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40+ Lower Chest Workouts Best To Sculpt & Strengthen Your Pecs

- Writen by: - Reviewed by Ellen O'Donohue, Retired RN Fact checked

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The pectoralis major and pectoralis minor are the two muscles that comprise the pecs (also known as the pectoral muscles). Most of the lower chest muscle fibers are made up of the pec major. The major is situated above the minor, which is much smaller. These muscles are frequently to blame for people’s rounded shoulders because they are frequently tight, which results in bad posture, rounded shoulders, etc. How to fix rounded shoulders may also be resolved by exercising these muscles. Not just popping your pecs or doing a lower chest workout will give you a strong lower chest.

If you want to develop a distinct, well-defined chest you should concentrate on the lower chest. Here’s a detailed look at the best lower chest exercises for building stronger, better-defined pecs.

Best Lower Chest Exercises

All Lower Chest Exercises

All chest exercises work the lower pec; however, some moves specifically target the lower pectoral muscle fibers. We’ll show you how to perform lower chest workouts and how to begin training them, regardless of whether or not you possess access to an incline bench, cables, or simply manual weight movements.

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Chair Chest Dip

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

  1. Place a set of chairs shoulder-width apart. They should be facing away from each other with their backs inwards. Ensure that you find a suitable grippy surface.
  2. Stand in front of the chairs with your feet hip-width apart and arms by your sides. Both chairs should be facing side-on... Read more

Push-Up Burpees

Equipment:

Bodyweight

Muscle Worked:

Chest

Leg

  1. Start in a standing position.
  2. Hinge from the hips and squat down... Read more

Pseudo Planche Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Enter a tabletop position with your hands and knees on a mat or towel. 
  2. Position your hands out to the side and near your stomach. Your fingers should point away from your body. Ensure both arms are fully extended with your elbows next to your ribs... Read more

Dumbbell Chest Fly

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Chest

  1. Lie down on a flat bench with a dumbbell in each hand, palms facing each other. Keep your feet firmly planted on the ground.
  2. Extend your arms above your chest with a slight bend in your elbows to protect your joints... Read more

Cable Chest Fly

Equipment:

Wide Cable Pulley Towers

Single Grip Handle

Muscle Worked:

Chest

  1. Set both of the pulleys up at shoulder height or slightly above and attach the handles to the cables. Choose your ideal weight.
  2. Grab one handle with your right hand. Then, stretch the cable until you have enough line to the opposing pulley in your left hand... Read more

Incline Push-Up

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

  1. Get a bench, table, or any stable elevated surface. Ensure it's set up in a suitable space.
  2. Place your hands shoulder-width apart on the edge of the surface with your arms extended. .. Read more

Grasshopper Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your hands shoulder-width apart on the floor. Keep your body in a straight line from head to heels.
  2. Bend your elbows, lowering your chest towards the floor as if doing a regular push-up... Read more

Dumbbell Bench Press

Equipment:

Dumbbells

Flat Bench Without Rack

Muscle Worked:

Chest

  1. Start by sitting down on a flat bench with a dumbbell in each hand, dumbbells resting on your thighs. Your feet should be flat on the floor.

  2. Use your thighs to help lift the dumbbells up as you lie back. Once lying down, your back should be pressed firmly against the bench. Also, ensure your shoulder blades are retracted (pulled back) to create a stable base. Position the dumbbells at the sides of your chest with your palms facing forward. Your elbows should be at a 45-degree angle to your torso.

    .. Read more

Mike Tyson Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Set up next to a suitable wall with enough space to come out into a straight position. Turn around so your back is against the wall and assume a tabletop position.
  2. Bring both feet against the wall, ensuring they’re hip-width apart... Read more

Plyo Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your hands shoulder-width apart on the floor. Keep your body straight from head to heels.
  2. Slowly lower your chest towards the floor by bending your elbows. Keep your core engaged and back straight... Read more

Fingertip Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Find a suitable padded area or a gym mat if available. This helps to improve exercise comfort.
  2. Assume a tabletop position. Your hands and knees should be the only contact points. Your body should be facing the ground... Read more

Chest Fly Machine

Equipment:

Fly Machine

Muscle Worked:

Chest

  1. Adjust the machine seat to an appropriate height. When you sit down, both feet should be comfortably on the floor in front of you.
  2. Set the handles up so they are parallel to your body. Ensure you can grasp both of them without over-extending your shoulders.\.. Read more

