Achieving a fully trained chest requires that you pay attention to all the regions of your chest.
If you are looking to work on your upper body aesthetics, it might be best to start with lower chest exercises.
The lower chest is one of the more difficult areas to train because of the limited motion range and the lack of exercise variation available.
For this purpose, we have prepared a detailed guide on how to work out the lower chest in an effective manner and make quick progress!
So, let’s get started.
- What Are Lower Chest Muscles?
- 5 Lower CHest Exercises To Get Started
- 1. Incline Pushup
- 2. Decline Dumbbell Press
- 3. Cable Crossover
- 4. Parallel-Bar Dips
- 5. Seated Chest Press
What Are Lower Chest Muscles?
When it comes to working out the chest muscles, there are three different areas of the chest that you can focus on: lower, mid, and upper.
The muscles of your chest start right below your collarbone. The pectoralis major’s thin clavicular head extends to the shoulders.
The sternal head of the biggest muscle is known as pecs, which makes up most of the area on your chest.
Pectoral Muscles or Pecs
Having well-defined pecs or pectorals is vital for an individual to have a balanced body.
While a great-looking chest is sure to turn heads, having a full, well-trained chest is ideal for athletes as it helps them become stronger for competitions and perform day-to-day tasks in an easier manner.
Strong pecs also enable individuals to move their arms with increased convenience.
The muscle group is responsible for rotational, vertical, and lateral movements of the joints in the shoulders.
Needless to say, pectoral muscles are critical to the mobility and strength of your shoulders.
While the process of getting into shape and achieving balance is long and difficult, with regular workouts, quality exercises, and sufficient rest, you might start noticing results in no time!
Common Mistakes When Trying to Work Out Your Lower Chest
As mentioned in the previous section, working out your lower chest is quite difficult; however, by following the right practices, you can achieve that healthy, good-looking chest you desire.
Oftentimes, even after putting your best efforts, you don’t see your chest growing. And this can get quite frustrating. Remember, that you are not alone in this struggle.
Every other person desires a physique that is chiseled, strong, and athletic.
As with every other accomplishment in life, there are no shortcuts that can help you achieve that desirable look, hard work is the only choice.
If you feel like your hard work isn’t paying off, here are some things that you might be doing wrong while working out your lower chest:
You Are Not Warming Up
When your muscles are warm, they experience increased mobility, are far more flexible, are less prone to injury, and have the ability to produce a lot of energy.
In order to get the juices flowing, give yourself a little time before you start with your intense workout session.
You Are Not Thinking Like a Weight Lifter
While this subject is still an ongoing debate, many studies conclude that the mind is greatly linked to every aspect of the body.
Therefore, it is important to focus on the muscle that you are working, in order to activate maximum muscle fibers in the particular area.
Try concentrating on the contraction of your body as you lower and lift the weight.
You Are Not Going Slow Enough
If you want to signal the muscle rebuilding process and cause significant muscle movement, it is important to give your muscles some time.
While going quick and increasing the workout intensity might boost your ego, it won’t do your lower chest muscles any good.
You Are Not Lifting Weights Heavy Enough
If you want to build a strong set of pecs, you have to work your lower chest muscles hard – it is as simple as that!
Everybody has their lifting capabilities and limitations, so, you don’t need to cross them.
However, push yourself as much as you can without completely stressing yourself out.
You Are Not Getting Enough Rest
Your muscles need adequate rest in order to grow. Working out too hard and pushing yourself too much can cause your muscle tissue to break down; doing you more harm than good.
While hitting the barbell after indulging in a heavy workout can be quite tempting, if your muscles haven’t received sufficient rest and they haven’t fully recovered, you can easily fall victim to overexertion and overtraining, which might result in injury or even sickness, delaying your results even further.
Now that you are well aware of all the “don’ts” of working out your lower chest, here are the 5 best exercises that will help you achieve your goals in no time!
5 Lower CHest Exercises To Get Started
1. Incline Pushup
Benefits of the Incline Pushup
- It is a beginner-friendly workout option that can be overloaded progressively
- It helps the exerciser move their entire body through available space
- Allows the exerciser to perform a horizontal pushing pattern while your feet remain firmly placed on the ground
How to Perform the Incline Pushup
- Place an elevated surface in front you and position your hands on the surface
- Keep your grip shoulder-width apart
- Keep a neutral spine by straightening your torso
- Squeeze your quads and glutes
- Depress your scapula and retract it
- While squeezing your abdominal muscles, take a deep breath into your belly
- Keep lowering yourself till you make your chest reach your palms
- Now push yourself straight back up and repeat the steps
2. Decline Dumbbell Press
Benefits of the Decline Dumbbell Press
- It helps target the lower pectoralis muscle and contributes majorly to chest development and overall press
- It helps fix imbalances involved in chest routines that often lack the stimulation of the lower pectoral
- It helps stimulate new muscle growth, increase muscle activation, provide better symmetry and development, and improve overall strength
How to Perform the Decline Dumbbell Press
- Use a neutral grip to pick the dumbbells from the floor
- Place the ends of each dumbbell near your hip crease while sitting down on the decline bench’s edge
- Now lay back and bring the weights near to your chest
- Take a deep breath once you are in the position
- Next, press the dumbbells
- Lower the dumbbells very slowly and take them as far as you can while staying comfortable and remaining under control
- Contract your chest while pushing the dumbbells back to the initial position
- Repeat as desired
3. Cable Crossover
Benefits of the Cable Crossover
- It helps you work out various areas of the pectoral muscles
- It involves stretching; therefore, cable crossover helps target chest muscles more effectively by increasing the amplitude of movement and making the targeted muscle contract to its full capacity
- It is quite safe for the shoulder joints as compared to other exercises on our list
How to Perform the Cable Crossover
- Set up the handles on a low pulley cable unit while you stand between it
- Grab the handles using both your hands and keep your arms at the sides
- Bring both the handles together slowly in front of your body and when the handles reach your waist level, squeeze your lower chest
- Remain in this position for a comfortable amount of time and then return to the initial position
- Repeat as desired
4. Parallel-Bar Dips
Benefits of the Parallel-Bar Dips
- It helps strengthen and build muscle in the shoulders, chest as well as the triceps
- You can add additional weight using a chain, dumbbell, or a dip belt
- It involves the usage of minimal equipment to offer intense upper-body training
How to Perform the Parallel-Bar Dips
- Start by grabbing the parallel bars and jumping up
- Now straighten your arms and bend your arms while lowering your body by leaning forward
- Keep dipping down until your shoulders are positioned below your elbows
- Next, straighten your arms and lift your body up
- Lastly, lock your elbows at the top
- Repeat as desired
5. Seated Chest Press
Benefits of the Seated Chest Press
- It targets the pectoral muscles and allows exercises to develop the pecs and fulfill their aesthetic goal more quickly
- It helps develop power and strength for sports where players are required to swing a racket, bat, or club
- The adjustable handles and seat of the machine allows users to enjoy a customized experience and position themselves correctly according to their body needs
How to Perform the Seated Chest Press
- Firstly, adjust the seat of the equipment by positioning the handles at around chest height
- Now sit while pressing your back against the backrest of the chest press machine firmly
- Use an overhand (pronated) grip to grasp the handles of the unit
- Place your feet on the ground firmly
- Exhale while pressing the handles and extend your hands to their full capacity
- Inhale while reversing the position until you feel a slight stretch in your chest
- Repeat as desired
We hope that with all the aforementioned information on how to work out the lower chest, you are now one step closer to achieving your body goals!