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If you’re looking to build a strong and sculpted lower chest, then you need to be doing exercises that target this area specifically. In today’s article, we’ll be providing you with a list of the best lower chest dumbbell exercises for sculpting your lower chest. We’ll also show you how to put together a complete workout routine that will help you achieve the best results.
Why Do A Lower Chest Workout with Dumbbells?
Dumbbells are one of the best pieces of equipment that you can use to work your lower chest. This is because they allow you to target your lower chest muscles from a variety of different angles.
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Additionally, dumbbells provide resistance in both directions, which helps to build muscle and strength more effectively than other types of equipment.
Finally, dumbbells are relatively inexpensive and easy to use, making them a great option for those who are just starting out with strength training. You can choose regular dumbbells that go in a dumbbell rack or adjustable dumbbells that you can adjust to the weight that you want.
Benefits of Working Out Your Lower Chest Muscles
Working out your lower chest has a number of benefits.
Builds Muscle
First, it will help to build muscle in this area, which will make your chest look more toned and defined. This is especially true if you are carrying excess body fat, as working out your lower chest will help to reduce the amount of fat in this area.
Improves Posture
Second, working out your lower chest can help to improve your posture. This is because strong lower chest muscles help to support your spine and keep your shoulders in alignment.
The lower chest is made up of three main muscles: the pectoralis major, the pectoralis minor, and the serratus anterior. All of these pectoral muscles work together to move your arm across your body.
The best way to work all your pectoral muscles is to do a variety of different exercises that target each one specifically.
Alleviate back pain
Working out your lower chest can also help to alleviate back pain. This is because strong lower chest muscles help to take some of the strain off of your upper back and shoulders.
If you are not ready for dumbbells due to lower back pain, consider starting our with a cardio machine workout to help lower back pain until the pain subsides.
Balances Strength in the Chest
Another benefit of working out your lower chest is that it helps to balance the strength in your chest. This is important because if your upper chest is significantly stronger than your lower chest, it can lead to posture problems and musculoskeletal imbalances.
Enhanced Blood Circulation
Working out your lower chest can help to improve blood circulation in this area. This is important because it helps to deliver oxygen and nutrients to the muscles, which can help to promote muscle growth.
Helps With Other Activities
Finally, working out your lower chest can also help to increase your strength and power, which can be beneficial for a variety of activities. A strong lower chest is beneficial for activities such as swimming, running, and even weightlifting.
Getting Started With Lower Chest Exercises
Now that we’ve gone over some of the benefits of working out your lower chest, let’s take a look at how you can actually do it.
There are a variety of different exercises that you can do to work your lower chest, but we’re going to focus on dumbbell exercises to build strength and sculpt your lower chest.
The Best Lower Chest Dumbbell Exercises
Now that we’ve gone over some of the benefits of working out your lower chest, let’s take a look at the best lower chest exercises that you can do to target this area.
We’ll go over each of the lower chest exercises in detail so that you know how to do them properly. Proper form is essential for safety and efficacy.
Before we get started, it’s important to note that you should always warm up before you start your workout. A simple warm-up could involve a light jog or jump rope for 5 minutes.
You could also do some light stretching to help get your muscles ready for the workout.
Decline Floor Press
The first exercise on our list is the decline floor press. This exercise targets your lower chest muscles specifically and is a great way to build strength in this area.
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To do this exercise, you’ll need a flat bench and a set of dumbbells. Start by lying down on the floor with your feet flat on the floor and your knees bent. Place the dumbbells on your thighs, and then press them up so that they’re in line with your chest.
Once the dumbbells are in position, slowly lower them down to your lower chest. Pause for a moment at the bottom of the movement, and then press the dumbbells back up to the starting position.
Repeat this movement for 10-12 reps.
Dumbbell Chest Press
The dumbbell chest press is one of the best lower chest exercises for developing lower chest muscle. To do the dumbbell chest press, start by lying on a flat bench with a dumbbell in each hand. Then, lower the dumbbells to your chest and pause for a moment. Next, press the dumbbells up until your arms are straight and then lower them back to your chest. Repeat this motion for the desired number of reps. Be sure to keep your lower back flat against the bench and your elbows close to your sides throughout the exercise. The dumbbell chest press is a great exercise for building lower pec muscle and can be done with a variety of different weight loads.
Dumbbell Decline Chest Fly
The dumbbell decline chest fly is an effective exercise for lower chest development. It can be performed with a variety of grip widths, but the most common is a shoulder-width grip.
Looking to give up the free weights, see our Resistance Band Deadlift Guide
To start the decline dumbbell fly, lie on a decline bench press with your feet firmly planted on the ground and your head and shoulders off the bench. From here, lower the dumbbells to your sides while keeping your palms facing each other. Next, explosively press the dumbbells up and out to the sides while maintaining control throughout the movement. Once your arms are fully extended, slowly lower the weights back to the starting position. Repeat for as many reps as needed.
