1. Decline Bench Press
The MAIN workout you should go to andthink of when you think lower chest is the decline bench press.
This lift is the fountain of youth for the lower chest and for good reasons. This lift is a compound lift that you can go big and heavy on which will build more muscle in the long than other lifts as long as you are following the key elements to getting a bigger chest.
Many people usually can go heavier on this lift than they can on a flat bench (sometimes A LOT more)!
If you can’t, that is alright. It just means you have work to do!
You should always start off with this lift while you are fresh, full of gas, and ready to get mad gainz. I cannot emphasize how good this lift is for the lower chest; it is one of the best liftson this list!
Key Points
-Make sure you have the optimal angle
-Go through a full range of motion (touch your chest)
-Use a free weight barbell instead of a smith machine because it will result in more gains!! (1)
-Use a spotter so you can go till failure (if not grab a stranger and make a friend)
2. Decline Dumbbell Press
This lift is another good one for the lower chest.
It is like the decline bench press but with dumbbells instead. This lift is great for the smaller muscles of the chest and shoulder because each arm must stabilize each weight independently!
How to do it
1. Get a decline bench
2. Set the angle to around 30 degrees
3.Lie down on the bench
4.Grab the set of weights you can do for your set amount of reps and weights or have a partner hand them to you
5.Start Pressing
Key Points
-Make sure you have the optimal angle
-Go through a full range of motion
-Use a safe amount of weight that you can handle and won’t tear your arms off
3. Twisting Dumbbell Press
This variation of the dumbbell press adds a twist to it.
For this lift you use a flat bench and set up how you would usually do a set of dumbbell presses.
Have your palms facing towards your feet and press up.
As you are pressing up turn your palms towards each other. Here’s a video to show how it’s done.
4. Decline Dumbbell Flyes
To do decline flyes set up how you would usually do normal dumbbell flyes, but instead use the decline bench. That’s it. This one will also hit your inner chest as well.
Key points
-Make sure you have the optimal angle
-Really squeeze at the end of the rep to get a good pump
-Keep your elbows around a 135 degree angle and keep them locked there
-Use a safe amount of weight that you can handle and won’t tear your arms off
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High Cable Flyes for Lower Chest
In order to workout the lower chest more effectively with flyes, you must change the angle you are pulling the cables in at.
Usually when you do cable flyes you set the cable apparatus so that it is about chest or shoulder height.
To target the lower chest you must raise whatever cable thingy you are using so that you are pulling the cables down.
Pulling the cables down targets the lower chest more than the regular flyes or low cable flyes because you are pulling using a downward motionwhich uses the lower muscle fibers more (common theme here with the lower chest?).
There are a couple variations when doing high cable flyes.
This variation of the dumbbell press adds a twist to it.
For this lift you use a flat bench and set up how you would usually do a set of dumbbell presses.
Have your palms facing towards your feet and press up.
As you are pressing up turn your palms towards each other. Here’s a video to show how it’s done.
4. Decline Dumbbell Flyes
To do decline flyes set up how you would usually do normal dumbbell flyes, but instead use the decline bench. That’s it. This one will also hit your inner chest as well.
Key points
-Make sure you have the optimal angle
-Really squeeze at the end of the rep to get a good pump
-Keep your elbows around a 135 degree angle and keep them locked there
-Use a safe amount of weight that you can handle and won’t tear your arms off
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Learn Why
High Cable Flyes for Lower Chest
In order to workout the lower chest more effectively with flyes, you must change the angle you are pulling the cables in at.
Usually when you do cable flyes you set the cable apparatus so that it is about chest or shoulder height.
To target the lower chest you must raise whatever cable thingy you are using so that you are pulling the cables down.
Pulling the cables down targets the lower chest more than the regular flyes or low cable flyes because you are pulling using a downward motionwhich uses the lower muscle fibers more (common theme here with the lower chest?).
There are a couple variations when doing high cable flyes.
5. Single Arm High to Low Cable Flyes
In this variation you are using one arm to pull downward. Here are some key points when doing this lift and how how to do it.
1. Set cable above head height or even at head height (change the height around and see where you feel the best pump)
2. Grab the handle
3. Keep your elbow flexed and locked at around a 135 degree angle
4. Engage your core (squeeze your abs so you have a solid base to work with)
5. Pull downward using your chest and try to pull it to the other side of your body
6. SQUEEZE
7. Take 1-2 or even longer if that’s your thing to return to the starting position
8. Rinse and repeat then switch arms after you’re done with your set
6. High to low cable crossover
In this variation you will be doing a normal cable crossover except with the cables up higher. This is different from the single arm variation because you are using both arms simultaneously.
You can do this lift standing, kneeling, upside down or however you like; just make sure you’re pulling downwards and focusing on each rep.
Key points/how to do it
1. Set cables above head height or even at head height (change the height around and see where you feel the best pump)
2. Grab the handles
3. Keep your elbows flexed and locked at around a 135 degree angle
4. Engage your core (squeeze your abs so you have a solid base to work with)
5. Pull downwards using your chest and try to pull them to the other sides of your body
6. SQUEEZE
7. Take 1-2 or even longer if that’s your thing to return to the starting position
8. Rinse and repeat until you’re done with your set
Here’s a brief video showing how it’s done standing (also shows how to do low to high variation to hit the upper chest)
7. Dips (slight variation)
If the bench is the King workout for the chest, we could consider dips as the squire or maybe even the prince or princess.
What I’m trying to get at is that they are a great workout for the chest as long as they are done right.
There is a certain technique you can use to target the lower chest even more! I’ll have a video that shows how to do it down below.
8. Straight Bar Dip
This dip is a variation of the dip. The difference with this dip is that you use a single straight bar to do the dips instead of the usual two that are parallel or slightly angled. Using a single bar forces you to lean over the bar to keep your balance (try to not lean over the bar I dare you). This forces you to use your lower chest more because it puts your arms at a lower angle similar to how the decline press changes which way you are pressing.
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