5 Best Lower Chest Exercises
Developing a strong and well-defined lower chest is crucial for a balanced physique. The lower chest, also known as the sternal head of the pectoralis major, is a difficult area to target, but with the right exercises, you can achieve impressive results. Here are the 5 best lower chest exercises to add to your workout routine:
1. Incline Dumbbell Press
The incline dumbbell press is an effective exercise for targeting the lower chest. To perform this exercise:
- Sit on an incline bench with dumbbells in each hand
- Press the dumbbells upwards, extending your arms fully
- Lower the dumbbells back down to the starting position
- Repeat for 3 sets of 8-12 reps
2. Pec Deck Fly
The pec deck fly is a great exercise for isolating the lower chest. To perform this exercise:
- Sit at a pec deck machine with your arms extended
- Press the arm pads together, squeezing your chest muscles
- Release the pressure, returning to the starting position
- Repeat for 3 sets of 12-15 reps
3. Cable Flyes
Cable flyes are a versatile exercise that can be adjusted to target the lower chest. To perform this exercise:
- Stand facing a cable machine with the cable at chest height
- Hold a handle in each hand, with your arms extended
- Press the handle outwards, keeping your arms straight
- Return to the starting position
- Repeat for 3 sets of 12-15 reps
4. Push-ups with Feet on a Bench
Push-ups with feet on a bench are a modified version of traditional push-ups that target the lower chest. To perform this exercise:
- Place your feet on a bench, with your hands on the ground
- Lower your body down until your chest nearly touches the ground
- Push back up to the starting position
- Repeat for 3 sets of 12-15 reps
5. Dumbbell Pullovers
Dumbbell pullovers are an effective exercise for targeting the lower chest. To perform this exercise:
- Lie on a flat bench with a dumbbell over your chest
- Lower the dumbbell down behind your head, stretching your chest
- Pull the dumbbell back up to the starting position
- Repeat for 3 sets of 12-15 reps
Remember to always warm up before starting your workout and to adjust the weight and reps according to your fitness level. With consistent practice and progressive overload, you can achieve a stronger and more defined lower chest.
