Working up your lower chest regularly is a must

5 Must-Do Lower Pec Workouts To Power Up Your Lower Chest

Okay, nobody says this often enough but we’re going to right now. The chest muscles are often the most neglected of the lot. Why, you ask? Well, when people tend to get the perfect chest with abs and the works, they think the buck stops right there, and push their much-needed chest workouts down the pecking order in order to get ripped in another area.


Needless to say, that’s the wrong way to go about things. Unfortunately, though, there are countless individuals who fall prey to the temptation of neglect, which is why developing a will of steel in addition to a chest of steel is a must.

Of course, maintaining the lower pecs is no pleasure cruise as it’s one of the slowest developing areas, but that’s where the will of steel comes in. With time and plenty of dedication, you’re sure to maintain those killer abs for a long time to comes.

However, a light-hearted attitude will have to be tossed out of the window. One of the first steps in maintaining a strong chest is to give up that “one exercise is enough” attitude.

So, all you glutes and biceps aficionados (i.e. almost every fitness fanatic ever) a well-balanced physique is impossible without lower pec exercises. So, without further ado, let’s take a look at 5 must do chest workouts to power up your lower chest.

#1 Incline Push Up


One of the best lower pec exercises, to begin with, are incline push-ups. Not only do they target the lower chest and triceps but also your shoulders, making it an all-round upper exercise of sorts. There’s just so much to gain from it, so why hold off practising?


Step 1: Begin by placing your hands on a bench in a push-up stance.

Step 2: Take the plank position stance with your legs extended and feet to the floor.


Step 3: Commence the push-ups by lowering your chest in a stable fashion before reverting to your original stance.

Important Tip: Start this exercise with 3 sets of 12 reps.

Next Up: Decline Dumbbell Bench Press

#2 Decline Dumbbell Bench Press


The decline dumbbell bench press is another one of the versatile lower pec exercises that develops multiple areas of your upper body aside from the basics. The decline angle of this exercise is excellent for enhancing the muscles in the lower chest while also working up your shoulders and triceps.

Also, read 6 Ultimate Shoulder Exercises For Boulder Shoulders.


Step 1: Start by adjusting the bench at a 45-degree decline angle in relation to the floor.

Step 2: Grab your dumbbells in either hand and place them at chest level.

Step 3: Begin the exercise by pushing the dumbbells upwards with all your might.

Important Tip: Start off with 3 sets of 8 reps.

Next Up: Twisting Dumbbell Bench Press

#3 Twisting Dumbbell Bench Press

Add a twist to your workout session with the twisting dumbbell bench press. Like many of the other lower pec exercises on this list, the twisting dumbbell bench press also targets other areas like the shoulders and triceps, but primarily focuses on the lower chest.


Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest.

Step 1: Lie down with your back to the bench and place both your dumbbells at chest level.

Step 2: Push the dumbbells away from your chest and extend your arms outwards as much as possible.

Step 3: Twist your hands around so that they face inward as your dumbbells reach the top before reverting to your original position.

Important Tip: Begin this exercise with 3 sets of 8 reps.

Next Up: Bodyweight Hanging Dips

#4 Bodyweight Hanging Dips

Bodyweight hanging dips are as effective as squats – in fact, this exercise is often called the upper body squat – and like other lower pec exercises on this list, Bodyweight Hanging Dips also develop your shoulders and triceps in addition to your chest. However, you must drop that fat in your body in order to do these dips seamlessly.

Step 1: Hoist yourself up between two bars that are slightly wider than hip-width apart while keeping your arms straight but not locked out, and your feet off the floor.


Step 2: Lower yourself by bending your elbows at a 90-degree angle while keeping your core tight.

Step 3: Press your body down through the power of your hands and revert to your original position.

Important Tip: Begin this exercise with 3 sets of 15 reps.

Next Up: Kettlebell Flies

#5 Kettlebell Flies

This is one of the trickier lower pec workouts due to kettlebells being difficult to balance, but the movement this exercise generates is excellent for toning your lower chest. So, you might want to get down to mastering this.

Step 1: Start by lying on your back on a bench and take a kettlebell in either hand while extending your arms.

Step 2: Lower the kettlebells to either side with your hands facing upward.

Step 3: Proceed to lift the kettlebells back up to the top while pulling from your chest.

Important Tip: Begin with 3 sets of 8 reps.

Agree with our list? Disagree? Which exercise would you recommend for lower pecs? Tell us in the comments below!

Edited by
Raunak J
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