Barbell Decline Bench Press

Equipment:

Barbell

Decline Bench With Rack

Muscle Worked:

Chest

  1. Set the decline bench to an appropriate angle.
  2. Position yourself on the bench so that your feet are securely locked in place to prevent sliding during the exercise... Read more

Reverse Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. First, position your hands facing backward at approximately a 45-degree angle. Your fingers should be pointed in the general direction of your feet.
  2. The underside of your forearm will be facing forward... Read more

Deficit Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Get a non-slippery mat and place two sturdy weight plates, yoga blocks, or dumbbells on it shoulder-width apart.
  2. Get into a push-up position with your body in a straight line head to heels... Read more

Decline Dumbbell Bench Press

Equipment:

Dumbbells

Flat Bech With Rack

Muscle Worked:

Chest

  1. Begin by positioning the decline bench in front of the dumbbell rack.
  2. Standing, grab a pair of dumbbells off the rack... Read more

Hindu Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Set up next to a suitable mat or padded area. Assume a kneeling position and place your hands on the floor with your arms shoulder-width apart.
  2. Your hands should be slightly facing outward... Read more

Wall Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your feet 1–2 feet away from the wall.
  2. Lean forward and place your hands on the wall. Position them shoulder-width apart, at the same height as your chest... Read more

Knee Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Start in a kneeling plank position with your arms fully extended. Your hands should be beneath your shoulders, palms flat on the ground.
  2. Inhale to engage your core... Read more

Aztec Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Start in a push-up position with your hands wider than shoulder-width.
  2. Inhale and lower your chest towards the ground by bending your elbows... Read more

Walking Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in a high plank position with your hands shoulder-width apart. Your body should be straight and your core muscles fully engaged.
  2. As you inhale, lower your chest to the ground by bending your elbows. Then, on the exhale, push back up to the starting position... Read more

Ring Push-Up

Equipment:

Bodyweight

Ring

Muscle Worked:

Chest

  1. Start in a high plank. Your toes should be on the ground. Each hand should grip the inner part of a ring with your elbows straight.
  2. Slowly lower your body by bending your elbows. Lower until your chest is about midway between the rings. Keep your elbows tucked in at 45 degrees... Read more

Hand-Release Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in a plank position with your arms fully extended. Your hands should be placed under your shoulders.
  2. Your legs should be extended behind you, forming a straight line with your body from your head to your feet... Read more

Push-Up to Shoulder Tap

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Start in a tabletop position with your hands and knees touching the floor. This should be on a padded surface or mat if possible. Use a shoulder-width arm position with your hands pointing slightly outward.
  2. Bring your legs straight back and come onto the balls of your feet. Assume a high plank position with your hands directly under your shoulders. There should be a straight line from your head to your heels... Read more

Band Assisted Dip

Equipment:

Resistance Band

Dip (Parallel) Bars

Muscle Worked:

Chest

Arm

  1. Stand in front of a set of parallel dip bars. This may be a stand-alone dip station or multi-gym unit.
  2. Loop a resistance band around the dip bars. It should be evenly spaced out... Read more

Chest Press Machine

Equipment:

Chest Press Machine

Muscle Worked:

Chest

  1. Sit on the chest press machine and adjust the seat height so the handles are at your chest level. Your feet should be firmly on the floor.
  2. Insert the pin into the weight stack to choose an appropriate weight. .. Read more

Side Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Lie on your right side with a 90-degree bend in your knees, keeping them stacked on one another.
  2. Wrap your right arm around your body, while keeping the upper right arm flat on the ground... Read more

Negative Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in the classic push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
  2. Slowly and deliberately lower your body until it almost hits the ground. Keep a nice straight line from your ankles through to the top of your head... Read more

Banded Push-Up

Equipment:

Resistance Band

Muscle Worked:

Chest

  1. Start by securing a resistance band around your upper back, positioning it just above your shoulder blades. Grip the free ends of the band firmly in both hands.
  2. Get into a standard push-up position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels... Read more

Spider Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin in a plank position with your hands underneath your shoulders. Your arms need to be fully extended with your legs stretched behind you on the balls of your feet. Your body should form a straight line from head to heels.
  2. Inhale and stabilize yourself by engaging your core... Read more

Archer Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Find a flat space where you can perform the archer push-up.
  2. Place your knees on the floor... Read more

