Way Of Lower Chest Workouts For Bodybuilding

Having a stronger and bigger chest is one of the main objectives for the bodybuilding. This article gives you the best lower chest workouts at home that you can do to chisel your lower chest muscles. There are exercises for the lower chest, outer chest, and upper chest. In this article, there is a list of exercises that you can do at home without equipment. In addition to that, there are chest exercises that you can do using the dumbbells, cable machine, and other gym equipment.

Therefore, this article caters to different people who have the equipment and those who don’t have the gym equipment. Some good workouts for the lower chest that you can find worth trying to include the chest dips, dip push-ups, dumbbell floor press, pec deck flys, and many others.

Lower Chest Workouts At Home.

The muscle that is found on the lower chest is the abdominal head. You don’t have to let the muscles become saggy. Even if you don’t have the gym equipment, you can do exercises that hit your lower chest. Below are the workouts for lower chest that you can do at home;

Chest Dips.

This is an interesting workout that doesn’t need special equipment to do it. You will need a bench or chair to exercise your lower chest muscles. In addition to that, the chest dips exercise can be done by both men and women. To do the exercise properly, follow the instructions below;

1. Make sure that your bench is on stable ground.
2. Sit at the edge of the bench and put your hands on your body sides. Keep your feet planted on the ground and your knees bent to form a 90-degree angle.
3. Bend your elbows backward and move your butt from the bench to dip your body.
4. Go down as much as you can and pause for 2 seconds at the bottom of the dip.
5. Reverse your body to the starting position.
6. Repeat as much as you can.

Bed Sheets Flyers.

In each and every house, there are bedsheets, and they are useful if you want to train your chest muscles. It is an interesting exercise that you can do at home if you don’t have gym equipment. Follow the steps below to do the exercise.

1. Take two sheets and make sure that they are of the same length and tie them.
2. Put the sheets on top of the door in such a way that the knot will be on the other side of the door if you close the door. Close the door and lock it for security.
3. Stand close to the door with your feet close to each other.
4. Grasp the ends of the sheet and spread your arms until they are fully stretched. Make sure that the sheets are also fully straightened.
5. Bend your body and bring the torso forward.
6. Then bring your hands inward to raise your body up.
7. Repeat as much as you can.

Lower Chest Workout With Dumbbells.

Lifting weight is good for strengthening and building muscle mass. If you have the dumbbells at home or at the gym, you can take advantage of them and chisel your chest muscles. Below are the lower chest workouts for mass.

Incline Dumbbell Bench Fly.

The incline dumbbell bench fly is one of the lower chest workouts for men. Lifting weight while seated on the inclined bench challenges your chest muscles. You don’t only focus on lower chest muscles, but you also hit the shoulders and triceps. To do the incline dumbbell bench fly, follow the instructions below;

1. Holding a dumbbell in each hand, sit on the inclined bench and then lie on facing upward.
2. Make sure that the elbows are slightly bent and keep them at chest level.
3. Raise your dumbbells up until the hands get closer to each other above your chest.
4. Lower the weight down to the starting position.
5. Repeat as much as you can.

Dumbbell Floor Press.

The dumbbell press floor workout is also good for hitting the lower chest muscles. In addition to that, it works the arms, shoulders, and back muscles. To do the exercise; follow the instructions below;

1. Start by lying on the floor and face upwards. Keep your knees bent with feet planted on the floor.
2. Hold each dumbbell in your hand and bent your elbows in such a way that the upper arm is on the ground and the lower arms is raised up. Keep the palms facing forward.
3. Raise the dumbbells up until the arms are fully stretched with palms closer to each other.
4. Lower the dumbbells down to the starting position.
5. Repeat as much as you can.

Lower Chest Push Ups.

There are a lot of push-ups variations. But not all of them are good for the lower chest. Below are lower chest push-ups that you can do;

Dip Push-Ups.

The dip push-ups are a variation of traditional push-ups exercise. It is another exercise that can be done by both men and women. Additionally, you just need books to do this exercise. Let’s get started by following the instructions below;

1. Pile up books on the floor at shoulder width apart. The height of the books can be between 5 and 8 inches.
2. Get into a push-up position and place your hands on top of the books.
3. Push your arms against the books so that you raise your upper body upward.
4. Reverse the move to lower your body to the starting position.
5. Repeat.

Incline Push Ups.

