Dumbbell exercises work effectively when it comes to strengthening the lower chest. Dumbbell exercises allow a full range of motion and help you to target the specific muscles.
However, most of the chest exercises work well on your lower chest, but if you want to build specifically lower chest, then you can try lower chest dumbbell exercises. So, in this article you will see the 7 best lower chest dumbbell exercises you can do at home.
Remember, all your regular chest exercises work on your overall chest muscles. But, specific workouts like lower chest dumbbell workouts work on specific muscles which can improve strength and build muscle mass. So read the article till the end.
Table of Contents
7 Best Dumbbell Exercises for Lower Chest
Below are 7 best dumbbell exercises to strengthen and build your lower chest at home.
01. Standing Dumbbell Upward Chest Fly
Standing dumbbell upward fly is one of the effective lower chest exercises. The standing upward fly can help you to open up your lower chest muscle, reduce upper back pain, increase range of motion and reduce tightness in the upper body.
How to perform:
- Stand straight with your feet shoulder-width apart.
- Hold a dumbbell in each hand, and hold your arms straight at your sides with your palms facing your hips.
- Squeeze your lower chest muscle and core tight, raise the weight upward until they reach above your chest height and palms facing upward.
- Hold the position for a second at the top of the movement and then, slowly lower the weight back to the starting position.
- Do 3 sets of 10 to 12 reps.
02. Decline Dumbbell Chest Fly
The decline dumbbell chest fly is an effective lower chest exercise to build strength and muscle – Journal of Exercise Physiology Suggested in small study. So, try to incorporate this exercise in your workout routine for your overall chest growth.
How to perform:
- Lie down on your back on the decline bench, and hold dumbbells in each hand.
- Keep your arms out to sides with elbows slightly bent and dumbbells are slightly below your chest height. That is your starting position.
- Raise the dumbbells up in a controlled manner until your palms are facing each other over your lower chest.
- Hold the position for a second, and then lower the dumbbell back to the starting position.
- Do 3 to 4 sets of 8 to 12 reps, and take 60-90 seconds rest between the sets.
03. Decline Dumbbell Around the World Fly
The decline dumbbell circle fly is one of the effective chest exercises which can help you to build your overall chest, including your lower chest muscle.
How to perform:
- Adjust a bench decline at a 30–45-degree decline, and lie down on your back on the decline bench.
- Hold a dumbbell in each hand and keep your arms straight beside your thighs with your palms facing up.
- Keep your core tight and chest up. That’s your starting position.
- Now, raise your arms out in a circle motion until the dumbbells meet behind your head. you may feel contraction in your lower chest.
- Pause the movement for a second, and then reverse your arms in the same way (in a circle motion) to back to the starting position. That’s one rep.
- Do 3 sets of 10 to 14 reps. 60-90 seconds rest between the sets.
04. Decline Dumbbell Bench Press
The dumbbell bench press is an excellent exercise for strengthening your lower chest muscle specifically. The decline bench press is a variation of the flat bench press which is a popular chest exercise. So, try to include this exercise in your chest workout routine.
How to perform:
- First, adjust a bench decline at a 30–45-degree decline. Lie on your back on the decline bench with your feet on the floor.
- Grab a dumbbell in each hand to your chest level at your side. Palms facing forward.
- Keep your core tight, back straight and engage your lower chest muscle.
- Now, press the dumbbell up toward the ceiling until your arms are fully extended over your chest.
- Hold the position for a second, and then slowly lower the dumbbell back to the starting position. That’s one rep.
- Do 3 to 4 sets of 10 to 12 reps.
05. Decline Dumbbell Squeeze Press
The decline dumbbell squeeze press is an excellent exercise to target your lower chest specifically. The decline squeeze press with dumbbell exercise places your upper body on a downward slope, which can activate your lower chest muscle as you push the weight away from you.
How to perform:
- First, adjust a bench decline at a 30–45-degree decline. Lie on your back on the decline bench with your feet planted on the floor.
- Hold a dumbbell in each hand just above your chest. Palms facing each other and keep your core tight and squeeze your lower chest.
- Now, press the weight up until your elbows are fully extended.
- Pause the position for a second, and then slowly lower the dumbbell back to the start with controlled manner. That’ one rep.
- Do 3 sets of 10 to 12 reps, and 60-90 seconds rest in-between the sets.
06. Decline Dumbbell Floor Press
The decline dumbbell floor press is an effective exercise for targeting the lower chest specifically.
How to perform:
- Lie on your back on the floor, and hold a dumbbell in each hand at your sides to your chest level.
- Bend your knees to 90-degree angle and lift the hips off the floor.
- Now, press the dumbbells up until your arms are fully extended over your chest. You may feel the contraction in your lower chest muscle.
- Pause the movement for a second and then lower the weight back to the starting position with controlled manner. That’s one rep.
- Do 3 sets of 10 to 14 reps.
07. Dumbbell Chest Pull-Overs
The dumbbell chest pull-over is a classic bodybuilding exercise that works great on your overall chest muscle including your lower chest muscle.
Ho to perform:
- Lie on your back on the flat bench, and hold a dumbbell in each hand over your chest with your elbows slightly bent.
- Now, lower the dumbbell over and behind your head until you feel contraction in your chest muscles.
- Pause the movement for a second and then slowly pull the dumbbell back up to the starting position. That’s one rep.
- Do 3 sets of 8 to 12 reps, and take 60-90 seconds rest between the sets.
Conclusion
All chest workout targets all the three muscles of your chest – upper chest, middle chest and Lower chest. If you’re trying to build lower chest muscle specifically, then you can try dumbbell lower chest exercises listed in the article.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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