Training your lower chest at home is a challenge, but not impossible.
Without access to a bench press, you will need to experiment with some different exercises that target the lower chest.
If you want to target your lower chest in your at-home workouts, we have the right guide for you. We cover a variety of exercises in this article and take you through all of the steps.
How to Workout Your Lower Chest
Every chest workout will help you train the three parts of the chest.
However, if there’s one area that most people have a hard time toning up, it is the lower chest. It will require a more detailed routine to achieve your goals, and you’ll need to remember that there are no shortcuts.
The horizontal bench press is one of the main exercises we think of when we think about a lower chest workout. The reason is that during bench press, our middle and lower chest are more active, making it the perfect option for lower chest workouts. However, it is not easy to perform it at home.
If you happen to have a bench press at home, then, by all means, go for it. But if you don’t, do not despair. There are other ways to target the lower chest and get those toned muscles your desire.
Lower Chest Workouts You Can do at Home
1. Incline Push-Ups
The best option you’ll have for lower chest workouts at home are push-ups. They are the fundamental training for chest and arms, and they are relatively easy to perform anywhere. All you need is effort and little time a day.
Incline push-ups help reduce the stress on your elbows, and they reduce the amount of weight you lift while still giving you the benefits of regular push-ups. They are an excellent choice for beginners and anyone trying to target their upper body and shoulders.
These push-ups will target the chest’s main muscles across the middle and lower chest. They will also engage your triceps and deltoids, giving you a versatile workout routine. Doing them can even engage your core, making incline push-ups one of the most complete workouts.
Follow these steps for performing incline push-ups at home:
- Warm-up and stretch first.
- Start by standing in front of a bench, table, or the edge of your bed.
- Proceed to place your hands over the edge of the surface. The width between hands should be slightly bigger than the width between shoulders. Do not lock your elbows, but keep your arms straight. Keep your feet aligned for better results.
- Next, you should bend your elbows with a slow movement. Inhale while you bend and lower your chest to the edge of the surface. Remember to keep your body rigid while you perform this step.
- Proceed to pull your chest away from the surface until your arms are straight again. It is important not to lock the elbows. Exhale during this part.
- Repeat. Five sets of fifteen to twenty repetitions should be enough.
2. Pseudo-Push-Ups or Planche Push-Ups
Pseudo-push-ups or planche push-ups are among the best lower chest workouts you can do at home or anywhere you want.
They train your chest, arms, shoulders, and core in a very effective way. They are also a type of push-ups that you should only try if you are a seasoned person in the fitness world.
Pseudo-push-ups are highly effective, but they are also challenging to perform. The reason is that this type of push-ups requires an enormous amount of strength in your upper body, core, and legs.
You will lift your lower body and legs while maintaining stability with your arms. It is very similar to regular push-ups, the difference being that you keep your hands underneath your hips, and your feet and legs are raised.
Here’s how you should perform this type of push-ups:
- Start by lying on the floor with your arms extended and your palms facing down. Your hands should be at the same level as your hips.
- Turn your fingers to the side by rotating your wrists.
- Proceed to lift your body into a push-up position. You can do this by pressing on your hands.
- Next, start dropping your weight forwards into your chest and shoulders.
- Press your legs together as you raise your feet. This part is the hardest, but it will engage your core and legs while strengthening your middle and lower chest.
- Bend your elbows and lower your chest to the ground.
- Hold for five seconds if possible.
- Straighten your arms again. Do not forget to breathe and keep your legs raised.
Note: This is an advanced push-up technique, so only try it if you are ready for it.
Dips are another perfect way to train your lower chest. They are relatively easy to perform but do require a lot of strength in your upper body.
When performing dips, you’ll be lifting your body weight, making it one of the best ways to strengthen your arms, core, and chest.
Performing dips will also enable you to train your chest and arms without putting more stress on your wrists. Many fitness experts consider dips to be more effective than push-ups when training the middle and lower chest. So, if you are looking to tone-up your chest, dips are the best option you have.
All you need to perform dips is a parallel bar installed in your yard. If you don’t have one, you can use two parallel surfaces resistant enough to hold you.
Follow these steps:
- Place your hands on the bars or the surface you have access to.
- Balance your body. Do it by locking your elbows.
- Bend your arms as you lean your body forwards.
- Your shoulders must be below your elbows.
- Lift yourself to the primary position.
4. Single Bar Dips
Similar to regular dips, single bar dips will train your middle and lower chest effectively. You can do this exercise over resistant and steady surfaces.
If you have a single bar, it’s better. However, you can perform this type of dip on surfaces with the same height as parallel bars.
This dip variation is one of the most advanced bar exercises you can perform. Be careful and do not try it if you don’t have the strength to hold your weight.
Here’s what you need to do:
- Place both hands over the bar or surface. The width between your hands should be a few inches apart from your hip.
- Straighten your arms without locking the elbows.
- Lower your body as you lean over the bar. This movement will engage arms, chest, core, and legs.
- Keep your elbows pointing behind you as you go down and avoid shrugging your shoulders.
- Your chest must touch the bar or surface before going up again.
5. Decline Dumbbell Press
Decline dumbbell presses are an excellent choice to train your lower chest. This exercise will target the triceps and every part of the chest.
You can do this exercise over any sturdy surface that offers the same benefits as a bench. All you need to do is incline the surface, and lay with your head pointing towards the floor. Then, you only need your dumbbells with the weight you are going to lift.
Here are the steps you should follow:
- Warm-up and stretch before doing this exercise.
- Lay on the surface and hold the dumbbells. Keep your back flat over the bench or surface.
- Raise the dumbbells over your chest. Your hands must face inwards.
- Hold the weight. The width between your hands should be the same as your shoulders.
- Proceed to rotate the wrist. Your palms should now be facing away.
- Time to start. Bend your arms at a 90° degree angle; use your elbows for this. The dumbbells should be beside the chest.
- Before performing any other step, remember to inhale at this point.
- Raise your arms as you push the dumbbells away. Exhale as you do it.
- Hold for two seconds.
Note: We recommend between ten to twelve repetitions per set and five or six sets per workout.
Lower chest workouts might be easier to perform in a gym with a bench press and other equipment, but it doesn’t mean you cannot do it at home.
The lower chest is more active during horizontal bench press sets. Still, you can get the same results by performing some at-home exercises.
Push-ups are your best option when doing at-home lower chest workouts.
Keep in mind that the form you use will focus the training on a specific part of your chest and body. For your lower chest, we strongly recommend incline push-ups. They are hard and require more effort, but they’ll do wonders for your training.
Dips and single bar dips are excellent options. They can be more effective than push-ups for your lower chest. If you practice them every other day, you’ll start noticing the results on your chest, core, and arms in a matter of weeks.
When it comes to at-home lower-chest workouts, it is all about consistency.
Do them every other day, and you’ll start noticing results in no time. Remember to give your body time to recover and keep yourself hydrated. A good diet is also necessary if you want the results to last.