Lower Chest Workout – The Most Important Part of Any Workout


A person sitting in a car

The best lower chest workout always includes exercises that target not only the pectoral muscles but also the upper pectoral muscles. To hit the upper chest in the low part of the chest area, exercises must take the upper arm down and over the lower chest, or at least parallel to the floor. An example of this is an incline bench press, which is the hallmark upper pectoral exercise that you all know by heart.

For lower chest workouts, however, there are so many different exercises out there to choose from. These exercises range from basic bicep curls to more advanced lat pulldowns and triceps extensions, all the way up to total body workouts with shoulder workouts, squats, lunges, calf raises, and even situps. Because it can be such a wide variety of exercises, it’s important to know exactly what your goal is when you decide to work out. Do you want to gain size and definition, or do you just want to strengthen and tone your abdominal muscles? Obviously, toning will give you muscle mass, while building muscle will increase your fitness level and definition.

Lower Chest Workout

The first step in any lower pecs-specific workout is to curl the bar with your arms fully extended. The goal is to keep the weight directly above your body, with your arms working against the stretch of your elbows and forearms. When you’re doing multiple reps, remember to lower the bar slowly, completing each one under-regulated form. This type of workout puts the maximum amount of stress on your lower pecs and can help you achieve rock-hard pecs in just a few weeks. Another great thing about this type of workout is that it gives you a very intense cardiovascular workout without ever leaving your comfort zone.

Another lower chest workout that takes place at home is a regular barbell straight bar dip. Unlike the previous exercises, this requires no fancy equipment because you simply stand in one position with your hands in front of you. Next, you slowly lower yourself down, bending your knees as you go. This is a great exercise for strengthening not only the lower pecs but also your core, as it isolates your body into an almost explosive movement. Because of the focus on your abs, however, you should only perform the straight bar dip once or twice per week, as doing it too often can lead to injury.

A Much Ado

A man sitting on a bench next to a fence

Finally, there are two other exercises that you should incorporate into your lower chest workout routine. The first involves a modified variation of the classic bench press. In this exercise, you take a dumbbell in each hand and position them on the floor in a pyramid structure. Your arms are then placed on top of the weights, and you let them bounce off the weights to work your chest muscles.

The second exercise is called the adduction exercise and involves the use of your lower chest muscles in a different manner than the standard bench press. In this exercise, you grab the dumbbells at their edges and bend your elbows to allow them to rest against your thighs and keep them there. As you raise the weights above your head, you will use your abdominal muscles to keep them in position. Adduction exercises can be performed with either a barbell or with a pair of dumbbells, but it is better to use them together.

The final exercise we’ll discuss in this article is called the parallel bar dips. In this exercise, you stand with a barbell in each hand, arms crossed, and legs in the air. Next, you quickly lift the weights to the sides of your head and lower them down to the sides of your hips. This is a great exercise because it uses both your lower chest muscles, as well as your shoulders, to perform the motion.

Summing Up

While there are many other great exercises that can help you build a bigger, stronger, and more toned lower chest area, these ones should get you started. Start light, and if you feel an ache or pain while performing any of these, stop. Make sure that you take a break, and if you’re unable to continue, then get back to your routine and do them again later in the day. Keep your weight and your form steady, and you’ll be working your chest area for good in no time.

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