Pecs are the pectoral muscles that define the shape and appearance of the chest. Building up pecs doesn’t only serve for a good posture and shape. Rather it relieves back pain as well as strengthens muscles and bones. The pectoral muscles also control many arm movements, such as adduction (that brings arms towards the midline of the body), flexion (brings arms towards the chest), and internal rotation (turns the arm in the direction of the body). That’s why the Physical Activity Guidelines for Americans recommend people perform muscle-strengthening activities twice a week. Though there are several low chest workouts people can do to reshape their chest and build up pecs, we have discussed the top 7 of them below.
7 Best Low Chest Workouts
- Decline Bench Press
This workout is very effective when it comes to targeting the lower chest muscles. The decline angle that you have to make in this exercise reduces the stress on the lower back and is great for adduction. Moreover, as compared to the other press variations, the decline bench is shoulder-friendly. Thus, it’s the best lower chest workout for those suffering from shoulder-pain issues. The instructions to perform this workout are as follows:
- Set the decline bench to 15 to 30 degrees and lie face upon it.
- Now, keeping in mind that your grips must be wider than shoulder-width apart, grasp the weights with your hands.
- Now, you need to lift the weights off of the rack. So, straighten your arms to do that.
- Move it over your shoulders by keeping your elbows locked.
- Now, slowly, bring the bar down towards your chest. You must inhale on the way down.
- After that, exhaling on the way up, press the weight back up.
- Do as many reps as your workout routine requires.
- Decline Dumbbell Flyes
Decline dumbbell fly is one of the lower chest exercises that are a lot helpful in isolating the lower chest muscles. Because, as compared to the incline version, this workout puts less strain on the anterior shoulder. Here’s how you do it:
- Lie face upwards on a decline bench set to 15 to 20 degrees, along with a pair of dumbbells that you have to hold in a neutral grip above your chest. While doing so, your elbows must have a slight bend in them.
- Now, slowly start opening your arms until they are parallel with the floor. The dumbbells must be in line with your chest while doing so.
- Keeping your chest in focus, you have to bring your arms back to the starting position.
- Do as many reps as your workout routine requires.
- Chest Dips
You might have heard people inquiring “do dips work lower chest?” The answer is, yes, they do. It’s the best workout for those who want to burn fat without pushing muscle growth any further than they like. It’s an excellent lower chest as well as bodyweight exercise. You can find either a dip machine or parallel bars to do it. Here’s how you do it:
- First, stand between the dip bars.
- Grip them firmly. You have to engage your upper back in this workout. So, keep your chest up and shoulders down.
- Now press yourself upwards by squeezing the bar. As you’re targeting the lower chest, you have to maintain a forward lean while doing so.
- Flex the back of your triceps.
- Now, pause for a sec here, and then lower down slowly.
- Do as many reps as your workout routine requires.
- Standing Cable Flyes
This lower pec workout is a variation of chest fly. It helps in the effective building of a bigger and stronger chest, as it targets the pushing muscles that include shoulders, triceps, and the chest. Follow the instructions below to perform this workout:
- Adjust the pulleys of the cable machine to your shoulder height.
- Now, grasp both handles.
- To create a split stance, take a step forward.
- Now, you have to press the handles together in front of your chest. While doing so, you must slightly bend your elbows and keep your arms extended.
- After this, by keeping your chest flexed, you can return to the starting position.
- Do as many reps as your workout routine requires.
- Decline Push-ups
The decline push-ups are the lower chest workout push-ups that keep your chest balanced as they target your upper pecs. It’s a great workout for shaping the lower chest muscles. You can do this workout on a bench that you use to do presses on. Maybe your gym has a box for it or you can do it on any raised surface. Here’s how you do it:
- You have to place your hands on the floor. Put one foot at a time. While doing so, you need to make sure that your body is making an angle with your feet higher than your head.
- Now, maintaining a straight back and neck, get your shoulders over your hands.
- After this, you have to lower your chest to the floor.
- Now, you can push yourself back up into your starting position.
- Do as many reps as your workout routine requires.
- Incline Push-ups
The incline push-ups are the low chest exercises that put more focus on the chest and take the pressure off of your shoulders and hands. You need to find a sturdy elevated surface for performing this workout, a jump box or a flat workout bench would do fine. The instructions for this workout are as follows:
- First, place your hands on the surface. Your hands must be shoulder-width apart and your shoulders must be above your hands.
- Now, to lower yourself towards the surface, bend your arms. While doing this workout, your body must be in line with itself. Your head must be looking forward, and you need to notice your bottom and the angle you’re making with your hips.
- You can bring yourself to the starting position now by straightening your arms out.
- Do as many reps as your workout routine requires.
- Dumbbell Pullover
Last but not at all least in low chest workouts is the dumbbell pullover that helps in gaining a defined posture and strengthens the pec muscles as well. Here’s how you do a dumbbell pullover workout.
- Find a bench to lie down and keep the weights on the floor close to your hands.
- Now, grasp these weights in a neutral grip and bring them together over your chest, your palms must be together as well.
- Now, you have to take the weights back over your head, towards the floor, by engaging your core. The weights must not drift behind while doing so.
- Now, you can bring the weights back up over your chest, exhaling.
- Do as many reps as your workout routine requires.
Related Article: All About Low to High Cable Fly
