[Best] 16 Lower Chest Workouts

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What are the best lower chest workouts? Chest control several arm movements, including flexing and rotating the arm and bringing it in toward the body’s adduction.
Two of the muscles form the pecs, the pectoralis major spans from the shoulder to the middle of the chest, and the pectoralis minor is on the outer edge of the chest, just behind the pectoralis major.
To build up the pecs, people can do many lower chest exercises that work the entire chest area. It is possible to target a specific part of the chest by using modified lifts.
According to the Physical Activity Guidelines for Americans Trusted Source, people should perform muscle-strengthening activities at least 2 days of the week for better results. One set of 8 to 12 reps(repetitions) is effective in resistance training, but 2 or 3 sets may be more effective.
However, you feel that your chest muscles are now strengthened, you are ready for the next step. This next step involves working on specific muscles for either more mass, strength, and shape.

Here some most effective lower chest workouts that will help you.

Importance of Lower Chest Workouts

Lower chest workouts are important for your body. Chest muscle tissues are answerable for shifting the arms across the frame and up and down, in addition to other movements like flexion, adduction, and rotation.

Most chest sporting events will involve pushing the arms away from the body or the frame far away from the arms.
Chest muscle tissues are massive and can handle the greater weight, allowing you to burn more calories. When you paintings your chest, your shoulders and arms are also concerned, allowing you to burn more calories. A chest exercise additionally also serves as a great warm-up for those smaller muscle groups.

Benefits of Lower Chest Workouts

There are many benefits of lower chest workouts. Working with your chest muscles does extra for your body than improve your physique, these chest muscle mass are involved in the features you need in the day and the actions you want in loads of physical activities. They are a huge muscle group. So working them will warm you up for exercising and burn calories.
The muscular chest tissues are useful for shifting the arms across the frame and up and down, in addition to other actions like flexion, adduction, and rotation. Most chest physical activities will involve pushing the arms away from the body or the frame far away from the arms.
When you work out your chest, your shoulders and arms are also worried, permitting you to burn even greater calories. A chest exercise serves as a fantastic warm-up for smaller muscle groups.

how to reduce chest fat

The first step to getting rid of excess chest fat is to learn how fat loss works overall. There’s no other way to target your chest fat without losing fat from the rest of your body.

The “Forbes equation” states that for you to lose one pound of fat, you need to burn out 3,500 calories Trusted Source through exercise or dietary restriction.

Since most people consume between 1,800 and 3,000 calories per day, your daily goal should be to operate at a small calorie deficit. For example, you should try using between 500 to 800 more calories per day than you consume daily.

At a 500-calorie deficit daily, you would be able to lose one pound per week. If you kept it up, you could lose up to 10 pounds in 10 weeks. People with the most success at losing weight and keeping it off lose weight slowly but steadily, and start a healthy lifestyle instead of using crash diets.

Aesthetics and Function

A lower chest that under-worked, won’t reflect the aesthetics and shape you wish to have. There are no heads associated with your lower pecs. But this doesn’t mean you shouldn’t target the lower chest. Well-formed pecs of the chest will provide you strength and balance to your shoulders. And also help you move your arms in every direction. Lower chest workouts are important.

Best 16 Lower Chest Workouts

Lower Pec Workout:-

This guide for your lower chest workouts covers everything you that need to start sculpting a more refined and aesthetic chest. There are 16 best lower chest workouts-

1. Incline pushup:-

Pushups are a great multifunctional exercise because they work the entire upper body and back without any equipment. Performing pushups at an incline will put more focus on the lower chest. You can do it at home or gym.

Equipment:

  • a flat workout bench

Steps:

  1. Stand in front of the flat bench, Place the hands shoulder-width apart on the edge of the bench.
  2. Adopt a plank position by extending the legs backward, keep the legs and back from a straight line. Keep bodyweight the weight on the balls of the feet.
  3. Slowly bend the arms to lower the chest toward the bench, Remember to keep the elbows and arms close to the body.
  4. Slowly push your body away from the bench, extending the arms but maintaining a slight bend in the elbow.
  5. Perform 8–12 reps for one set. Do 2-5 sets, according to your strength.

