12 Lower Chest Exercises To Get Chiseled Pecs

Let’s kick off the list with decline bench press, a fantastic workout that targets our pectorals, along with anterior delts, latissimus dorsi, and biceps brachii.

This exercise is done on a bench set to a declined position, making it a fun twist on the regular bench press. However, this position can become challenging for some people.

Steps To Do It:

• Adjust the position of the bench so that there is a decline angle.
• Now, lie down on this declined bench with a barbell / dumbbells in your hands.
• Put your foot wider than shoulder width distance.
• Start lifting the weight in an upward direction, bending your elbows.
• Go up till the arms extend completely straight.
• Then, come down slowly, feeling deep stretches in your pectoral major and shoulders.
• Repeat this up-down movement for 15-20 reps.

The chest dip is a fantastic bodyweight exercise that can help improve lower pec definition. You’ll need access to a dip bar to perform it effectively.

One thing to note: dips rely on good shoulder health. If you experience shoulder pain or have recently undergone surgery in that area, avoid this workout as it could lead to further injury.

Steps To Do It:

• Put your hands at a shoulder width distance and grab the handles of the bar.
• Lift yourself up by extending your arms straight. Keep the back flat and your chest lifted.
• Next, engage your abs and lower the body in slow, controlled motions through bending your elbows.
• Go down as far as possible without touching the ground.
• Hold at the bottom for a few seconds, then return back up.
• Do this physical activity for 7-10 times.

This is an easier variation of traditional push ups that is done on a raised platform. We can practice it anywhere - whether it be at our house or the gym. At home, we can utilize a chair or a bench.

This exercise is also known to target arm muscles, particularly the triceps brachii and biceps brachii. Another interesting fact is that its movements are similar to that of the decline bench press.

Steps To Do It:

• Stand nearby a surface that is raised at a 30 to 45-degree angle.
• Now, get into push up position by placing your hands on the platform and the legs on the floor.
• Bend the elbows and go down, exercising your pecs and arms. 
• Go down until your chest nearly touches the platform.
• Steadily return back to the initial position by pressing your palms.
• Repeat this move for 10-12 reps.

Like the decline bench press, this exercise is a variation of the classic chest fly, performed at a declined angle. The hand movement in this workout is noticeably different, and it uses dumbbells instead of barbells.

When done correctly, it effectively works those pectorals, making it one of the top workouts for lower chest.

Steps To Do It:

• The position of bench must be adjusted to a 30 or 40-degree angle.
• Lie down on the bench, gripping a dumbbell in each hand with a neutral grip.
• Spread the dumbbells wide to your sides - it must feel like you're giving a big hug to a tree.
• Start pressing the weights to bring them together at the top.
• The palms must face each other at the top. 
• Avoid banging the dumbbells to maintain a steady momentum.
• Lower the dumbbells to the original pose, and go for 15-20 reps.

Seated Machine Fly is a good lats workout that you can practice at your local gym. It is a way to replicate the chest fly movement in a fixed machine and target the pecs, triceps, serratus anterior, and delt muscles.

While doing this exercise, avoid using momentum to complete reps. Also, if you feel yourself using your legs or arching your back, stop these actions immediately.

Steps To Do It:

• Begin the exercise by getting the machine handles in line with the shoulders, elbows, and hands.
• Sit on the machine and hold the handles firmly with your wrist.
• Pull them towards your chest in a slow, controlled movement.
• Bring them together, with the palms facing each other.
• Get a good stretch in your chest, hold there for 10 seconds, then slowly move back to the initial pose.
• Continue this process for 20 reps to strengthen those pecs.

A fantastic cable exercise on this list, the cable crossover is a great way to chisel out those pecs without lying on a bench or lifting heavy barbells. It helps maintain tension throughout the movement and is great for your aesthetic goals.

Keep your elbows steady and don’t move them in and out during the cable crossover. It might be tempting to swing the cable pulley, but that will only make the exercise less effective.

Steps To Do It:

• Stand tall, put the pulleys in a high position, and grab the cable handles with your hands.
• Next, move your right leg to the front.
• Engage the core muscles and lean your upper body slightly forward.
• The arms should be extended to the side.
• Take a deep breath, and begin pulling the handles in an arch.
• Pull the handles till they nearly cross each other at the ab region.
• Then, release the handles slowly to the initial position.
• Repeat this process for 20 reps to get the needed stretch in your lower chest muscles.

The decline push up is the opposite of the incline push up, where the foot is supported on a raised platform instead of the hands. This exercise for lower chest can be done along with the inclined version to get the best result.

Steps To Do It:

• Get into a push up pose near a weight bench or plyo box.
• Place both your legs on the platform, hip width apart.
• Meanwhile, the arms should remain under the shoulders.
• Inhale deeply and then lower the upper body via bending the elbows.
• Stop once the chest nearly touches the floor.
• Drive the hands through the ground to get back to the original pose.
• Practice the decline push ups for desired number of reps.

