Health & Fitness

These are the 5 Best Lower Chest Exercises to Get Defined AF Pencs

Susy WulfFebruary 13, 20226 mins read

Two muscles are responsible for the formation of the pecs, also known as the pectoral muscles. They are the Pectoralis Major and the Pectoralis Minor. The majority of the lower chest muscles are made up by the major. The minor, which is smaller, is located below the major.

Strong lower chest strength is more than just popping your pecs like Terry Crews (though NGL can be impressive). Your lower chest is required to rotate your arms and extend your arms. Let’s take a deeper dive into five of the best lower chest exercises that will help you build stronger and more defined pecs.

5 best lower chest exercises

Here is a step-by -step guide to the best lower chest exercises.

1. Chest dip

Benefits/muscles

  • Triceps
  • pecs
  • Anterior deltoids (front shoulder muscles).
  • latissimus dorsi

Equipment required

These options are all possible for chest dips.

  • tricep dip machine/station
  • Dip bar
  • parallel bars
  • Power tower

Psst. You don’t need a machine to play, but you can use the parallel bars in a playground.

Steps

  1. Grab a parallel bar, or the handles of a dip-station.
  2. Elevate your body, but don’t forget to keep your elbows soft.
  3. Keep your head up and your feet in front of your body.
  4. Reduce your body so that your triceps are parallel to the bar.
  5. Remain in the elevated position.
  6. Reduce and then repeat.

Tips for proper form

  • Keep your elbows slightly inwardly and don’t lock them.
  • If you place your feet under or in front of your body, you’ll have a better tricep workout.

2. Cable crossover

Benefits/muscles

  • pectoralis major
  • anterior deltoids
  • latissimus dorsi

Equipment required

This one will require a cable machine.

Steps

  1. The pulleys should be in a high place.
  2. Each hand should have a handle.
  3. Step forward and place your foot solidly on the ground.
  4. Engage your core by leaning forward with your torso.
  5. Breathe in by extending your hands out in a wide circle.
  6. For one repetition, bring your hands towards the middle of your body.
  7. Repeat.

Tips for proper form

  • To relieve pressure from the biceps, keep your elbows soft and bend slightly.
  • Higher pulley positions target the lower pecs better than the higher.
  • It should be easy to feel a stretch in the chest. But don’t push it too hard.

3. Decline bench press

Benefits/muscles

  • Lower pectoralis major
  • anterior deltoid
  • biceps brachii
  • latissimus dorsi

Equipment required

For this exercise, you’ll need a bench with barbells or dumbbells.

Steps

  1. You can adjust the angle of the bench so that your head is lower than you hips.
  2. Place your head under the barbell and place your body on the bench.
  3. Place your palms slightly forward of the barbell, so that you are able to grasp it with your hands.
  4. Slowly lower the bar to just below the nips by lifting it off the rack.
  5. Slowly increase the bar until you reach the starting position.
  6. Repeat.

Tips for proper form

This exercise can easily overwork the anterior deltoids (front shoulder muscles). To avoid shoulder pain, keep the weight low and the repetitions high.

4. Inline pushes up

Benefits/muscles

  • pectoralis major
  • anterior deltoid
  • triceps brachii
  • biceps brachii

The decline bench press is mirrored by the incline push up. Although this move is considered a simpler version of the full push-up itaEUR(tm), it’s still a great way for your lower chest to be targeted.

Equipment required

You can get creative with it! A bench, chair or sturdy box can be used.

Steps

  1. Begin with a surface at a 15-to 30-degree angle.
  2. Your hands should be at the same level with your shoulders.
  3. Bend your elbows so that your chest touches the bench.
  4. Straighten your arms and push up until you get back to where you started.
  5. Repeat.

Tips for proper form

  • Draw a straight line between your heels and the top of you head.
  • Pushing up is more difficult if you are closer to the ground than the ground.
  • Don’t let your hips hang out or sag.

5. Flying machine for seated

Benefits/muscles

  • pectoralis major
  • biceps brachii
  • Serratus anterior

Equipment required

  • Fly machine seated

Steps

  1. Adjust the fly machine handles to ensure your wrists, elbows and shoulders are all on the same surface.
  2. Press the handles towards your body’s midline.
  3. Slowly return the handles back to their original position.
  4. Repeat.

Tips for proper form

  • You should start with a lighter weight than you think is necessary so that you don’t overstretch your shoulders or put on too much weight.
  • Slow controlled movements are recommended.
  • Your elbows should be bent like you’re hugging a beachball.
  • Start by reaching your arms back and grasping the handle at the center. Next, reach back to grab the second handle. Bring it to the middle. This will protect your shoulders and lower your chance of injury.

Training lower chest muscles has many benefits

The only perk to working in the lower chest is sweet pec definition. There are other benefits:

  • Stability for the shoulder has been improved
  • Contributes to overall strength
  • Can help improve posture
  • Increases range of motion in shoulders and arms
  • Stimulating and lengthening the chest muscles (which can help with better breathing)

Tips to effectively train your lower chest muscles

These tips will help you keep your lower chest exercises safe and effective.

  • Always warm up. Warm up for at least 10 minutes before you start lifting weights.
  • Do gentle stretches. You can lower your chance of injury by doing a few wall stretches after you have completed your warmup.
  • Balance is key. Do not place all your attention on one muscle group. Do a superset to maintain balance between the front- and back parts of your body. The superset should consist of a lower chest lift, followed by a lift that targets latissimus Dorsi, the rhomboids or trapezius.
  • Sets and reps. Perform enough sets and reps to ensure that your muscles are not in pain (but fatigued) at the end of each rep.
  • Alternate pec muscles. Do the pecs 2-3 times per week. You should alternate between your lower, middle, and upper chest.

The bottom line

These five exercises will help you reach your goals, whether you are looking to improve your pecs or increase strength. Keep your workouts varied, and allow your body to recover from each one.

Susy Wulf
author

Susy Wulf is a journalist, copywriter, editor and journalist. She has a BA degree in English from Monmouth University, and a MA in Global Communications (American University of Paris).

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