2. Cable crossover:-

Cable machines are very useful, they offer you a wide range of exercise options depending on the position of the pulleys. Setting the pulleys of a cable machine, higher will put more emphasis on the lower chest while setting them lower emphasizes the upper chest.

The cable crossover works in both the lower and outer parts of the chest muscles.

Equipment:

  • a cable machine

Steps:

  1. Position the pulleys of the cable machine above the head. Attach one handle to each pulley and then select the desired weight according to your strength.
  2. Take a one handle in each hand with your palms facing down. Stand in the middle of the cable machine and take a few steps forward to put some tension on the cables.
  3. Step one foot forward.
  4. Lean forward.
  5. Extend the arms out to the side but keep a slight bend in your elbows. Do not let your elbows move behind the shoulders.
  6. On the exhale, bring the hands together in front of your body.
  7. Return to the starting position by slowly extending your arms and inhaling.
  8. Do 8–12 reps per set. And rest in between sets. Do 2-4 sets.

3. Parallel-bar dips (chest) / Chest Dips:-

Parallel-bar dips activate multiple muscle groups in your chest, arms, shoulders, and back. During this exercise, remember to lean slightly forward on the dip to engage the muscles in your lower chest.

Equipment:

  • a set of parallel bars

Steps:

  1. Grip the bars, using your arms to push the body up above them.
  2. Slowly inhale while bending your arms and leaning your torso forward. Continue lowering the body, until there is a slight stretching sensation in your chest.
  3. On the exhale, lift the body back up above the parallel bars.
  4. Repeat as many reps as you can, without overexerting the muscles.

Parallel-bar dips require a significant amount of your upper body strength. People who do not feel comfortable performing a complete chest dip can try the variation parallel-bar dip variation.

Parallel-bar dip variation:

  1. Grip the bars and jump up, so your arms are straight, and the body is above the bars.
  2. Slowly lower down by bending your arms and leaning forward. Continue until there is a slight stretching sensation in your chest.
  3. Instead of lifting your body back up, carefully place the feet on the floor, and let go of the bars.
  4. Repeat as many reps as you can, without overexerting the muscles. Focus on building strength and expanding the range of motion in your upper body before performing a full chest dip.

4. Seated Machine Fly:-

Seated Machine Fly targets the whole chest including the inner chest. This is a full chest exercise.

Equipment:

  • a seated fly machine

Steps:

  1. Start by sitting on the seat and adjust comfortably if needed
  2. Next, make sure the hands grip at shoulder level.
  3. Now, keep the elbows slightly bent, and push the handles together,
  4. Make sure that the posture stays upright
  5. Hold for 1-3 seconds and contract your pectorals.
  6. Finally, return back to the starting position slowly.
  7. Do 15-30 reps (repetitions) in one set. Do 2-4 sets, rest between sets.

5. Decline Barbell Bench Press:-

Decline barbell bench press is the most effective workout for the lower chest. This will target all muscles of the chest.

Equipment:

  • a decline workout bench
  • one barbell

Steps:

  1. Start by locking your legs on the decline bench for balance.
  2. Next, grab the barbell (weight according to your strength) with shoulder width.
  3. Now, slowly bring the barbell down, hold for 1-2 seconds, and press it back up.
  4. Keep the movement vertically off the ground.
  5. Do 15-30 reps (repetitions) in one set. Do 2-4 sets, rest between sets.

6. Decline Dumbbell Alternating Bench Press:-

Decline-Dumbbell-Alternating-Bench-Press-workoutmelody.com

Dumbbells allow a greater range of motion, which may be a better option for people who want to target their lower chest.

