Lower Chest Workout: How to Build Your Lower Chest

man doing cable crossover for lower chest workout

Building the lower part of the pecs is one of the most difficult things to do in the gym. Your standard bench press is great for building the upper chest area but the lower area often doesn’t get the attention it needs to achieve the definition and size most people want.

man doing cable crossover for lower chest workout

The secret is to find workouts that target both the upper chest and the lower part of the chest and work them into your chest exercise day routine. Easier said than done, right? Well, luckily for you, this article is going to cover some strategies and workouts that will help you take your lower chest workout to the next level.

Work Out Lower Chest after a Rest Day

The lower area of your pecs is a finicky little area for chest exercise. Focusing on your lower chest after a rest day ensures that your chest muscles get all the energy you have stored. Push some extra weight and use up your glycogen stores to help build your lower chest directly after a rest day.

Start With Your Lower Chest

Instead of just using the same old barbell bench press or chest dips, switching up your routine with a chest workout plan could go a long way in helping to build your lower chest muscle groups. Try focusing on the area when you first start your workout. You’ll notice you can push more weight than if you waiting until the middle or end of your workout. When you arrive at the gym, head straight for the decline bench and go for more weight and fewer reps. This extra weight can help you build some extra size in your lower chest and it’s a simple change that can go a long way.

Do a Second Exercise Later in Your Workout

A lot of people will do their decline or flat bench presses and then move onto other areas of their chest and arms. That’s fine, of course, but come back to your lower chest for another workout. Try something different than the decline dumbbell press that you started with. Try a cable crossover, decline dumbbell bench press, or decline cable fly. If you want, you could also do some incline push-ups. Any of these exercises will work to target your lower chest. Try doing different weights, as well. If you went for heavy weights and low reps in your first exercise then try lighter weights with more reps for the second exercise.

guy doing barbell bench press at the gym

Switch it Up

Doing the same exercises every time you go to the gym may not cut it if you want the best lower chest around. If you did cable crossovers last week then try incline push-ups this week and a decline dumbbell fly next week. Your choices are limited in exercises for the lower chest but you can still mix things up. Switching things up could be as simple as changing the angle on your decline bench. A little creativity will go a long way.

Train to Fail

Building muscle means that you need to train until your muscles cannot push another rep. There are a lot of ways to get to that failure point:

- Drop Sets 

Drop sets are very popular among bodybuilders. Basically, once your muscles reach their failure point, you reduce your weight by 25% and push out more reps until you hit the failure point again. Repeat one more time if you think you can handle it.

- Eccentric/Negatives

There are also “negatives.” Once you hit that failure point then have a partner lift the weight for you. Your job is to control the weight back down to your chest in a smooth, slow motion. Adding these kinds of twists to the usual failure training is a great way to build your lower chest.

Keep a Proper Diet

This could be a part of every workout article. If you don’t have the right diet then it won’t matter what exercises you do or how many reps you can push out—you will never achieve the look that you want. Ensure that you are getting enough energy and protein to build new, lean muscle. Without a proper diet, your lower chest workout will just be an exercise in futility.

Stick With It

Building definition and size in your lower chest is not an easy task. That area requires thoughtful, effective training and a lot of commitment. You will not get the results you want in one session. Stick with your workout, try new exercises, and eat right. Before you know it, the results will be there.

List of the Best Lower Chest Exercises:

  • Cable Crossover
  • Decline Barbell Bench Press
  • ​Decline Dumbbell Bench Press
  • Decline Dumbbell Fly
  • Incline Push-ups
  • Weighted or Unweighted Dips

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