reps per set of the given exercise is recommended. However, this will vary depending on your goal. If your goal is power and strength, you will do fewer reps with heavier weight.
Include lower chest workouts together with other chest and arm exercises. A good combination of muscle groups is the chest and triceps, for example. Since many chest exercises already work the triceps effectively.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Liv Banks-Strong, PT Pre & Postnatal Personal Trainer