Equipment:

  • two dumbbells
  • one decline workout bench

Steps:

  1. Set the decline bench at an angle of45-degree, and lie down on it with one dumbbell in each hand. Rest the dumbbells on the thighs, and the palms facing inward. Remember to keep your back flat.
  2. Raise the dumbbells alternatively over the chest, extending the arms to the ceiling. Keep hands facing inward.
  3. Hold the dumbbell shoulder-width apart and rotate the wrists until your palms are facing away.
  4. To begin, bend the arms to form a 90-degree angle at your elbow. The dumbbell should be on the outer edges of your chest.
  5. Inhale.
  6. On the exhale, use your chest muscles to push the dumbbell up. Squeeze at the top of the lift and hold for 1–3 seconds.
  7. Lower slowly the dumbbell to return to starting position, do with second hand same.
  8. Do 8–12 reps for one set, And do 2-5 sets according to your strength. Rest between sets.

7. Push-Up Pass:-

Push-Up-Pass-workoutmelody.com

Pushups are a great multifunctional exercise because they work the entire upper body and back without any equipment. Push-Up pass work for the whole chest and many parts of the upper body.

Equipment:

  • a dumbbell or a kettlebell or a medicine ball

Steps:

  1. Lay down on the ground in the push-up position.
  2. Take a dumbbell/kettlebell/medicine ball, what you want, in or under your one hand.
  3. slowly down like a normal push-up and hold for 1-2 seconds.
  4. Then up to the starting position.
  5. Do this with another hand.
  6. Count one reputation for both hands.
  7. Perform 8–12 reps for one set. Do 2-5 sets, according to your strength.

8. High Fly:-

High-Fly-workoutmelody.com

High Fly is similar to decline dumbbell fly, that target all muscles of the lower chest.

Equipment:

  • resistance tube

Steps:

  1. Set a resistance band with enough strength.
  2. Take a one handle in each hand with your palms facing down. Stand in the middle of the resistance band and take a few steps forward to put some tension on the resistance band.
  3. Step one foot forward.
  4. Lean forward.
  5. Extend the arms out to the side but keep a slight bend in your elbows. Do not let your elbows move behind the shoulders.
  6. On the exhale, bring the hands together in front of your body.
  7. Return to the starting position by slowly extending your arms and inhaling.
  8. Do 8–12 reps per set. And rest in between sets. Do 2-4 sets.

9. High to Low Chest Press:-

High-to-Low-Chest-Press-workoutmelody.com

High Fly is similar to Decline dumbbell Bench Press, that targets all muscles of the lower chest.

Equipment:

  • resistance tube

Steps:

  1. Set a resistance band with enough strength.
  2. Down the resistance band over the chest, extending the arms to the ceiling. Keep hands facing inward.
  3. Hold the resistance band shoulder-width apart and rotate the wrists until your palms are facing away.
  4. To begin, bend the arms to form a 90-degree angle at your elbow. The resistance band should be on the outer edges of your chest.
  5. Inhale.
  6. On the exhale, use your chest muscles to push the resistance band up. Squeeze at the top of the lift and hold for 1–3 seconds.
  7. Up slowly the resistance band returns to starting position.
  8. Do 8–12 reps for one set, And do 2-5 sets according to your strength. Rest between sets.

10. Elbow Fly:-

Elbow-Fly-workoutmelody.com

Elbow Fly is a exercise that you can do everywhere with your hand pressure.

Equipment:

  • no equipment needed

Steps:

  1. Keep your hands straight, join from fingers, and 90 degrees from the elbow.
  2. Elbow should be 180 degrees and at the level of your shoulders
  3. keep your fingers fix.
  4. squeeze your hands by rotating your elbows, and try to make pressure your chest.
  5. hold for 2-4 seconds
  6. then go to starting position
  7. Do 8–12 reps for one set, And do 2-5 sets according to your strength. Rest between sets.

11. Standing Valley Press:-

Standing-Valley-Press-workoutmelody.com

Standing valley press is the best exercise to target all muscles of the chest.

Equipment:

Steps:

  1. stand straight, straight your face.
  2. hold a medicine ball with both of your hands, and try to make some pressure.
  3. take it touching your chest in starting position
  4. then straight your hands try to get away the medicine ball
  5. hold for 1-3 seconds and get it in starting position
  6. Do 8–12 reps for one set, And do 2-5 sets according to your strength. Rest between sets.

