How to Workout Your Lower Chest

If you’re looking for a workout that will help you build a strong and defined lower chest, look no further! This article will show you how to target your lower chest muscles for maximum gains.

Warm Up

Before beginning an exercise program it is important to warm up your muscles. This is especially true for chest exercises because the muscles in your chest are large and can take a lot of strain. Warming up your lower chest before you begin your workout will help to prevent injury and help you get the most out of your workout. Let’s talk about some of the best warm-up exercises for your lower chest.

Dynamic Stretching

Dynamic stretching involves actively moving the body through a range of motion and is the most effective way to warm up your muscles before performing any kind of exercise. It’s important to do dynamic stretching properly, because if done incorrectly it can lead to injury. An example of dynamic stretching for the lower chest is shoulder circles. Begin by standing in an upright position with your arms slightly away from your body and shoulders relaxed. Rotate your arms in small circles, first forwards and then backwards for 8-10 repetitions. Additionally, incorporated arm swings are a great dynamic stretch for increasing circulation and preparing the muscles for exercise . Stand with arms extended out to either side with palms facing forward, then swing them forward and back 8-10 times while taking deep breaths throughout the movement.


Cardio is an important part of any daily workout routine and can help improve lower chest strength. Cardio exercise typically utilizes larger muscle groups at a time and can help raise overall heart rate during activity. This type of exercise increases oxygen flow throughout the body, which is beneficial to all muscles, including those in the lower chest region. Examples of low-impact cardio exercises that will benefit the lower chest area include walking on a treadmill, riding an exercise bike or elliptical machine, swimming, and jogging. These activities will help warm up the body in preparation for other strength training exercises that specifically target the lower chest muscle group.


Working out your lower chest is an important part of building an overall well-rounded physique. While there are many exercises that can be done to promote lower chest development, a few stand out due to their effectiveness. In this section, we will cover some of the best lower chest exercises that you can use to shape up your chest.


Push-ups are one of the best exercises you can do to effectively target your lower chest. When performing a push-up, keep your arms slightly wider than shoulder width apart and aim to bring your chest down an inch or two below your elbows. Take care to brace your core and ensure that your back remains straight and in line with your legs. This will help to prevent any lower back strain or excessive arching of the spine. For an additional challenge, try doing them on a stability ball or suspension trainer for instability. This forces the chest to work harder to stabilize the body and increase engagement of the muscles in the lower chest region.

Incline Push-Ups

Incline push-ups are a great way to work out your lower chest. By changing the angle of the push-up, you can target specific areas of your pecs — the incline push-up works your lower chest muscles. It looks similar to a regular push-up, but you place your hands on an elevated surface such as a bench or stair step. Lower yourself to make sure that your elbows are at 90 degrees, then press back up to the starting position. You can increase the intensity by raising your feet onto another surface. Make sure that you keep proper form and check with a fitness professional if necessary to avoid any injury.

Decline Push-Ups

Decline push-ups are a great way to work your lower chest. To perform this exercise, begin in a plank position with your arms straight and your body forming a diagonal line from shoulders to feet. Your hands should be slightly wider than shoulder-width apart and placed directly beneath your shoulders. Look forward, tuck in and keep your head in alignment with your spine. Bending at the elbows, lower yourself towards the floor while keeping your body tight and controlled throughout. As you push back up press through the palms of your hands as you contract your chest muscles at the top of the movement

Once you’ve completed one repetition, continue this motion until you have reached the desired number of repetitions or until the set is complete. Maintain proper form throughout each repetition to ensure maximum benefit from this exercise. It’s important to remember that it is not necessary (or beneficial) to go all the way down; instead keep a slight bend at the elbow when returning back up for maximum pec recruitment. Depending on experience level, increase/decrease range of motion as well as external weight (pictured here) as needed.

Chest Press

The chest press is an exercise used to work the muscles of the lower chest, which includes the sternal head and sternal pectoralis major muscle group. To perform a chest press, lie flat on your back with your legs bent and feet flat on the floor. Position two dumbbells or barbells above your shoulder height with palms facing inwards. Bend your arms and push the weights up towards the ceiling until your arms are almost straight. Slowly lower the weight to starting position and repeat. It is important to maintain control throughout each lift and keep proper form, core engaged, back flat and remain mindful of range of motion. Vary repetitions depending on individual goals or needs – usually 10-15 reps each set – in order to effectively challenge lower chest muscles for greater strength gains.

Chest Fly

The chest fly is a popular exercise for targeting the lower chest muscles. It works by isolating muscles in the front of the body, which are then engaged in order to move a weight or resistance in a controlled manner.

When performing chest fly exercises, begin by lying on your back on a bench and holding a dumbbell (or other weight) in each hand. The arms should reach out to either side with palms facing up in what is often referred to as ‘goalpost position’ because of their shape. From there, simply bring your straight arms up towards one another until they meet above your chest, then return them slowly to complete one rep.

Chest Flys are best performed for moderate-to-high reps (e.g 8-12), as this will help build muscle endurance and strength in the area, whilst also working on stabilizing and contracting torso muscles when maintaining posture and control throughout the movement. This can be beneficial to overall core stability as well as helping to reduce muscular imbalances by ensuring that opposing muscle groups remain balanced.

Additionally, while it may be tempting to rush through this exercise quickly or just increase reps without regard for form or control — ensure that correct technique is used throughout each repetition and that weight is lifted slowly and controlled when movingin either direction. Focusing on proper form will result in stronger muscles over time, reducing your risk of injury whilst maximizing results from each session.

Cool Down

After you have completed a set of exercises to target the lower chest, it is important to cool down and stretch properly. Cooling down allows your body to gradually return to its resting state and helps to prevent injuries. Stretching helps to improve mobility and range of motion, and reduces soreness. Before you continue your workout, let’s go over a few effective cooldown exercises.

Static Stretching

Static stretching is a form of stretching that focuses on gradually increasing the range of motion in a particular muscle or muscle group. It consists of slow and controlled movements with no bouncing motions. This type of stretching is often done after a workout session to improve flexibility and reduce post-workout soreness.

When targeting the lower chest, a common static stretch is the chest stretch. Stand in a doorway with your arms at shoulder height and your palms facing outward. Keeping your torso upright, slowly lean forward until you feel a gentle pull in your lower chest muscles. You can vary the intensity by placing more emphasis on one arm by leaning slightly more to one side than the other, for example. Hold this position for 30 seconds to 1 minute before releasing, then repeat 2-3 times for optimal effect.

Other good stretches that can help cool down an intense workout session include cobra pose, cat/cow pose, windshield wiper pose and thigh stretch pose — these can be modified and adjusted according to how much tension you want to add or remove from your body as you practice them. Remember that while great results often take time to achieve, don’t push yourself too hard when doing these exercises!

Foam Rolling

Foam rolling has become a popular exercise technique to help reduce soreness, improve flexibility, and decrease the risk of injury. Foam rolling is especially beneficial for working out your lower chest muscles as it can help to stretch, loosen, and massage them in order to break up tightness, as well as improve circulation.

To begin foam rolling your lower chest muscles you should use a foam roller specifically designed for this purpose that is appropriate for your body size. Start by sitting down on the floor with the foam roller beneath both of your hands. Place your weight onto the roller, squeezing your elbows and hands together while pushing away from the ground. Move forward and backward, up and down across the length of your lower chest muscles while focusing on any tender or tight areas; you may want to hold places pressure on tight spots for 15-20 seconds until you feel some release. After finishing this exercise, take some time to do some shoulder circles or tricep stretches in order to open up further areas where tension might have been released through foam rolling.

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