The incline push ups are a variation of push ups. This exercise does not only work the chest muscles but it also works the core, back, and arm muscles. To do the exercise; follow the instructions below;

1. Place your hands on a bench and make sure that they are at shoulder width apart from distance.
2. Step back and position your body into a plank position. Push up your body to straighten your arms.
3. Lower your chest towards the bench.
4. Push up your body to straighten your arms.
5. Repeat as much as you can.

Cable Crossover.

The cable crossover exercise ideally targets the lower chest muscles. It also works with the outer chest muscles. To do the exercise; follow the steps below;

1. Start by setting the pulley above your head and attaché handles. Select the weight of your choice.
2. Grasp the handles and make sure that the palms are facing down.
3. Position yourself at the center of the cable machine and take a few steps forward. Leave your one foot forward than the other.
4. Keep your arms fully stretched and parallel to your body. Then pull your hands together in front of your body.
5. Return your arms to the starting position. Repeat as much as you can.

Upper Chest Workout.

If you want to work your upper chest, you can try the following exercises.

Decline Close Grip Push-Ups.

The decline close grip push-ups are good for developing your upper chest muscles. It makes them stronger and bigger. To do the exercise; follow the instructions below;

1. Place your feet on a bench or a box and get into a push-up position.
2. Keep your hands planted on the floor at shoulder width apart.
3. Bend your elbows and lower your chest towards the floor.
4. Then reverse the movement to the starting position.
5. Repeat as much as you can.

Incline Machine Press.

This is another exercise that you can do to work the upper chest muscles. Follow the instructions below to do the exercise;

1. Start by loading the machine with the weight of your choice.
2. Then sit down on the machine and grasp the handles with an overhand grip.
3. Push the weight until your arms fully stretched in front of you.
4. Reverse the motion.
5. Repeat as much as you can.

Outer Chest Workout.

If you want to focus on your outer pecs muscles, below are the exercises that you can try;

Standing Crossover Flys.

The standing crossover flies are good for strengthening the pecs. That benefits the shoulder muscles. This exercise makes the shoulder muscles more stable due to stronger pecs muscles. Follow the instructions below to do the exercise;

1. Start by attaching the single grip attachments and make sure that it’s in a higher position.
2. Choose the weight that you are comfortable with.
3. Stand in the middle of the cables and grasp the attachments. Make sure that your feet are at shoulder width apart distance.
4. Bring your upper body forward and move the arms away from your body until they are parallel to the ground.
5. Bring the arms down in front of your body until they cross each other in front of your body.
6. Return the hands to that starting position.
7. Repeat.

Peck Deck Flys.

The peck deck flys also helps you to define your outer pecs muscles. To do the exercise; follow the instructions below;

1. Start by adjusting the seat to make the handles of the machine be in line with your arms.
2. Sit down and grasp the handles of the machine and make sure that the forearms are against the pads.
3. Push your arms so that they meet in front of you.
4. Return the arms to the starting position.
5. Repeat as much as you can.

Lower Chest Workout Cables.

If you have a cable machine, you can work your lower chest muscles. Below are the exercises you can do;

One Arm Cable Press.

Follow the instructions below to do the one arm cable press exercise;

1. Attach the D-handle to the cable machine.
2. Grasp the handle with one hand and stand facing away from the machine.
3. Then press the hand with the handle forward until it is fully stretched.
4. Return the hand to the starting position.
5. Repeat as much as you can and then train the other hand.

Other exercises that you can do include the cable lower chest raise, cable flies, arm crossover, and many others.

Underdeveloped Lower Chest.

Having a sagging lower chest that is underdeveloped can be changed by doing several exercises mentioned above. An underdeveloped chest affects your posture. Therefore, you must strengthen your chest to keep your upper body muscles in good shape.

The upper back muscles get affected negatively if your chest is in bad shape. Additionally, your shoulders may start slouching if the chest is weak. Therefore, you can lift some weights and do other exercises mentioned above to keep your chest in good shape.

Final Words

In conclusion, the lower chest is one of the body parts that get neglected. People generally train the upper chest muscles more than the lower chest. However, it is important to give the lower chest a great workout. There are many good lower chest workouts that you can do to make your chest look bigger and great. If you don’t have gym equipment, you will never go wrong if you do the dip push-ups, chest dips, and the bedsheets fly.

But if you have gym equipment, you can also do various exercises that target the lower chest. Some exercises include the dumbbell floor press, one arm cable press, peck deck flys, and many other exercises mentioned above.

Which workout do you recommend for working the lower chest? Why? Share your experience below.