One of the muscles that most gym-goers want to develop is the pectoral muscles which can be achieved through the lower pectoral exercises. Well, as someone who regularly goes to the gym, I could surely relate to them because having a well-defined chest is surely a jaw-dropping sight to behold.
However, most of these people tend to neglect the lower pecs by skipping some exercises which target them. This I must say, is a big no-no when you want to develop a massive chest. But worry not; I’ve got you covered. I’m going to discuss some of the best lower pectoral exercises that you’ll surely don’t want to miss on your next gym session.
The Pectoral Muscles
First thing’s first, you have to know the nitty-gritty of the chest. The pectoralis major, commonly known as the chest or pecs by many, refers to the fan-like muscles at the upper front of the human body.
It is responsible for the bulky structure of your chest, and it has 3 sections which include the clavicular, sternal, and abdominal head. It is in the sternal head where the lower pecs are situated.
Benefits of Lower Pectoral Exercises
Having a firm lower chest offers several advantages. Aside from merely enhancing your overall body structure, you can reap the following benefits:
Solely building the muscles on your upper chest area will create an unbalanced structure. You have to target your lower pecs as well to maintain a healthy and balanced pecs. If certain muscles are ‘lagging behind’, the result of your workout would be not as great as you expected.
Full Upper Body Strength
It is of particular importance to note that when exercising your upper pecs, it is impossible not to touch the middle and lower muscles of your chest as well. However, doing certain angle exercises that specifically target your lower chest will give a boost to your upper body strength. You have more power to lift heavy objects without strains and fatigue.
Doing lower pectoral exercises together with your other chest workout routines will double the work for your chest muscles; thus, you can see immediate results in as early as 2 weeks.
6 Best Lower Pectoral Exercises
There are a lot of exercises for the lower chest, but only a few target the right muscles. These exercises are recommended by several fitness enthusiasts and seconded by a lot of gym-goers. Here are the six lower pectoral exercises that really works:
1. Decline Dumbbell Press
This exercise is somewhat underused, but I can assure you that the benefits are quite stunning. One thing to remember in doing this exercise is to make sure that you have the proper equipment to avoid injuries.
- First off, lie on a decline bench at about a 30-degree angle.
- Then, begin by putting the dumbbells outside of your upper chest.
- Push the dumbbells up until they will almost hit each other in the middle.
When doing this exercise, your body is not in a stable position, so it’s significant to take note of the speed of your movements. Always control and maintain the speed when doing the up and down motion.
This exercise will give you that defined look at the lower part of your chest. I may be exaggerating when I say this, but I think the decline dumbbell press is one of the best muscle building programs for your lower pecs.
You may frown and say “What, are you serious?”, but I’m not kidding when I tell you that the push-up is a surefire way to bulk up those lower pecs. This exercise targets several muscles and is one of the most effective body weight exercises out there.
- Begin by placing your hands on the ground (flat surface) 2-3 inches wider than your shoulder width.
- Then extend your full legs behind to flatten your body. Your hands and toes should support your body.
- Lower your torso to the ground, forming a 90-degree angle on your elbows.
- Then, you need to raise yourself by pushing the ground away from you.
Do not forget to inhale as you go down and exhale as you go up. Your chest and your shoulders will be the main contributors in doing this exercise.
I’ve been an avid gym-goer for quite a long time, and I can say that lower pectoral exercises such as push-ups are quite effective in building your chest muscles.
3. Decline Bench Press
The bench press is an upper body strength training exercise which is done by pressing a weight upwards. Decline bench presses are an effective lower chest workout for you and can either be performed with a barbell or dumbbells.
- With your arms directly over your chest, you clutch your weight at arms’ length.
- Lower the weight to your lower chest by arching your elbows.
- Push the weight up to your arms’ length and redo.
Since your chest is holding up the weight, you should always have a training partner when you perform this exercise to ensure safety.
