Develop a massively thick low-pec line by adding these moves in your workout. While it’s true that most lifters exemplify better development in the lower portion of the chest than the upper, there are some that do have trouble establishing a well-delineated, massively thick lower pec line. And even though this scenario applies to the minority of pectoral-pumping, chest-chasing individuals found toiling away in gyms all over the globe, it’s still a problem worth addressing.

So, let’s dive right in and take a look at the five best (in no particular order) exercises for maximizing development of the lower chest.

The Barbell Bench Press

Without a doubt, this is the best of all lower pec builders, and is likely a part of nearly everyone’s weekly chest routine. It was the fundamental movement for such legends as Arnold Schwarzenegger, Lou Ferrigno, Franco Columbu, and many more. Done appropriately, the bench press will join slabs of mass to not only the lower chest, but also the pectorals in their wholeness.

Tips: Make sure your torso is in the appropriate position throughout every rep of each set. Start by planting your feet strongly on the floor. Put a slight arch in the lower back and lift the ribcage up high. Shrug the shoulders down and back into the bench. Lower the bar with control to about the height of your nipples. 

The Smith Machine Decline Press

While not as popular as flat or incline presses for chest on a Smith machine, this is a very great movement for focusing on the lower portion of the chest. Because the bar moves in a targeted plane, you can concentrate all of your intention on stretching and contracting the pecs, rather than on balance and steadiness of the bar.

Tips: By making use of a flat bench and manually declining it with the utilization of weight plates, aerobic steps, or various boxes, one can vary the pressing angle from set to set (or workout to workout), in order to recruit distinctive sets of muscle fibers.


This exercise is highly underrated as a lower pec builder, but in my view, it’s just as efficient as the berbell bench press. Heavy dips were a primary part of my early chest-training programs, permitting me to eventually get to a point where I could do 10 great reps with a 180-pound dumbbell hanging from my waist.

Tips: In order to maximally connect the pectorals while exemplifying dips, you should lean the torso forward at a 45-degree angle (and maintain it there) during both the eccentric and concentric portions of each rep. Additionally, ensure you lower your torso far enough to feel a stretch through the pecs, but don’t completely lock out at the top.  

Decline Dumbbell Fly

Flye movements are very imperative for assisting to build the chest, and nothing will emphasize the lower pec line as much as the decline version. The stretch that can be productive during a flye motion is far greater than one can get while pressing, which in and of itself means that some form of flye should always be used when pursuing pecs. 

Tips: As stated above with the barbell bench press, ensure to set the torso appropriately before starting the movement. Maintain a slight bend in the elbows, and ensure to get a deep stretch through the pecs on every rep. Vary the angle of decline to get more motor unit pools.

Cable Crossover (From Upper Pulley)

Many lifters prove this as a shaping movement and not a real muscle builder, but in actual fact, this distinction does not exist. Any exercise can and will build muscle when exemplified with enough resistance, concentration and intensity. Cable crossovers are very good for focusing the lower area of the pectorals because of the plane of motion in which they move through. Additionally, they permit for a powerful stretch at the top and a solid peak contraction at the bottom, each of which can assist ignite growth.

Tips: Bend at the waist about 30 degrees and make sure your ribcage is pushed outward while the shoulders remain down. Always achieve a complete stretch at the top before slowly, but forcefully, squeezing the cables in unison at the bottom (directly in front of the belly button). Grasp the contraction for one to two seconds while concentrating on flexing the lower pecs hard.

Lower chest workout at home with dumbbells

Today we examine the break down the basics of training for one of the most stubborn parts of the anatomy, the lower chest workout at home with dumbbells. 

The so-called abdominal head (lower chest) of the chest muscle is often ignored and rarely mentioned in literature. This, in turn, leads to ignoring this part of the muscle in your routine and completely to underdeveloped chest muscles.

Continue reading to learn what actually could be a game-changer in your lower chest workout routine.

How can I build my lower chest without weights?

Building muscle with bodyweight exercises is often the loved method for its various benefits. Your body is not selective when it comes to resistance; it reacts to any kind, whether you are utilizing weights, a bottle of water, or your own body to establish that resistance.

