9 Best Lower Chest Workouts – Grow Your Lower Chest

There are a lot of people who face the most difficult to develop lower chest, there are many exercises that help to grow the lower area of the chest. So, we developed 9 best lower chest workouts which can help you to develop lower chest.

If you want to develop your lower chest muscles then you can try doing a range of exercise that can strengthen the pectoral muscles.

The pectoral muscles we often refer to as the pecs, define the appearance and shape of the chest. To build up the pecs, many people do exercise that works on the overall chest area. So, it’s possible to hit specific areas of the chest by using modified workouts.

You can start training, manipulate the workout and boost your training intensity by adding some techniques like rest-pause, drop sets and even negative reps. Adding these three elements in your workout is the best idea to grow the lower chest muscles. 

This article on lower chest workouts covers everything that you need to know about lower chest exercise and listed 9 best lower chest workouts that help you gain strength and definition in the lower chest.

Lower Chest Muscles

There are three main separate sections in your chest muscle such as: upper chest, middle chest and lower chest. The chest muscle starts right below the collarbone. There is a thin clavicular head of the major pectoralis that extends to your shoulder muscles.

Many people do regular chest workouts that work on overall chest muscle. But if you do specific workouts like lower chest workout or middle chest workouts that workout works on specific muscles.

Aesthetics: the lower chest muscles give the pectorals with defined, well-rounded, and great appealing look to your chest. There are no particular heads that associate with lower pecs, but that doesn’t mean that you do not target the lower chest. Here we are listed 9 best lower chest workouts, try these and improve your lower chest muscles.

Importance of Lower Chest Workouts

The pectorals predominant has two parts – upper and lower element and pectorals predominant is the bigger muscle. If you’re doing chest workout, you also need to use your arms across the frame and up & down. Also, other movements like adduction, rotation and flexion.

Most of the chest workout will involve pushing the arms away from the body. Your chest muscle tissues can handle heavy weight and allow you to burn more calories. Whenever you target chest muscle, your shoulder and arms are also connected, that will allow you to burn more calories. 

Benefits of Lower Chest Workouts

Working your chest muscle can improve your overall physique, and also improve your muscle mass that you need for physical fitness. The chest is a big muscle group, so if you’re working them will also burn calories and warm up for exercising.

The chest physical activities will involve pushing the arms away from your body. If you’re working on the chest, your arms and shoulders are also involved in the workout. That will help you to burn more calories.

Chest exercises are a great warm up for smaller muscle groups.

09 Bets Lower Chest Workouts

If you want to target lower chest, here are the best 9 lower chest workouts you can get excellent results. But you need to perform with correct form and safely. 

01. Chest Dips

The chest dips are very effective lower chest exercises, this chest dip is one of the best bodyweight exercises that work better on your lower chest.

How to do it:

  • Step up on the machine or an elevated platform
  • Start of your hands with an impartial gripping each side of the machine
  • Hold your body above ground level and lock your arms
  • Now, unlock the elbows and slowly lower the body by bending your arms until you may feel pressure on your chest, and your forearms are parallel with the floor.
  • Then, return back to the starting position, pushing through the palms.

02. The Barbell Bench Press

The Barbell Bench Press

The barbell bench press is the most popular exercise in the lower chest workouts. This workout is a classic exercise that is popular among all weightlifters. You need to do it correctly so you may get more benefits on your lower chest.

How to do it:

  • Lie flat on your back on the bench and your feet firmly on the floor.
  • Now, slowly take the bar off the rack and hold the bar above your chest, this is the starting position.
  • Then, slowly lower the bar down till slightly above your chest or level of your nipples. Make sure that it doesn’t touch your chest.
  • Hold for seconds above your chest.
  • Now, press the bar back to the starting position.
  • It’s important to use a spotter when you’re doing this exercise with heavy weights.

03. Decline Dumbbell Fly

The decline dumbbell fly is used to target the chest muscles. but in particular, the decline of dumbbell fly targets more on the lower chest when you use this exercise in the proper way and safely.

How to do it:

  • Keeping your abs engaged. Lie flat on your back on a decline bench, hold the dumbbells with each hand at the sides of your chest.
  • Your palms face each other, and slight bend your elbows.
  • Now, slowly press the dumbbells directly over your chest, this is starting position.
  • Hold for second at the top.
  • Now, slowly return the arms to the starting position and movement under control.