Get into some dumbbell action with the pullover exercise to strengthen and chisel your lower pecs. Pullovers contain a top-to-bottom arc that makes them unique compared to chest fly workouts.

This workout can also effectively activate the serratus anterior and latissimus dorsi muscle. Remember to keep a slight bend in the elbows to focus on chest muscles.

Steps To Do It:

• Lie down on a flat bench by supporting your upper body.
• The feet must be kept at a hip width distance.
• Grab a dumbbell of medium weight and hold it right above the chest with both hands.
• Next, engage the glutes, lift the hips, and bring the dumbbell down in an arc behind your head.
• Keep a slight bend in the elbows while lowering the dumbbell.
• Pull the dumbbell back again to the initial position by engaging the pectorals.
• Go for 10 reps and 2-3 sets.

Although this exercise has 'hips' in its name, it’s still a great workout for your lower chest muscles. Its movement is similar to glute bridges but goes beyond that due to addition of two dumbbells.

This workout can be a solid alternative to the bench press, especially if you’re at home without access to a gym bench. Perform it consistently to achieve toned pecs over time.

Steps To Do It:

• Lie down on your back, carrying a dumbbell in each hand.
• Bend your knees and plant your feet firmly on the ground.
• Take a deep breath and begin raising your hips off the floor.
• Engage the glutes as you lift. Hold this position for a moment.
• Next, push the dumbbells upward until your arms are fully extended.
• Lower weights back down to the floor. 
• Repeat this move 10-12 times.
• Remember to keep the hips lifted while exercising with the dumbbells.

Engage your lower chest by slightly adjusting the mechanics of a triceps pushdown. Here, spread your elbows wider and lean your body forward. This adjustment helps isolate the chest muscles and reduces the involvement of the triceps.

This exercise is also great for increasing your range of motion, making it one of the most versatile moves out there.

Steps To Do It:

• Grab the cable handle in the same position as the tricep pushdown - right at your chest level.
• Lean forward to the cable handle. The elbows must be bent and spread wide.
• Start pushing the handle toward your lower body, while widening the elbows.
• Once the arms become straight during the pushing action, raise them back to the chest level again.
• Don’t apply momentum during the pushdown process as it could harm the exercise benefits.
• Continue doing the Jackhammer pushdown for desired number of reps.

Another cable workout on this list, the kneeling X press is great for activating those lower chest muscles - thanks to the kneeling position, which makes the core and lower body work harder to stabilize.

The main movement in this exercise is the wide 'X' shape made when pulling the cable handles, enhancing tension in the lower chest and delivering a fantastic burn.

Steps To Do It:

• Kneel beside a cable machine, with your back facing the machine.
• Get hold of the cable handles at place them at your chest level. The elbows should be bent.
• Now, start pushing the handles down, bringing them together.
• Cross the handles to make an X shape.
• Hold here for a few seconds before swinging the handles back.
• Perform this exercise for 10 reps.

If you think inclined and declined versions are too challenging, you can stick with consistent practice of the flat bench press to target your lower chest muscles. It also works the triceps and shoulder muscles.

Doing this exercise with dumbbells can further improve your range of motion and support upper body stability.

Steps To Do It:

• Get comfortable on a flat bench with your feet about a foot apart.
• Hold a dumbbell in each hand at chest level, and keep the elbows bent. 
• Breathe deeply, then slowly raise both dumbbells at the same time until your arms are straight.
• Lower the weights back down to your chest.
• Repeat this movement for 10-12 reps, feeling a good burn in those pecs.

1. Begin With Warm Ups

These exercises for lower chest are generally high-impact with the usage of barbells and dumbbells. Hence, these aforementioned workouts can cause serious injuries if done carelessly. One careless thing to do is not practice warm up exercises.

Wam ups like high knees, jumping jacks, and arm circles can loosen the muscles and get them ready to adapt to high impact exercises. This drastically reduces the chances of soreness and fatigue.

2. Follow Proper Techniques

Understand how to do the exercises first before incorporating them in your routine. Proper form is essential to stretch the targeted muscles effectively. Without correctly applying the workout techniques, you’re simply setting yourself up for a big failure.

3. Take Rest Days

Exercising with weights like barbell can become tiresome for any individual. So, you should take some rest between sessions and include 1 to 2 days for rest to fully heal the body. Remember, doing workouts on a sore body can actually cause more harm to our engaged muscles.

1. Improves Upper Body Strength

This benefit is a no-brainer for fitness enthusiasts. When you’re doing these exercises, you’re training your pectoralis major to become stronger. This becmoes useful when lifting heavy objects in our day-to-day life.

2. Increases Range Of Motion

When you train your lower chest, you are indirectly helping to increase your mobility as well. Why so? It’s because the pectoral major is heavily involved with abduction (moving the arm away from the body) and adduction (moving the arm towards the body).

3. Promotes Better Posture

The length and strength of the chest plays a crucial role in determining the shoulder’s position. Hence, it's important to understand that exercising this area could help promote a better body posture. A good posture is a sign of confidence that can work well with your muscular pecs.