So, picking the correct exercises with the right intensity permits you to eliminate the weights from your routine. 

What type of push ups build lower chest?

Although the chest muscle performs as one compact unit, it is composed of 3 separate parts, the upper, middle, and lower chest. These units can’t be trained differently, but by modifying the placement of the body and hands, you pick which part of the muscle gets the most action. 

One study showed that both the middle and lower chest are very great much better during a horizontal bench press exercise, than during the bench press with a 44-degree incline. The same methodology applies to bodyweight exercises.

Knowing the direction of the muscle fibers and modifying the hand/body placement during push ups unlocks the secret of how to train the lower chest workout

Lower chest workout at home with dumbbells

Now it’s time to begin picking the right tool for the job. Here is a list of top 5 exercises that demand  no equipment, or just a slight home adjustment. The exercises are listed from the least requiring to most demanding.

1. Incline Push up: By utilizing a lifted stable surface, the body is in a more vertical placement than in a standard push up. Research shows that this modification will decrease the total body mass being raised to 40-50% as compared to the standard push up in which you are lifting 64% of your total body mass. It will also decrease the angle between the upper arm and torso, making it a great exercise for hitting the lower chest workout

2. Pseudo push up: Often called planche push ups because the placement of the hands and body resembles the full stagnant planche hold. These push ups demand your hands to be closer to the hips beneath the lower chest level. This makes your lower chest, as well as front shoulders, work very hard during the movement.

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3. Hindu push up: Not concentrating the lower chest exclusively, this exercise is a 3 in one. Your full chest, shoulders, and triceps are in the spotlight, making it very challenging but very efficient in building an all-around complete upper body.  

4. Dips: Usually done on parallel bars, the dips are more difficult than the previous exercises on the list. To focus the lower chest, it’s essential to have a slight lean forward. However, leaning too much can place more demand on your front shoulder and middle chest. Dips can be adjusted to do at home by utilizing two stable chairs or any kind of stagnant elevated surface. 

5. Single bar dips: It may actually  prove to be a little more complex to find a home modification; however, this exercise takes the same principle of a regular dip and puts an helpful twist on it. The backward-centralizing hands permit the shoulders to rotate inward and elbows to flare out, placing more tension in the lower chest area.

How can I work out my lower chest at home?

One of the main advantages of bodyweight training is that you can perform it anywhere, with no special set up or equipment. Have it in mind that certain necessary modifications need to be made when performing the exercises at home. However, your furniture can frequently prove to be enough equipment for a quality lower chest workout. 

Instead of parallel bars just utilize any kind of lifted surface, such as: a couple of chairs when performing dips, a table when performing single bar dips, or a sofa or chair when exemplifying incline push ups. 

Once you master the basic modifications, you can begin to get real creative.

Lower chest workout at home with dumbbells routine

Are you ready to put theory into practice?  A simple and efficient manner is to utilize the Madbarz workout creator and perform these 3 workouts that focus on the lower chest as well as consolidate the upper body for future progress. The workouts range from beginner to advanced and include exercises to focus the lower chest and triceps. 


Training stubborn parts of the anatomy might seem to be a challenge, but with persistence, right methods, and slight modifications of familiar exercises, your training just might make a correct turn.

Train the chest as a complete unit and at the same time centralize on activating all 3 areas of the muscle to build an aesthetic and muscular upper body.

If you want a workout plan that will concentrate on your chest, check out Madbarz’s workout plans Arms&Chest and Alpha Chest. These plans follow the principles of training uncovered in this article and are part of Madbarz Premium.

Easy Cable Chest Workout

Cable Chest Workout Advantages

Exemplifying exercises in the Cable Crossover Machine has its own specifics. As for the exercises, such as chest cable crossover, main benefits are as follows:

1. The pectoral muscles are steadily under pressure. The resistance of the cables does not permit them to rest for a second. While performing chest exercises with dumbbells or a barbell, the effort is rather impulsive, in conjunction with cable chest exercises.

