Lower Chest Workout to Build Strong Pecs – 2022

December 25, 2021 0 Comments

A chiseled chest is the epitome of a skilled bodybuilder. You don’t need to focus solely on training your lower chest for the first few days of weight lifting. 

However, as soon as he feels that his chest muscles are now strengthened, he is ready for the next step. The next step involves working on specific muscles to gain mass, strength, or shape. 

This guide to lower chest training covers everything he needs to sculpt a  refined and more aesthetic chest. 

Lower Chest Muscles

When it comes to training your chest muscles, there are three separate sections that you can focus on. upper, middle, and lower. 

The chest muscles begin just below the clavicle. There is a thin head of the clavicle of the pectoralis major that extends to the shoulders. When someone says pectoral muscles, they mean the head of the sternum of the largest muscle that makes up the majority of your chest. 


All of your regular chest exercises work on all of your chest muscles.  Certain workouts, such as B. Lower chest workout, but target specific muscles, which in turn improves aesthetics.

The lower chest muscles give the chest muscles a rounded, defined and visually appealing appearance. A lower chest with little work will not reflect the aesthetics and shape that you want. 

 There are no heads attached to the lower pectoral muscles, but that doesn’t mean you shouldn’t aim for the lower chest. 


 Aside from looks, your pecs help you move your arms and do your workouts efficiently. The lateral, vertical, and rotational movements of your shoulder work hand-in-hand with your chest muscles. Hence the meaning. 

 Well-shaped pecs not only add strength and balance to your shoulders but also help you move your arms in all directions. All the muscles of the upper body are interconnected and to get the best upper body you also need to train the sloppy ones.

 Best Lower Chest Exercises

1- Decline Bench Press

The incline bench press is often overlooked in favor of the flat or incline version. And that’s a shame because it is leaving profits on the table. Although the flat version works on the lower chest, the drop variant actually focuses on the lower chest as the angle changes the trajectory of the press. In addition, the flared elbows allow a great and more intense stretch of the entire pectoral muscle. As a bonus, the down bench is known to be a bit more shoulder-friendly compared to other push variants. 

Benefits of the Decline Bench Press

  •  Front shoulder tension reduction if shoulder pain is a problem. 
  •  Acts effectively on the lower chest muscles. 
  •  Reduced tension in the lower back due to the angle of inclination.

How to Do the Decline Bench Press

Lie on your back on an inclined bench with your feet braced to avoid slipping off the bench. Put your eyes under the bar, reach wider than shoulder-width apart, and bring your shoulder blades together. Allow your shoulder and elbow joints to flex as you lower yourself into the lower section of the press with your elbows under the bar. In the lowest position, push the bar up to the locked position and repeat the process.

2- Dip

The dips are often called upper body squats – they target all of the major muscles in the upper body and can be easily scaled to suit beginners and advanced users. The dip’s wide range of motion provides a greater stretch of the lower chest and triceps for increased strength and hypertrophy potential. The forward curve here is aimed at the lower chest, but this puts the front shoulder at risk, so be careful.

The Benefits of the Dip

  • Enhanced locking force for exercises such as the bench press, shoulder press, and Olympic lift. 
  • Build strength and muscle mass in your chest, triceps, shoulders, and back. 
  • You can adapt this exercise to work  your lower chest muscles more by leaning forward.

How to Do the Dip

Stand between the dip bars and firmly grasp and attack your upper back keeping your chest up and your shoulders down. Squeeze the bar and push yourself up while maintaining a forward bend to target your lower chest. As you get closer to the lock, flex the back of your triceps, pause for a second,  lower yourself slowly, and repeat.

3- Decline Dumbbell Fly

The incline dumbbell fly is a flight variant performed with a slight taper and that appeals slightly more to the lower chest muscles than the flat and incline variants. Like the incline bench press, this exercise reduces the load on the front shoulders compared to the incline version. Because there is less stress on the triceps and shoulders, this further isolates the lower chest muscles. 

Benefits of the Decline Dumbbell Fly

  • Isolates the lower pectoral muscles. 
  •  Lowest load on front shoulder  compared to oblique fly variant.

How to Do the Decline Dumbbell Fly

Lie on your back on the incline bench with a pair of dumbbells held close to your chest with a neutral grip, feet secured on the bench at the end. Then push the weights to the locked position. Lower the weights to the sides while maintaining a slight bend in the elbows to avoid straining them. With the dumbbells at chest level, squeeze your pecs, return the weights to their starting position, and repeat the process.

