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Which Are The Best Exercises For The Lower Chest?

This article delves into the listing down some of the best exercises that you can do for your lower chest.

  • 19 Oct 2023
  • 2 min read

Having a toned chest is something many people wish for and work towards. Making the lower part of your chest look toned is, in reality, crucial. While your lower chest looks sturdy, it improves your whole chest appearance and makes your body look extra chiselled.  

Here are some exercises for the lower chest that you may incorporate into your fitness routine.

Best exercises for the lower chest

Some of the best exercises for the lower chest are:

  • Decline bench press
  • Dips
  • Decline dumbbell flyes
  • Cable crossovers (low pulley)
  • Decline push-ups

1.     Decline bench press

Incorporate this into your routine to enhance lower chest development effectively and safely. The steps are as follows:

  • Setup: Adjust the bench angle (15–30 degrees). Lie down with your head lower than your hips, and grip the barbell slightly wider than your shoulders.
  • Stability: Plant feet firmly, arch back slightly, and retract shoulder blades for stability.
  • Descent: Bring the barbell to the lower chest, allowing elbows to flare naturally (45 degrees).
  • Pressing: Explosively push the barbell up, maintaining control. Engage the lower chest muscles.
  • Breathing: Inhale while lowering, exhale while pressing.
  • Reps: Perform the desired reps with proper form. Gradually add weights for progress. 

2.     Dips

Dips, the best exercise for the lower chest, are a potent bodyweight exercise significantly targeting the lower chest muscles. The steps are as follows:

  • Setup: Find parallel bars or use sturdy surfaces. Grip the bars firmly with palms facing down.
  • Stance: Lift yourself up, arms fully extended. Lean slightly forward to emphasise the lower chest.
  • Descent: Lower your body with control, bending your elbows to around 90 degrees.
  • Ascent: Push through your palms, extending your arms without locking your elbows.
  • Breathing: Inhale during descent, exhale during ascent.
  • Reps: Perform reps, maintaining proper form for optimal lower chest engagement.

3.     Decline dumbbell flyes

Sculpting a defined lower chest is achievable with decline dumbbell flyes. The steps are as follows:

  • Setup: Lie on a decline bench (15–30 degrees), holding dumbbells above your chest.
  • Descent: Lower dumbbells with a slight bend in the elbows, feeling a stretch in the lower chest.
  • Contraction: Lift dumbbells back up, squeezing chest muscles.
  • Form: Keep controlled movements and focus on lower chest engagement.
  • Breathing: Inhale while lowering, exhale while lifting.
  • Repetitions: Perform reps while maintaining proper form. Gradually increase weights for progress.

4.     Cable crossovers (low pulley)

Cable crossovers using a low pulley effectively isolate and strengthen the lower chest muscles. The steps are as follows:

  • Setup: Attach D-handles to low pulleys. Stand between the pulleys, feet shoulder-width apart.
  • Grip: Grab handles underhand, palms facing up.
  • Stance: Slightly lean forward, maintaining elbow bend.
  • Movement: Pull the handles forward and downward in an arc, crossing at the base. Focus on lower chest engagement.
  • Contraction: Hold briefly, feeling the stretch.
  • Return: Slowly reverse to start.

5.     Decline push-ups

Decline push-ups, the best workout for the lower chest, are a dynamic bodyweight workout that successfully targets the lower chest muscle mass. The steps are as follows:

  • Starting: Anticipate a push-up position with your feet on a solid surface.
  • Alignment: Preserve your body in an immediate line from head to heels, engaging your centre for stability.
  • Descent: Bring your chest closer to the ground, maintaining the right form.
  • Push-up: Push your frame again up to the beginning position, focusing on the decreased chest contraction.
  • Respiration: Inhale as you descend, exhale as you push up.
  • Repetitions: Perform a fixed number of repetitions, regularly increasing in intensity as you progress.


Incorporating all these workouts for the lower chest into your fitness regime with proper form and steady progress can yield desirable results in your lower chest improvement journey. Also, you must understand that consistency, suitable weight choices, and a balanced average chest education plan are key elements in achieving your fitness objectives.

Continually consult a health expert before starting a new exercise routine, particularly when you have any pre-existing clinical conditions.

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