04. Cable Crossover

Cable Crossover

The cable crossover is a great popular chest exercise and it will build muscle when you do this exercise with enough resistance, intensity and focus. This exercise is an excellent way to target the lower chest.

How to do it:

  • Start of setting up handles and place the pulleys high above your head and select the weight.
  • Stand in between the machines and hold the handles with each hand, palms facing down.
  • Take step one feet forward and slowly pull your arms together in front of the body with slightly bend your elbows.
  • Hold for second and then slowly, lower back to the starting position.

05. Dumbbell Pull-over

Dumbbell Pull-over

The dumbbell pull-over is best for your lower chest and can strengthen the muscles inside the chest.

How to do it:

  • Hold the dumbbell on one side with both hands, extend your arms over your chest, keep your elbows bent and soft.
  • Lay down on the bench and keep your feet on the floor.
  • Now, slowly take your arms backward over your head with slightly bend your elbows.
  • Hold for second.
  • Finally, slowly bring dumbbells back to the starting position.

06. Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

The decline dumbbell bench press is one of the great lover chest workouts. However, the bench press is the most effective way to train your lower chest and it will really give more tension to your chest. This instruction is for dumbbells but you can use a barbell instead. But the dumbbell allows a greater range of motion.

How to do it:

  • Keeping your abs engaged, lie flat on your back on the bench.
  • Hold the dumbbells with each hand at the edges of your chest. Palms face inward.
  • Now, press the dumbbell to arm’s length above your chest (the dumbbells in the vertical movement off the floor) and hold for 1 to 2 seconds at the top.
  • Then, lower the dumbbells to the starting position.

07. Incline Push-up

Incline Push-up

Pushups are great exercise because it will work on your upper body and also on your back. Doing incline push-ups can hit more on your lower chest.

How to do it:

  • Stand In front of the bench, or jump box, hold your hands shoulder-width apart on the edge of the bench or jump box.
  • Stand plank position by extending your legs backward, your back and legs in a straight line.
  • Slowly lower the chest toward the bench and bend the arms. Make sure that elbows and arms are close to the body.
  • Then, slowly push the body away from the bench. Extending the arms comes back to the starting position.

08. Cable Chest Fly

The cable chest fly is a variation of the chest fly, this exercise strengthens the muscle tissues of the body. Like chest, shoulder and triceps.

How to do it:

  • Set the pulleys to the chest height, and stand between the machines.
  • Hold the cable edges with each hand, increase your arms out to your sides. Your palms face ahead.
  • Take one or two steps ahead, that will create tension at the cables.
  • Bend the elbows slightly, pull the arms in front of you, direction of each other in extensive arcs.
  • Then, slowly return to the starting position.
  • You can alternate your ahead leg with each set.  

09. Decline Barbell Bench Press

The barbell decline bench press in best exercise to hit the lower chest. It will balance out the chest exercising and this exercise is great for chest development.

How to do it:

  • Lie on your back on the decline position bench, and lock your legs on the bench.
  • Now, grab the barbell with correct weight with shoulder width.
  • Then, slowly bring the barbell down until the barbell contacts your chest or nipple level.
  • Hold for second and push it back to the starting position (Keep the movement vertical off your ground)

QNA on Lower Chest Workout

Is it Important to Train your Lower Chest?

The short answer is YES, the lower chest can improve the appearance of your chest. All your regular chest workouts work on the overall chest muscle. But, specific exercises like the 9 best exercises can work great on your lower chest.

How Do I Shape My Chest?

Make sure that you work on all chest muscle upper, middle and lower chest muscles. Take advice from personal trainers or experts, make a good chest workout routine. Try all the chest exercise including:

Lift the weight using parallel bars, floor, or bench
Pull using cable fly bench, cable crossovers or dumbbell


Building lower chest muscles is not like walking in the park or on the road, you need to be more consistent and be disciplined. Don’t skip any workouts and follow a healthy diet.

If you want a strong chest, it’s required you to work on all three muscles of the chest.

Hopefully, you like this article, if you have any questions and any suggestion kindly put them in the comment box below. 

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