4- High Cable Fly

This exercise stretches your chest muscles early on and guides you through a wide range of motion for better muscle-building potential. Also, due to the constant tension of the cable machine, your muscles will be under tension longer to improve hypertrophy. Leaning forward and flexing your elbows will make your lower pectoral muscles respond better. 

Benefits of the Cable Crossover Fly

  • Maintains active muscle tension in contrast to  dumbbell fly variants. 
  • Isolates and guides the lower chest muscles through a greater range of motion compared to the dumbbell variant.

How to Do the Cable Crossover Fly

Set the handles on both ends of the cable machine to the highest level. Stand in the middle, staggered, and grasp both handles. Lean your torso forward, keep your spine neutral, and slightly bend your elbows as well. Keeping your core tight, pull both handles down and over your body and squeeze your chest muscles at the end of this movement. Slowly return to the starting position, holding the bend in your elbows, and repeat the process.

5- Jackhammer Pushdown

By slightly adjusting the tricep curl, you will target and expand your lower rib cage. With the Pushdown Jackhammer, stretch your elbows wide and lean your upper body forward. This angle isolates the lower pectoral muscles and reduces triceps involvement. Also, the constant tension of the cable machine and its large ROM make it an effective bust builder. 

Benefits of the Jackhammer Pushdown

  • ROM and  cable machine constant voltage mean more hypertrophy potential. 
  • This exercise is effective in isolating and strengthening the lower chest area.

How to Do the Jackhammer Pushdown

Stand in front of the cable puller and use the same grip that you would use on a triceps curl machine. Stand close to the machine with the cable over your shoulder, lean your torso forward, and grip the handle firmly. Let your elbows swing-out. At the top of the movement, then press down to straighten your elbows. Slowly return to the starting position by opening your chest and pulling your elbows out and up.

Anatomy of the Chest

Your chest is a large superficial muscle that runs at various angles with multiple points of attachment. Understanding what they are and how they work is important to get a stronger chest. The chest consists of two muscles, the pectoralis major and the pectoralis minor. 

The pectoralis major is a large superficial muscle in the front of the rib cage. The pectoralis minor is a superficial muscle in the front of the rib cage that lies deep within the pectoralis major muscle. Similarly, The pectoralis major has two main heads, the head of the clavicle, which is located in the upper area of ​​the thorax, and the head of the sternum in the area from the middle to the lower part of the thorax. The clavicle part of the chest helps to bend the extended arm up to 90 degrees, while the sternum helps to extend the bent arm by pulling it down.

The Benefits of Training Your Lower Chest

In addition to building a bigger, fuller chest, there are many key benefits to focusing on the bottom of the chest (and the chest in general).

Improved Posture

As one of the largest muscles in the upper body, the chest plays an important role in supporting good posture, as its length and strength determine the position of the shoulders. The chest muscles, along with the upper back and shoulder, help stabilize the entire shoulder joint. 

Better Breathing

Strengthening and lengthening of the chest muscles support deeper breathing by expanding and contracting the chest. Your pecs are attached to your rib cage, which expands with each breath, and if they are too tight or too short, it affects your ability to breathe deeply.

Improved Athletic Performance

Since the chest muscles are the muscles that hug you, their size and strength help you cope with and defend yourself from opponents on the soccer field. And they help you hit a tennis ball, throw a soccer ball, and play baseball faster and stronger.

How to Warm-Up Your Chest Before Training

Doing a few quick or light sets with the exercises you are doing is one way to warm up. Increasing sets will not only lubricate the groove and help you determine your working weight for the day, but the added volume is also helpful for fat loss and hypertrophy goals. Here is an example of reject bench press acceleration sets:

  • 10 reps with an empty barbell
  • Eight reps with 135 pounds
  • Six reps with 155 pounds
  • Five reps with 165 pounds
  • Four reps with 175 pounds

Another way is to do some upper body exercises that work on shoulder and chest mobility so that blood can circulate in these important areas. Exercises like worms with pushups, spiderman with rotations, wall scrolling, band pull variations, and front and side planks are great for pre-workout lower chest exercises.


The exercise above will work the lower chest when one does it right. It is best to add these exercises to a full-body strength training routine to achieve a balanced physique. 

 Individuals trying this exercise should remember to focus on performing each movement with proper form and technique. People can avoid injury by not running through sets and avoiding the use of weights that are too heavy. It’s important to avoid working for the same muscle group several days in a row because muscles need time to recover after a hard workout.

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