upper chest - lower chest - muscle anatomy

5 Good Exercises to Work Out the Lower Chest

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While many individuals focus primarily on building the upper and mid portions of the chest, neglecting the lower chest can lead to an imbalanced physique.

The lower chest, scientifically known as the sternal head of the pectoralis major, plays a crucial role in achieving a symmetrical and well-defined chest. In this article, we’ll share some good exercises to work out the lower chest.

What is the Lower Chest?

The chest muscle, or pectoralis major, comprises two main heads: the clavicular (upper) head and the sternal (lower) head.

The sternal head originates from the sternum (breastbone) and inserts into the upper arm (humerus).

Targeting the lower chest is essential for achieving a balanced and proportionate chest development. Neglecting this area may result in a lack of fullness and definition in the lower region.

Exercises to Work out the Lower Chest

Decline Bench Press

The decline bench press is a cornerstone exercise for effectively targeting the lower chest muscles. It involves performing a bench press on a decline bench with a slight angle, typically ranging from 15 to 30 degrees.

This positioning places greater emphasis on the lower portion of the chest, helping to stimulate muscle growth and definition in this area.

To execute the decline bench press, lie back on the bench with your feet secured under the pads and grip the barbell with hands slightly wider than shoulder-width apart. Lower the barbell towards your lower chest in a controlled manner, ensuring your elbows are tucked close to your sides. Focus on maintaining stability and control throughout the movement, and then press the barbell back up to the starting position, fully extending your arms.

The decline bench press allows for heavy loading, making it an effective exercise for promoting muscle hypertrophy and strength gains in the lower chest region.

Additionally, it helps improve stability and control during pressing movements, contributing to overall chest development and functional strength.

Decline Dumbbell Press

Similar to the decline bench press, the decline dumbbell press targets the lower chest while also engaging stabilizer muscles.

This exercise provides the advantage of unilateral strength development and a greater range of motion compared to the barbell variation.

To perform the decline dumbbell press, lie back on a decline bench with a dumbbell in each hand, palms facing forward. Lower the dumbbells towards your lower chest, feeling a stretch in the chest muscles, and then press the dumbbells back up to the starting position, focusing on squeezing the lower chest at the top of the movement.

By incorporating decline dumbbell presses into your workout routine, you can address any muscle imbalances between the left and right sides of the body while promoting muscle growth and definition in the lower chest region.

This exercise also enhances stability and control during pressing movements, contributing to overall chest development and functional strength.

Dips (Forward Lean)

Dips are a compound exercise that primarily targets the triceps and lower chest, especially when performed with a forward lean.

This variation of dips involves leaning slightly forward during the movement to place greater emphasis on the lower chest muscles.

To execute dips with a forward lean, grip parallel bars with your arms fully extended and your body suspended above the ground. Lean forward slightly and lower your body by bending your elbows until your upper arms are parallel to the ground or at a comfortable depth. Keep your elbows tucked close to your body throughout the movement to effectively target the lower chest muscles. Push through your palms to return to the starting position, fully extending your arms.

Dips with a forward lean provide a challenging and effective way to stimulate muscle growth and definition in the lower chest region while also engaging the triceps and shoulders.

This exercise can be adjusted to accommodate different fitness levels by varying the degree of forward lean and adjusting the resistance.

Chest Dips Machine

The chest dips machine is a piece of equipment that replicates the movement of parallel bar dips but provides added stability.

This machine allows individuals to perform dips with a forward lean, effectively targeting the lower chest muscles.

To perform chest dips on the machine, adjust the settings to allow for a forward lean. Grip the handles and lower your body by bending your elbows, keeping your chest up and elbows slightly flared. Focus on lowering your body until you feel a stretch in the lower chest muscles, then push through your palms to return to the starting position, focusing on squeezing the lower chest at the top of the movement.

The chest dips machine provides a controlled and guided range of motion, making it suitable for individuals of all fitness levels.

By incorporating this exercise into your workout routine, you can effectively target the lower chest muscles while also engaging the triceps and shoulders.

Adjust the resistance and repetitions to match your fitness goals and level of strength.

Cable Crossover (Low to High)

Cable crossovers performed from a low to high position effectively target the lower chest muscles while also engaging the upper chest and shoulders.

This exercise provides constant tension on the chest throughout the movement, promoting muscle growth and definition.

To perform cable crossovers from low to high, set the cable pulleys to the lowest position on each side of the machine. Stand in the middle, facing away from the machine, with one foot forward for stability. Grasp the handles with an underhand grip, palms facing upward. Bring the handles up and together in front of your body, focusing on squeezing the lower chest at the top of the movement. Control the weight throughout the entire range of motion, feeling a deep stretch in the lower chest muscles as you lower the handles.

Cable crossovers from low to high offer a versatile and effective way to target the lower chest muscles while also engaging the upper chest and shoulders.

By adjusting the resistance and repetitions, you can tailor this exercise to suit your individual fitness goals and level of strength.

Incorporate cable crossovers into your workout routine to promote balanced chest development and enhance muscle definition in the lower chest region.

Tips for Optimal Lower Chest Development

  • Mind-Muscle Connection: Focus on establishing a strong mind-muscle connection during lower chest exercises, consciously engaging the lower chest muscles throughout each repetition.
  • Progressive Overload: Gradually increase the resistance or intensity of your workouts to stimulate muscle growth and adaptation. Aim to progressively overload the lower chest muscles through increased weight, volume, or frequency.
  • Full Range of Motion: Ensure proper form and range of motion during lower chest exercises to maximize muscle activation and growth. Focus on achieving a full stretch and contraction of the lower chest muscles with each repetition.
  • Variety and Variation: Incorporate a variety of exercises and variations into your workout routine to target the lower chest from different angles and stimulate muscle growth. Experiment with different equipment, grips, and rep ranges to keep your workouts challenging and effective.
  • Rest and Recovery: Allow adequate time for rest and recovery between lower chest workouts to facilitate muscle repair and growth. Aim for at least 48 hours of rest before targeting the lower chest again to optimize recovery and prevent overtraining.

Conclusion

By incorporating a combination of compound and isolation exercises targeting the lower chest, individuals can enhance muscle definition and strength.

Consistency, proper form, and progressive overload are key principles for optimizing lower chest development.

Remember to prioritize rest and recovery to allow for optimal muscle repair and growth.

With dedication and perseverance, anyone can sculpt a strong and defined lower chest that complements their overall physique and fitness goals.