2. Varying the placement of the body and the direction of cable crossover, you can work out various parts of the pectoral muscles. So, for instance, if we do a crossover from top to bottom, the lower part of the chest works. If, vice versa, we pull up the handles of the lower blocks, the emphasis is the placed on the top chest. Enabling the crossover in front of us, we are working on the inner chest.

3. Crossover technique entails stretching the focused muscles at the top point. This permits you to enhance the amplitude of movement and make the muscle agreement as much as possible.

4. Since there are no heavy weights in cable chest workout, it is much safer and easier for the shoulder joints than, say, the bench press.

Cable Chest Exercises Technique

Often, in isolation exercises, the technique plays a more important role than weights. Cable chest fly is no different. Our task is not to load the muscle to the maximum (there are basic exercises for this), but to make it work so that it develops the way we need. Well, in case of finishing exercises, we work with already exhausted muscle, so heavy weights are also not important.

Let’s actually look at the classic cable exercises for chest:

1. Load up the important weight on the machine. It should be the same on the right and left. Utilize such weight that permits you to perform movements fully under control, without jerking.

2. Stand straightly in the middle of the station, lean forward slightly with your straight back. Put your feet shoulder width-apart, your knees can be slightly bent. Some athletes put one foot straight for a more steady body placement when tilting. Such a method can be utilized in chest cable crossover, however, when utilizing it, it is very imperative to alternate the placement of the legs from rep to rep. This will assist to prevent the asymmetry of the weight on the right and left side.

 3. Lift your hands and hold the handles of the cable crossover machine so that you feel the stretching in focus chests. In this case, the elbows should be bent (this rule is kept throughout the entire movement), the shoulder blades are pressed tightly to the back. Return to the begin  position.

 4. During expiration, without bending your back and without exchanging the angle of elbows, slowly bring your hands down in front of you. The inside of the wrists should be concentrating each other. Focus on loading your pectoral muscles. At the bottom, linger for 1–2 seconds. You can even slightly move one hand behind the other (alternately) to enhance the amplitude.

5. During inspiration, lift your hands again to their beginning placement.

The classic version of the crossover unravels the poundage on the lower chest workout

When exemplifying the lower chest cable fly, do not permit the elbows to straighten. An angle of about 10 degrees is used all the time. With the right technique, the hands path reflects a semicircle. At the same time, the back must remain straight. Shoulders should also be straightened.

It is also very essential to control muscle load and not permit yourself to work at the expense of hands. We train the chest to build defined pectorals, remember this. Prevent jerking, the movement should be smooth, the muscles do not rest for a second.

Variations for cable chest exercises

As already stated, classic chest cable crossover mostly affects the bottom of the chest. As a matter of fact, it’s worth bringing variations of this exercise, the combination of which will assist to build defined pectorals and pop your top chest.

In general, the technique of the exercise remains stagnant, only the placement of the body and the direction of crossover changes beginning position.

1. Set the pulleys above the head. Ensure you select the desired weight for you.

2. For the exercise, we will utilize single iron or nylon handles.

3. Take a small step straigjtly to stretch your pectorals. Place your legs in line, if it’s hard then bring one forward. Do not fail to remember to alternate them each set.

4. Lean a little forward. Maintain the back straight, in the lower back there is a small deflection, the chest is slightly leaned forward.

5. Expand your arms to the sides until you feel the stretching of the pectoral muscles. The elbows must slightly be bent.


6. Breath in and fill the pectoral muscles with air.

7. On exhalation, start to bring your hands in unison in front of the chest, until they touch each other. Grasp for a short time in this placement to maximize chest tension.

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8. On exhalation, we start to spread our arms to the sides to the beginning placement, trying to stretch the pectoral muscles as much as possible

Top chest

When our task is to ensure we draw the shape of the top chest, the handles should be pulled not from top to bottom, but vice versa from bottom to top. The low cable curl is exemplified.

In low cable curl, the weight is definitely redistributed to the top chest.

In the beginning placement, the hands are slightly bent at the elbows, lowered down on the sides of the body and slightly laid back (until the top chest is stretched). The palms are focused to the body. As you breath out, your hands need to be lifted and brought down in front of you. On inspiration – return to beginning position.

