Best Lower Chest Exercises No Equipment
Building a strong and defined chest is a common goal for many fitness enthusiasts. While gym equipment like barbells and dumbbells are often considered essential for chest training, there are plenty of effective lower chest exercises you can do at home with no equipment needed.
Why target your lower chest?
The lower chest is often underdeveloped compared to the upper chest. Focusing on lower chest exercises helps to create a more balanced and aesthetically pleasing physique. It also improves overall chest strength and contributes to a more defined chest.
Here are some of the best lower chest exercises you can do without equipment:
1. Incline Push-Ups
How to:
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Elevate your hands on a bench or chair to create an incline.
- Lower your chest towards the elevated surface, keeping your body in a straight line.
- Push back up to the starting position.
Tips:
- Keep your core engaged throughout the exercise.
- Focus on keeping your elbows slightly tucked in to target the lower chest.
- Adjust the incline to make the exercise easier or harder.
2. Decline Push-Ups
How to:
- Place your feet on an elevated surface, like a bench or chair, while your hands remain on the floor.
- Lower your chest towards the floor, keeping your body in a straight line.
- Push back up to the starting position.
Tips:
- Maintain a straight line from your head to your heels.
- Focus on lowering your chest towards the floor, not just going down and up.
- Use a higher surface for a greater decline and increased difficulty.
3. Wall Slides
How to:
- Stand facing a wall, arms extended and hands placed at shoulder height.
- Lean forward, maintaining a straight back and keeping your arms in contact with the wall.
- Slide your body down the wall until your chest touches the wall.
- Push back to the starting position.
Tips:
- Maintain a constant tension in your chest muscles throughout the movement.
- Adjust the distance from the wall to modify the exercise's difficulty.
- Engage your core and maintain proper form.
4. Dips
How to:
- Find a sturdy surface, such as a chair or bench.
- Grab the edge of the surface with your hands shoulder-width apart.
- Slowly lower your body down, bending your elbows until your chest touches the surface.
- Push yourself back up to the starting position.
Tips:
- Keep your elbows close to your body and your back straight.
- If you find the exercise too difficult, you can modify it by raising your feet slightly on another surface.
5. Chest Fly With Resistance Bands
How to:
- Step on the center of a resistance band with both feet.
- Hold the band with both hands at shoulder height, palms facing each other.
- Extend your arms out to the sides, creating tension in the band.
- Bring your arms back to the starting position, squeezing your chest muscles.
Tips:
- Choose a resistance band that provides adequate resistance for you.
- Focus on keeping your elbows slightly bent throughout the movement.
- Maintain a slow and controlled pace.
Remember:
- Proper form is crucial to maximize the benefits of these exercises and prevent injuries.
- If you are new to exercise, start with a lower number of repetitions and sets.
- Listen to your body and take rest days when needed.
By incorporating these exercises into your workout routine, you can effectively target your lower chest and achieve a more balanced and sculpted physique without the need for gym equipment.
