If you are someone who wants to develop your lower chest muscles, there are some really good exercises that you can try today. These exercises also help in strengthening your pectoral muscles. Pectoral muscles are of two types, with the first being pectoralis major that starts from your shoulder and runs up to the middle of your chest and the second being the pectoralis minor that is present on the chest’s outer edge and at the back of the pectoralis major.

As a matter of fact, the lower chest muscles play a vital role in not only improving your body physique, but also performs several other functions that can get you going strong enough through every single day. Hence, it becomes all the more important for you to train these muscles to stay stronger every day.

While talking of the lower chest region, some of you may even find it tough to develop this area. However, by learning how to do the correct form and after taking proper training, you will be able to work towards building the lower chest region of your body.

These exercises are performed not to just sport an impressive chest, but also to attain enough mobility and strength in individuals. We are suggesting the below-mentioned exercises that are expected to benefit those individuals, who are desirous of developing their lower chest muscles:

1. Decline Dumbbell Press

Decline Dumbbell Press
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This is an effective strength exercise, especially for those individuals who are beginners and are trying to build the lower portion of their chest. It also helps in stabilizing your body. By doing this exercise, the pectoral muscles in the upper chest area are trained. The deltoids are also used while doing this exercise.

Equipment Required:

• Decline Bench

• A pair of dumbbells

How to do this exercise?

• Place a bench at an angle of 20 degrees onto a declining position.

• Now, lie down on that decline bench. The upper part of your body must be lying downward.

• Take the dumbbells with both hands and place them at chest level. Keep your palms turned away and also keep a shoulder-width distance between your hands.

• Raise the dumbbells, while also keeping your elbows locked.

• Stop for a few seconds. Now, start breathing in at the time of bringing the dumbbells downwards in a slow and steady manner up to your lower chest by bending your elbows.

• Start pushing these dumbbells back upwards, while at the same time extending your arms to its maximum possible length.

• You have completed one rep.

You can try to do about 2-3 sets of 10 reps each.

2. Chest Dips

Chest Dips
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This is a wonderful chest exercise that targets your chest muscles. The lower portion of your pec muscles are effectively hit while performing the chest dips exercise. In addition to that, it also works the muscles of your shoulders and triceps. When you perform dips, you keep your core engaged such as your abs, glutes and your back that helps you maintain the right posture, while you raise and lower yourself back to the position where you started.

Equipment Required:

• Dip Station

• Dip Belt (Optional)

How to do this exercise?

• Stand between the parallel bars and hold on to them firmly using your arms, in order to push your body to the top above these bars.

• Start breathing in slowly, while at the same time bending your arms and leaning the torso on the front.

• Try to lower your body till you get a stretching sensation on your chest.

• Now, breathe out and lift your body back again above the bars.

• You have completed one rep.

You can try and do as much dips as you feel comfortable doing in the beginning and with time, you can increase the number of dips after gaining a bit of experience through regular practice.

3. Incline Push-Ups

Incline Push-Ups
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Incline Push-Ups is one of the variations of the traditional push-up that trains your lower chest effectively. This exercise focuses on the middle and lower part of your chest. Additionally, doing this exercise also helps you by warming up your upper body. Your lat muscles are also activated by performing this exercise.

Equipment Required:

• Raised Platform

• Bench

How to do this exercise?

• First stand up by facing the bench. Your palms must be placed on the bench.

• You have to maintain a distance that is a little higher than the shoulder-width distance.

• Your back must be straightened and your feet must be moved backwards to bring your body on to a plank position.

• You must gradually push your body nearer to the bench by bending your elbows, till your chest reaches and touches the edge of the bench.

• Now, start by slowly pushing your chest away from the bench. At the same time, keep your elbows extended.

• You have completed one rep.

You can try to do about 2-3 sets of 12 reps each.

4. Barbell Decline Bench Press

Barbell Decline Bench Press
Image Source: www.bodybuildingstep.com

Barbell Decline Bench Press is a well-known exercise that can strengthen your lower chest muscles. In this workout, the bench will be set at a declining position of 20-30 degrees. In this angle, your upper body is placed on a downward slant. The lower pectoral muscles get activated when staying in this angle, as the weights are pushed away from the body. This exercise primarily targets your lower pectoral muscles. By doing this exercise, the strength of your pecs increases.

Equipment Required:

• Barbell

How to do this exercise?

• Firstly, place your feet towards the end of the bench. Now, lie down by having your eyes under the barbell.

• Firmly grip the bar using your palms, which must be facing forward and keep the arms a little wider than shoulder-width apart.

• Keep your arms straightened for lifting the barbell from the rack. Now, pass it over your shoulders and also keep your elbows locked.

• Breathe in and gradually lower the barbell, till it comes into contact with your mid-chest. Your elbows must be kept at a distance of 45 degrees from the body. Pause for a few seconds.

• You have completed one rep.

Start first by doing this exercise with lighter weights and then slowly increase the weight after obtaining sufficient training by practicing well on the downward slant.

You can do about 3 sets of 10 reps each in total.

Image Source: www.bodybuildingstep.com


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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