Mid pectoral

To work out the middle of the chest, connect stirrup handles to the middle pulleys of a cable crossover station. Stand directly in the middle of the station then grab the handles, make crossover right in front of you.

Inner chest workout

You can also try the lying cable chest fly. In order to perform it, place a bench in the middle of the station. Connect stirrup handles to the low pulleys, lay down on it and grasp the handles of the chest work out machine. The poundage will be in relation to the exercise with dumbbells. However, thanks to the resistance of the machine, your muscles will not rest for a second, that is, the exercise will be even more efficient. It will assist to get defined pectorals even sooner.

How to build a chest cable workout

You can include cable chest fly in your training program, and perform it after more difficult basic exercises. Chest cable exercises should be exemplified in 10-15 repetitions of 2-3 sets with low or medium weight. For chest cable crossover of major advantage is technique.

You can also combine a cable chest workout with push-ups, exemplifying the sets of both exercises without a break. That is, for instance, 20-30 push-ups, then instantly 10-15 crossovers, then rest, and do the next set.

Chest dip

The chest dip is a bodyweight exercise exemplified on parallel bars or on a pull-up and dip station. It focuses on the chest, triceps, and shoulders. Dips with a chest concentration are usually exemplified with the torso leaning forward and the elbows angled out from the torso. Dips can be exemplified for low reps for strength or higher reps for muscle growth.

Cable Lower Chest Raise

How To Perform Exercise

Steps :

1.) Start off positioning up handles on a low pulley cable machine, standing in between the machines, grasping on to the handles with both hands and maintaining your arms at your sides.

2.) Gently bring the handles in unison in front of your body at about waist level and squeeze your lower chest.

3.) Grasp  for a count then return back to the beginning position.

4.) Redo for as many reps and sets as wanted.

Lower Chest Workout for Men

Do you actually like the way your pecs look in the mirror? If you’re trying to find the best lower chest workout for definition, you can get there by shifting to new angles in some similar exercises.

Defining Your Chest Muscles

Your pectoral muscles are divided into two sections — but they might not actually work the way you’re expecting. The two divisions are the  definitely clavicular head and the sternal head. But the lower, or sternal head, isn’t just at the very bottom of your visible pecs; it actually covers most of your chest wall. So if you view in the mirror and think you need to add more definition to the very bottom of your chest, you might definitely need to add more muscle throughout your whole chest.

That said, the key to completely developing your muscles is to work them through a full range of motion at a variety of angles. And if you haven’t been exemplifying decline exercises that emphasize the lower part  of your pectoral muscles, joining them into your workout might give you that extra pop of muscle definition and development that you’re actually craving for.

Opting for Decline Exercises

In a study published in a 2016 issue of the European Journal of Sport Science, researchers tested muscle activation with a barbell bench press at four separate angles: zero, 30, 45 and -15 degrees. They found that the assessment of the lower pectoralis (aka, the sternal head) was greatest during the decline (-15 degrees) and flat (zero degree) presses, with the decline winning by the barest of margins.

That said, the key to fudeveloping your muscles is to work them through a full range of motion at a variety of angles. And if you haven’t been doing decline exercises that emphasize the lower portion of your pectoral muscles, joining them into your workout might give you that extra pop of muscle explanation and development that you’re craving for.

Heads up: To safely do decline exercises, you need a weight bench that’s fashioned to tip the head lower than the feet. Most decline benches have leg pads of some sort to assist secure you in place, or might be close enough to the ground that you can still plant your feet strongly on the floor. Don’t try to lie upside down on an incline bench; this isn’t secured.

If you don’t have permission to a decline bench, do these exercises with a flat bench instead.

1. Decline Dumbbell Press

Although your triceps assist out with the decline press, it’s still a very good workout for your pecs.

 A. Carry the dumbbells with you, grasping them close to your body as you mindfully position yourself on the decline bench. Or, even better, have a spotter hand them to you once you’re in station.

 B. Press the dumbbells focused up against gravity; they’ll be centralized over your lower chest. Your palms should centralize toward your lower body.

