Lower chest workouts are very beneficial when it comes to developing lower chest muscles and getting defined pecs.
There are a variety of best lower chest workouts that will help strengthen the pectoral muscles and even provide stable shoulders.
This article explains briefly about the pectoral muscles and enlists 5 of the best lower chest workouts to build defined pecs.
The pectoral muscles are often known as pecs are crucial for a balanced body. As they are responsible for the shape and appearance of your chest.
Pectoral muscles are made up of three different sections of your chest: upper, mid, and lower. Shoulder to the middle area of the chest is called pectoralis major and the outer edge of the chest is called pectoralis minor.
Also, more than a few arm movements are controlled by pecs such as rotating, flexing, and adduction.
5 of the Best Lower Chest Workouts
To build up defined pecs you can do several lower chest workouts that target the entire chest area or you modify them to focus on specific areas of the chest.
According to the Physical Activity Guidelines for Americans (2nd Edition), it is recommended that you should do one set of 8 to 12 repetitions but doing 2 to 3 sets can be more effective.
Although, if you are interested in building endurance you can use higher repetitions, an increased number of sets and compatibly lighter resistance as your body adapts to the workout.
Following are the 5 best lower chest workouts that will help you gain strength and defined pecs.
You can also add these lower chest workouts into your exercise plan along with other workouts.
1. Decline and Incline Bench Press
The decline and incline bench press are both the best lower chest workouts as they target the arms, chest, and shoulders.
The decline bench press is very beneficial in terms of straightening your lower chest muscles and can help you get defined pecs.
It is a lot similar to a famous chest workout known as the flat bench press.
In the decline bench press, the bench is set to 15 – 30 degrees on a decline while in the incline bench press, the bench is set to 15 – 30 on an incline.
Moreover, the incline bench press works your upper pecs instead and targets the anterior deltoids even more than the decline bench press.
2. Decline and Incline Push-ups
The decline and incline pushups are ideal lower chest exercises and they are forms of the traditional push-up.
As the name suggests, in decline push-ups your upper body is positioned lower than the rest of your body, instead of being on an incline.
In decline push-ups, the exercise box is positioned underneath your toes while you are in the plank position.
Moreover, the decline push-ups keep you steady as they target the arms, shoulders, and core muscles.
Whereas, the incline push-up can be a step up in your normal workout routine as in incline push-ups your upper body is uplifted with an exercise box.
The incline push-ups give solid chest workout by working the chest muscles and engaging core muscles to strengthen your back.
3. Cable Crossover
Cable crossover is an isolated lower chest workout. It targets muscles in the outer and lower parts of the chest.
In cable crossover, the chest muscles stretch under load which leads to greater muscle gain and strength.
The cable crossover workout is done by using changeable pulleys. To perform cable crossover, you’ll need a cable stack to build stronger and defined pecs.
Moreover, you can work the muscles of different parts of your chest by adjusting the pulleys between higher and lower levels.
Adjusting the pulleys at a higher level will focus more on the lower part of the chest, whereas adjusting them at a lower level will focus more on your upper part of the chest.
Also, it is usually done at the beginning of the end of the workout and is very common in chest-targeted muscle building workouts.
To get optimal results try to do it in combination with other presses or flyes, this way you’ll be able to target chest muscles from different angles.
4. Chest Dips
The chest dips are a body-weight lower chest workout done by using parallel bars or a pull-up and dip station.
Chest dips work on the triceps but also engages multiple muscle groups in the arms, chest, shoulders, and back.
Moreover, it builds and strengthens the chest and shoulders muscles.
Also, you can do chest dips with lower repetitions for strength and with higher repetitions for muscle growth.
To get optimal results, try to slightly lean forward on the dip, this way you’ll engage muscles in the lower chest.
Chest dips workout demands a substantial upper body strength therefore if you don’t feel comfortable doing a chest dip then feel free to try other variations instead.
5. Decline Dumbbell Flye
The decline of the dumbbell flye is an upper-body isolated lower chest workout.
Flye workouts are necessary for building defined pecs and the decline version is ideal for lower chest muscles.
It is also a great muscle hypertrophy workout with higher repetitions as it requires less weight than a decline press.
Decline dumbbell flye builds size in lower pectorals and targets the triceps, core, and anterior deltoids.
Also, you can achieve greater stretches during flye movement than you can get while pressing.
Therefore, it is recommended to include some form of flye in your lower chest workouts to build defined pecs and get ideal results.
It is recommended to add these best lower chest workouts to a full-body strength training routine to get ideal results and to build defined pecs.
While performing these exercises, focus on each movement with proper form and technique.
Furthermore, to avoid injuries avoid training the same muscle groups for multiple days in a row as your muscles need time to recover after an intense workout.