9 Effective Lower Chest Exercises

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Exercise is a necessary part of life so that you can stay fit and healthy throughout. It is necessary that you dedicate at least an hour a day towards exercise so that you do not suffer from problems such as lethargy and so on. Exercises can also help you take care of your heart because it keeps your body active. There are several ways a person can do exercise some of which involve physical or direct exercise which involves you to physically exert your body with a few active exercises and the other way is through sports. This article is going to talk about a few physical lower chest exercises that is very beneficial for your body and will help you stay fit and healthy.

Before we begin this article, we need to understand the lower chest shape for men and women. For many people lower chest is a big problem, where the bulk of fat gets deposited in this area and your belly starts drooping down. Achieving tightness in lower chest is difficult for men compared to women, due to the physical muscle structure. In this case, it is advised to mix combination of exercises to burn the excess fat and tone up muscles in lower chest. You can also try a doing a lower chest workout at home along with these exercises.

9 Best exercises For Lower Chest Shape:

1. Bench Press, Barbell Declined:

lower chest exercise 1

The bench press declined barbell is a very efficient way of building up your lower chest and pectoral muscles efficiently. It can give a proper workout to lower chest muscles and get them back in shape.

How to Perform:

  • Lie below the barbell comfortably stretch out your hands effectively on the barbell.
  • Keep in mind that the distance between each hand must be extreme yet the grip on the barbell has to be strong.
  • Your barbell should touch the chest each time you decline it
  • Do this for 20 minutes

Result: Toned Lower chest

2. The Declined Narrow Grip Barbell:

lower chest exercise 2

The declined narrow grip barbell is similar to the first exercise with the only difference that the hands must be closer to one another for this exercise. This adds a strain on the core of your chest which is a perfect way to work those pectoral muscles.

How to Perform:

  • Lie on your back on a plank and hold the barbell with palms facing down
  • The barbell must be help closer than shoulder-width
  • Slowly lower the arms until it touches the center of your chest
  • Get it back to original position as you exhale
  • Do this for 15 minutes

Result: Firm muscles in lower chest

3. Bench Press Barbell With Underhand Grip:

lower chest exercise 3

The underhand grip is an exercise which must only be done when you can easily carry out the first two exercises. In this exercise you must place your hands in a palm up fashion and bench press to add more weight on your pectoral muscles. It is a difficult exercise so the movement must first be understood before any exercise is carried out.

How to Perform:

  • Lie on your back on a flat bench
  • Position a barbell at a suitable height and place your hands at a shoulder width
  • Make sure the lower chest is placed flat on the bench
  • Slowly push the barbell upwards and make sure the tension is on the chest
  • Get it back to the original position
  • Do this for 5 minutes

Result: Firm and tones lower chest muscles

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4. Bench Press Barbell With Declined Wide Grip:

lower chest exercise 4

This is very similar to the first exercise but requires you to further widen your grip on the barbell. It is a very adept exercise to further add to the pressure on your lower chest muscles after you have mastered and find the bench press declined barbell an easy exercise.

How to Perform:

  • Lie in the bench in a decline position
  • Hold a barbell with your hands firmly placed on it
  • Slowly push the barbell to create tension on chest
  • Do this for 5 minutes

Result: Powered up lower chest muscles

5. Bench Press Barbell With Underhand Grip:

lower chest exercise 5

This is a more portable lower chest exercise that requires excellent forearm strength and superior grip so it is necessary that you work on these muscles as well throughout your workout sessions. The dumbbells can be the weight of your choice but this is an advanced lower chest exercise so understand the movement properly before trying anything.

How to Perform:

  • Lie on your back and position your body in a declined position
  • Make sure the tail bone doesn’t touch the bench
  • Grab the dumbbells with your hands facing each other
  • Stretch your arms wide apart
  • Bring them back to original position
  • Do this for 5 minutes

Result: Firm shaped torso region

6. Push up Inclined:

lower chest exercise 6

Push ups have always been a popular exercise for the entire body and with the lower chest it again works miracles. On an inclined push up board carry out three sets of push ups with your hands tightly tucked into your body.

How to Perform:

  • Place your arms on the bench 1 feet away from each other
  • Lean on the bench with feet together
  • Balance on your toes
  • Slowly push your body towards the bench
  • Go back to the original position
  • Do this for 3-5 minutes

Result: This helps to strain the pectoral muscles.

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7. Declined Butterfly With Dumbbells:

lower chest exercise 7

Performing the declined butterfly with dumbbells is also another way by which you can exercise your lower chest muscles. Do this is a space of three sets for effective results.

How to Perform:

  • Lie on your back and position your body in a declined position with head close to the ground
  • Ensure your feet is balanced on the bench
  • Grab the dumbbells with your hands facing each other
  • Stretch your arms wide apart
  • Bring them back to original position
  • Do this for 5 minutes

Result: Tightened and toned lower chest muscles

8. Chin Dip Bench:

lower chest exercise 8

Using a chin dip bench to carry out chin dips also a perfect way to target those lower chest muscles effectively. It strains the muscles effectively and works better than normal chin dips.

How to Perform:

  • Place your arms on a screw bar at a suitable height from the ground
  • Lean forward with legs apart and feet balanced on toes
  • Slowly push your body downwards
  • Return to original position
  • Do this for 5-8 minutes

Result: Tucked in Lower chest muscles

9. Declined Bench Press With Free Weights:

lower chest exercise 9

Very similar to declined bench press with dumbbells with this exercise you have the freedom to alternate between dumbbells or barbell with weights of your choice.

How to Perform:

  • Lie on a flat bench with feet touching the ground
  • Grab the dumbbells with your hands facing each other
  • Stretch your arms wide apart
  • Bring them back to original position
  • Do this for 5 minutes

Result: Flat muscles in lower chest area

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These exercises must always be performed under the supervision of a trained gym instruction. Some of them are extremely tough to perform like declined bench press, which can cause severe strain in your joints. If not performed with caution, these exercises can lead to strains, ligament tears and in extreme cases fractures also. It is also important to avoid these postures if you are experiencing any discomfort and perform them only if your body is comfortable.