C. Bend your arms and lower the weights, maintaining your wrists placed over your elbows. (The weights will move down and out as you lower them, as if they were drawingtwo edges of a triangle.)

D. Press the weights back up to finish the repetition.


You can simply do decline presses with a barbell, as long as you have a very good racking equipment too. Having a spotter is particularly essential for a decline barbell press — utilizing a decline bench makes it that much harder to escape from under the bar if you fail a lift, and you don’t want to get hurt or be that guy always shouting for help when he gets stuck.

2. Decline Dumbbell Flies

This exercise isolates your pec muscles, so you’ll utilize slightly smaller weights that you can raise for a dumbbell press.

 A.  As with a decline press, grasp the weights close to your body as you place yourself on the bench.

 B. Press the weights straight up against gravity; they’ll be focused over your lower chest. Your palms should be centralized towards each other, and you should have a slight bend in each arm. Ensure that you bend throughout the exercise, with your elbows targeting slightly out, not down toward your feet.

C. Spread your arms separately, as if you were parting the covers of a book. Maintain the motion under control, and restrict yourself to a pain-free range of motion; this isn’t the exercise for stretching your muscles under a load.

 D. Swing your arms back in unison as if you were putting the covers of the book back in unison.

3. Dumbbell Pullover

Although this is often thought of as a lat exercise, a small EMG study published in the November 2011 issue of the Journal of Applied Biomechanics proved that dumbbell pullovers actually activate the pectoralis major more than the lats.

This exercise must be done on a flat bench

A.  Lie face-up on a weight bench, grasping one dumbbell in both hands.


B.   Adjust your grip on the dumbbell: Either grab it by the weight at one end, with the free end dangling and your thumbs and fingers overlapping to establish a “cage” where the handle meets the end you’re grasping; or if you can’t manage that, wrap both hands around the handle.

C. Press the weight straight up over your chest, maintaining a slight bend in your elbows.

D. Squeeze your abs to make steady your core as you flex your shoulders, swinging the weight in an arc down and behind your head. Maintain this motion under control and limit it to a convenient range of motion. Even if you’re super-flexible, stop when your elbows break the plane located at your face.

E.  Reverse that arc, drawing the weight back up over your chest to finish the repetition.

4. Bent-Forward Cable Crossovers

No permission to dumbbells and a decline bench — or maybe it’s just time to switch up your workout?

No problem: In a study suggested  by the American Council on Exercise, researchers found bent-forward cable crossovers to be one of the most efficient exercises for working your chest. It also mimics the angle of decline flies without demanding you to actually go inverted.

A. Place  yourself between two high cable pulleys, each with a D-ring handle.

B. Step forward on one foot and lean forward from the hips, maintaining your back flat.

C. Swing your arms together in front of you; your hands should line up in conjunction, or just slightly overlap (with one on top and one below) at the end of the movement.

D. Maintain a slight bend in your arms as you spread them apart, elbows targeting back toward the pulleys; this completes the repetition. Most exercisers should actually stop the motion before your elbows break the plane of your shoulders — or sooner, if important— to maintain a pain-free range of motion.

Dumbbell exercises for chest muscles actually locate the inner, outer, lower and upper pectoral muscles.

Look through the different dumbbell exercises for the chest (pectoral muscles) below:

   1. Bench Press

   2 . Bench Press (Neutral Grip)

   3. . Incline Bench Press

   4. Incline Bench Press (Neutral Grip)

   5. Decline Bench Press

   6. . Lying Fly

   7. Incline Fly

   8. Straight-Arm Pullover

   9. Bent-Arm Pullover

Bench Press

  1. Gently Lie down on your back on a bench and grasp 2 dumbbells at chest level along your body, palms centralizing your feet.

 2. Lift the dumbbells straight up until your elbows are very close to being sealed and lower them back gently after a short pause.

 3. Exhale when raising the dumbbells and breathe in when lowering them back.

Bench Press (Neutral Grip)

  1. Lie down on your back on a bench and grab 2 dumbbells at chest level along your body, palms centralizing each other.

 2. Lift the dumbbells straight up until your elbows are close to being sealed and lower them back gently after a short pause.