4. Decline Dumbbell Flyes
When you’re at the gym and hitting that lower pec, never forget to include the decline dumbbell flyes in your exercise routine. Basically, executing a fly is similar to hugging someone.
Your arms perform a broad curve when you do a fly, which is in contrast with the up and down movement when doing a bench press.
To perform the decline dumbbell flyes:
1. Rest flat on the decline bench while holding a dumbbell on each hand above your upper leg.
2. Do not forget to fix your legs on the decline bench and the palms of your hand should be facing toward each other.
3. Proceed by moving the dumbbells at shoulder breadth once you are flat on the bench. Your starting position should be palms facing each other while the arms are upright to the ground while being completely extended.
4. Move down your arms out in a broad curve at both sides ‘till your chest stretches while your elbows are slightly bent so that you can prevent the tension in your biceps tendon.
5. Inhale as you do this movement. Compress your pec muscles as you exhale when you bring your arms back to its starting position. Inhaling and exhaling during the start and end of the movement are essential, so you’d be able to do more repetitions.
6. Lastly, clench for about a second at your flexed position and redo the movement for a set number of repetitions as desired.
A little bit of advice; doing exercises on a decline bench is a difficult position, so you need to secure yourself by anchoring your feet at the end of the bench (most benches have this part where you can lock your feet).
5. Parallel Bar Dips
This exercise is a compound exercise which involves the triceps, shoulders and, the last but not the least, the chest. Doing this exercise includes lifting your entire bodyweight, and you can actually add more by binding a weight to a dip belt.
- You must put your hands on the bars while your hands are in a concave position.
- Bend your legs behind you by crossing your feet and hold your weight in your arms.
- Bend your arms and slant forward, and then lower your body ‘till your upper arms are aligned to the ground.
- Propel yourself into the starting position and redo.
Since this exercise isn’t for beginners, you can use a dip machine which assists a bit of your body weight if you are short in the needed strength when performing it.
6. Low Cable Cross-Over
The High to Low Cable Cross-Over is an isolation exercise among many lower pectoral exercises. It requires specialized equipment called a cable machine so if your gym doesn’t have this, don’t fret because you can still perform the other exercises I’ve mentioned earlier to build your lower pecs.
- Set the pulleys at a low position and choose a resistance to use while grabbing a handle in each hand.
- Move forward as the tension in the pulleys strengthens. Your arms should be straight and, your palms should be facing forward while your hands are below your waist.
- Draw your hands in an ascending position and in the direction of your body’s midpoint while your arms are slightly bent. Your palms should be facing up while hands rise together in front of your chest.
- After a brief pause, bring back your arms to its starting position and redo as necessary.
Always remember to look for a weight that you can handle when doing this exerciseIt may cause an injury if you’ll try to be a hero and immediately lift a heavy weight.
Tips and Tricks
The effect of the above-mentioned exercises may differ from person to person, but the following tricks will definitely give you greater results. Follow these tips and tricks and get that sexy and firm lower pecs.
1. Select a single exercise which targets more the lower chest than the other parts of your chest. The high cable crossover is a good exercise for this one.
2. Do your chest workout routine after your rest day. You will have more strength and power to do the exercise after you have rested.
3. Learn some advance techniques to speed up the results. You can search the web for credible websites of fitness experts.
4. Do the parallel-bar dips as you finish the workout. Challenging yourself to a more advance routine is a surefire way to get that defined lower chest.
5. Seek professional advice to guide you the right exercise that fits for you.
Have you enjoyed reading all the exercises listed above? I hope you ought to try them out in your next gym session because all of them sure did help me in getting a sharp cut on my chest, and I’m confident that the exercises listed are some of the best muscle building programs out there.
Moreover, before doing or continuing your lifting sessions, always bear in mind to maintain proper form and you’re going to be rocking that badass physique in no time. Be sure to leave some feedback about what you think in the comments section below, and don’t forget to share this with your gym buddies and friends.