12. Upright Push-Up:-

Upright-Push-Up-workoutmelody.com

Pushups are a great multifunctional exercise because they work the entire upper body and back without any equipment.

Equipment:

  • no equipment needed

Steps:

  1. At first start with a normal push-up position
  2. straight your hands, band your back so that your face and your legs in a 90-degree angle
  3. your chest should be at a 45-degree angle
  4. push-up like a normal push-up
  5. Do 8–12 reps for one set, And do 2-5 sets according to your strength. Rest between sets.

13. Decline Dumbbell Fly:-

Decline dumbbell fly targets the whole chest including the inner chest. This is a full chest exercise.

Equipment:

  • a decline workout bench
  • a set of two dumbbells

Steps:

  1. Pick your weights (according to your strength) and place them on your thighs as you sit on the decline workout bench.
  2. Now, as you lay down on the workout bench, bring the dumbbells on the chest position with a slight bend in your elbows.
  3. Next, slowly open your arms till the hands reach the shoulder levels.
  4. Slowly take back the arms to the starting position.
  5. Do 15-30 reps (repetitions) in one set. Do 2-4 sets, rest between sets.

14. Decline dumbbell press:-

Dumbbells allow a greater range of motion, which may be a better option for people who want to target their lower chest.

Equipment:

  • two dumbbells
  • one decline workout bench

Steps:

  1. Set the decline bench at an angle of45-degree, and lie down on it with one dumbbell in each hand. Rest the dumbbells on the thighs, and the palms facing inward. Remember to keep your back flat.
  2. Raise the dumbbells over the chest, extending the arms to the ceiling. Keep hands facing inward.
  3. Hold the dumbbells shoulder-width apart and rotate the wrists until your palms are facing away.
  4. To begin, bend the arms to form a 90-degree angle at your elbow. The dumbbells should be on the outer edges of your chest.
  5. Inhale.
  6. On the exhale, use your chest muscles to push the dumbbells up. Squeeze at the top of the lift and hold for 1–3 seconds.
  7. Lower slowly the dumbbells to return to starting position.
  8. Do 8–12 reps for one set, And do 2-5 sets according to your strength. Rest between sets.

15. Decline dumbbell bench press with external rotation:-

It is more complex than a traditional dumbbell press, so people trying this move for the first time might want to use light weights until they feel comfortable with the movement of it.

Equipment:

  • two dumbbells or one barbell
  • one decline workout bench

Steps:

  1. Lie down on the decline workout bench with one dumbbell in each hand or one dumbbell with both hands. Rest the dumbbells on the thighs with your palms facing inward.
  2. Raise the dumbbells over the chest with your arms extended toward the ceiling, keeping your hands in the same position.
  3. Lower the dumbbells into the starting position, but this time, keep your palms facing inward. Do not rotate the palms, the dumbbells should be parallel to the body.
  4. Inhale slowly.
  5. On the exhale, use the muscles of your chest to press the dumbbells up while rotating the palms outward to make the thumbs face each other. Squeeze and hold for 1–3 seconds.
  6. Return to the starting position by slowly lowering the dumbbells while rotating your palms inward.
  7. Each set should consist of 8–12 reps rest in between sets. Do 2-4 sets according to your strength.

16. Dumbbell Pull-Over:-

Dumbbell pull-over targets the whole chest including the inner chest. This is a full chest exercise.

Equipment:

  • a flat workout bench
  • one dumbbell

Steps:

  1. Hold the dumbbell on one side with both hands.
  2. Next, lay down in a perpendicular manner on the flat bench while keeping your feet on the ground for balance.
  3. Now, slowly take your arms backward over your head with the elbows slightly bent.
  4. Stop till your hand goes lower than the shoulders
  5. Lastly, bring back the dumbbell in the starting position.
  6. Do 15-30 reps (repetitions) in one set. Do 2-4 sets, rest between sets.

Bottom Line

In this article, we read lower chest workouts. These exercises above will work for the lower chest when a person performs them correctly. It is best to add these exercises to your full-body strength training routine to achieve a well-balanced physique.

Also see, [Best] 22 Lower Abs Workouts.

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