 3. Exhale when raising the dumbbells and inhale when lowering them back.

Incline Bench Press

  1. Lie down on your back on an inclined bench and grab 2 dumbbells at chest level along your body, palms centralizing forward.

 2. Lift the dumbbells straight up until your elbows are close to being sealed and lower them back gently after a short pause.

 3. Exhale when lifting the dumbbells and breathe in when lowering them back.

Incline Bench Press (Neutral Grip)

 1. Lie down on your back on an inclined bench and grab 2 dumbbells at chest level along your body, palms centralizing each other.

2. Raise the dumbbells straight up until your elbows are very close to being sealed and lower them back gently after a short pause.

 3. Exhale when lifting the dumbbells and inhale when lowering them back.

Decline Bench Press

  A. Lie down on your back on a decline bench and grab 2 dumbbells at chest level, palms centralizing forward.

 B. Lift the dumbbells straight up until your elbows are close to being sealed and lower them back gently after a short pause.

C. Exhale when raising the dumbbells and inhale when lowering them back

Lying Fly

 A. Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.

B. Lift the dumbbells until they are side by side on top of you and gently lower them back after a short pause.

 C. Try to keep the same angle in your elbows throughout.

Incline Fly

  A. Lie down on your back on an incline bench and hold one dumbbell with each hand at body height, elbows just slightly arched.

 B. Lift the dumbbells until they are side by side on top of you and gently lower them back after a short pause.

C. Try to keep the same angle in your elbows throughout.

Straight-Arm Pullover

 A. Lie down on your back on one end of the bench and grab one dumbbell with both hands above your chest area, arms expanded.

 B. Lift the dumbbell straight up until your arms are perpendicular to the floor and lower it back after a short pause.

 C. Keep your arms extended throughout by maintaining it stable simply because of the angle of your elbows.

Bent-Arm Pullover

  A. Lie down on your back on one end of the bench and grab 2 dumbbells below your head level, elbows at 90 degree angles.

 B. Raise both dumbbells until they are next to your chest while keeping a 90 degree angles in your elbows and lower them back after a pause.

C. Exhale when raising the dumbbells and inhale when lowering them back.

4 Unexpected Benefits Of Chest Exercises

When last did you do Lower chest workout?  If you’re having difficulty answering this question, you’re seriously not the only one. Despite all the advantages that strength training offers—reduced fat, improved heart health, controlled blood sugar levels, boosted flexibility and mobility—it seems not enough to get most women interested in performing regular chest exercises. Maybe the sweaty group of men surrounding those machines at the gym has anything to do with it?

More likely, it’s because many women don’t know the many advantages that chest exercises offer (besides the obvious: muscle strength).

Having that in mind, here are 4 advantages of working out your pectoralis major and minor:

1. Enhanced Posture: As one of the largest muscles in your upper body, the pecs exemplify a major role in keeping good posture. In conjunction to your back and shoulder muscles, your pecs assist to stabilize the shoulder joint.

2. Better Breathing: In addition to enhancing your posture, strengthening and lengthening chest muscles assists to support deeper breathing. That’s because the pecs are connected to your ribs, which expand with every breath.

4. Breast Support: Contrary to the popular belief that performing chest exercises will make breasts smaller, doing pectoral exercises will actually do the exact opposite. By building muscle around breast tissue, this assists to provide more lift and support.

5.  Everyday Perks: Even if you don’t realize it, you utilize your pecs an awful lot during daily activities. Anything that involves lifting, holding, squeezing or pushing calls on your pecs; so it doesn’t hurt to have a little extra energy in that muscle group.

How should one go about working out pecs?

Some of the most notable pec strength-training exercises, include:

1. Barbell bench press

2. Pec dec machine

3. Bent-forward cable crossover

4. Chest press machine

5. Inclined dumbbell flys

6. Dips

7. Push-ups

But according to a recent study supported by the American Council on Exercise, there are a few moves that really single out above the rest. To develop muscle size, the barbell bench press is at the very top of the list, pursed closely by the pec deck machine and the bent-forward cable crossover.


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