Clap Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Kneel on the floor, lean forward, and place your hands on the floor.
  2. Position your hands at chest height, just wider than chest width apart... Read more

T Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Abs

  1. Start in a normal push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
  2. Lower your body until it almost hits the ground, maintaining an erect posture... Read more

Smith Machine Bench Press

Equipment:

Smith Machine

Muscle Worked:

Chest

  1. Put a flat bench in the middle of the machine.
  2. Set the bar position and safety stops. The height of the bar should be where you can comfortably reach and unhook it with straight arms. Use the safety stops, so you avoid injury if you are unable to finish a rep... Read more

Medicine Ball Push-Up

Equipment:

Bodyweight

Medicine Ball

Muscle Worked:

Chest

  1. Start in a high plank position with both hands on top of the medicine ball.
  2. Position your hands close together, keeping your body in a straight line from head to heels... Read more

One-Arm Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Place your feet slightly wider than shoulder-width apart for better balance.
  2. Slowly shift your body weight toward the arm that will remain on the ground... Read more

Weighted Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

  1. Begin by putting on a weighted vest. It should be heavy enough for adequate tension but still allow you to maintain proper form.
  2. Start in a plank position with your arms fully extended. Your hands should be slightly wider than shoulder-width, palms flat on the ground... Read more

Benefits Of The Lower Chest Workouts

Improved Posture

The chest plays a significant function in helping healthy posture since it is one of the main muscles in your upper body and determines your shoulder position with its length and strength. In addition, the upper back, shoulder, and pecs stabilize the entire shoulder region, improving your overall body posture.

Deeper And Improved Breathing

By expanding and contracting the ribcage, chest muscles that have been lengthened and strengthened enable deeper breathing. Your ribcage expands with each breath, and since your pecs are connected to it, their tightness or shortness will limit how deeply you can inhale.

Better Athletic Performance

The pecs aid in tackling and fending off opponents on the football pitch. Additionally, they help throw the football, baseball, and tennis ball faster and higher. 

Better Range Of Motion

Well-defined lower pecs offer plenty of benefits.

Working your lower chest muscles and training them with different lower pec exercises greatly increases the range of motion of arms and shoulders. Because the more you stretch the muscles and ligaments, the more joint mobility will increase. This results in an improved range of motion and reduces the muscles’ stiffness and tightness.

Other Tips For Well-Defined Pecs

Warm-Up And Stretches

Warm-Up And Stretches
A solid 10-minute warm-up is essential for your muscles to be ready. Photo: jcomp/Freepik

Your constant tension on the muscles will be ready to offer them throughout your lifts after a solid 10-minute warmup. After your warm-up, some stretching of your lower chest muscles can help lower your risk of an accident.

Maintain Muscle Balance

Focus on more than just one set of muscles. By performing a superset, you can balance both sides of your body equally. For example, the lower chest should be lifted first, and then the lats, rhomboids, or trapezius muscles should be lifted.

Pre-Workout Supplements

Your body may be fueled with the proper pre-workout foods (low-fat milk, banana, low-fat yogurt) for muscle mass gain to keep delivering the desired benefits.

Conclusion

The five lower chest workouts will help you achieve your goals, whether they involve increased strength or better pec definition. Make sure your workouts are varied and give your body enough time to recover between each one.

In addition to enhancing your posture, both lower and upper chest exercise encourages a healthy breathing pattern. You can incorporate the best pre-workout nutrients into your workout program for larger, stronger lower pec muscle fibers. The supplements aim to improve your performance by enhancing your stamina, power, and energy.

Frequently Asked Questions

How can I build my lower chest muscles?

You must follow the path of the lower pectoral muscles’ fibers to develop your lower chest. Lower pectoral muscle fibers from the abdominal head run up and out at an angle from the bottom to the top, towards the humerus. 

How do dips for the lower chest?

To dip your lower chest, you should tilt your torso forward somewhat, but not too much. If you lean forward too much, the exercise will feel like a push-up and strike your mid-chest.

Why isn’t my lower chest growing? 

You may need to pick the appropriate exercises to target the lower chest fibers if your lower chest isn’t developing, drooping, or lacking shape. We must select workouts that require us to lower our arms across our chest to target this lower chest area.

How to lose chest fat without equipment?

There are a variety of workouts that can reduce chest fat. Cardio exercises that target various muscle groups, such as cycling, stair climbing, jumping rope, and running outdoors while listening to music, can assist the chest area in reducing extra fat.

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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