Close Grip Decline Press
For a lower chest dumbbell workouts exercise the Close Grip Decline Press is a great option. This dumbbell exercise targeting the lower chest can be done by itself or as part of a larger lower chest workout. The starting position for this exercise is to lie on a decline bench with your feet flat on the footrests and your head and shoulders off the bench. Grasp the barbell with your hands about shoulder-width apart and lower it to your lower chest. Be sure to keep your elbows close to your sides throughout the movement. Push the barbell back up to the starting position and repeat for the desired number of repetitions.
Standing Dumbbell Upward Fly
The standing dumbbell upward fly is a great exercise for targeting the lower chest. To begin, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other. Bend your elbows and lower the dumbbells to shoulder level, keeping your palms facing each other. From here, raise the dumbbells up and out to the sides, maintaining the bend in your elbows. As you raise the weights, focus on contracting your lower chest muscles.
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Once your hands are level with your shoulders, slowly lower the dumbbells back to the starting position and repeat for 8-12 reps. This exercise can be performed with light or heavyweights depending on your fitness level. Give this dumbbell exercise a try next time you’re looking for a great way to work your upper body those lower pecs!
Decline Floor Fly
The decline floor fly is a great way to work your lower chest muscles. To do this exercise, start by lying on your back on a flat surface with your feet flat on the ground and your knees bent. Place your hands behind your head, elbows out to the sides.
Slowly lower your torso towards the floor, stopping when your elbows are at about a 90-degree angle. Return to the starting position and repeat for 10-12 reps. This exercise can be made more challenging by elevating your feet off the ground or by using a dumbbell or other weight. Give it a try and see how it can help you achieve your fitness goals!
Dumbbell Pullover
Dumbbell pullovers are a great exercise for targeting the lower chest. To do them, start by lying on your back on a flat bench with a dumbbell in each hand. Then, raise the dumbbells over your head and lower them behind your head, keeping your elbows slightly bent. Next, reverse the movement and bring the dumbbells back to the starting position. Be sure to keep your lower back pressed firmly against the bench throughout the entire movement.
Dumbbell pullovers can be done with either one dumbbell or two, and they can be performed for high reps or low reps depending on your goals. If you’re looking to add size to your lower chest, then dumbbell pullovers are a great exercise to include in your workouts.
Reverse Decline Floor Flyes
Reverse decline floor flyes are a great exercise for targeting the lower chest. To do this exercise, start by lying on your back with a dumbbell in each hand. Keep your feet flat on the floor and your knees bent. Then, raise your hips off the floor and press the dumbbells up toward the ceiling. Reverse the motion to return to the starting position. Make sure to keep your core engaged throughout the entire exercise. This exercise can be challenging, so start with lighter weights and increase the amount as you get stronger.
Incline Dumbbell Press
The Incline Dumbbell Press is a great exercise for targeting the lower chest muscles. To do this exercise, start by sitting on an incline bench with a dumbbell in each hand. Then, lower the dumbbells to your chest and press them back up to the starting position. Be sure to keep your elbows tucked in and your back pressed firmly against the bench throughout the entire movement. If you want a greater challenge, you can increase the weight of the dumbbells or add more reps. This exercise is a great way to build strength and definition in your lower chest muscles. Give this or one of our other chest exercises a try today for a great upper body and lower pec workout.
JDP Dumbbell Lower Chest Workout
Now that you’ve learned some great exercises for targeting the lower chest, it’s time to put them into a workout. Here’s a complete routine that you can follow to help you achieve the best results.
1. Dumbbell bench press 3 sets x 5 reps
2. Incline dumbbell press 3 sets x 10 reps
3. Chest Dips 3 sets x 10 reps
4. Dumbbell flyes 3 sets x 12
You’ll start with a bench press, which will push your pecs to near-maximum capacity. When you bench press, the stress on your lower chest is considerably greater if you have even the tiniest arch. This exercise allows you to lift hefty weights while simultaneously working a large number of muscles. In other words, it serves as the foundation for your chest workouts. While completing the presses, keep constant tension on your muscles by not locking out your elbows at the top of each rep.
In order to target your upper pecs and front delts while also working your middle pecs, I have included some incline pressing. The incline dumbbell press is one of the most effective exercises for targeting the lower chest. By including this exercise in your routine, you’ll be sure to hit all of your pecs from every angle.
Dips are a great exercise for working the entire chest, but they target the lower chest muscles more than any other area. When doing dips, make sure to keep your elbows close to your sides and tuck your chin to ensure that you’re using your chest muscles and not your triceps.
Dumbbell flyes are a great exercise for targeting the lower chest muscles. They also help to stretch out the pecs, which can lead to greater gains in size and strength.
This workout routine is designed to hit the lower chest muscles from all angles. By following this routine, you’ll be sure to sculpt and tone your lower chest in no time! Give it a try today!
Alternatives to Lower Chest Dumbbell Exercises
If you’re looking for some alternative to lower chest dumbbell exercises to target your lower chest, here are a few options:
Barbells can be used as an alternative to several of the exercises listed above. For example, you can use a barbell for a barbell bench press, incline press, and dips.
Cables are another great option for targeting the lower chest muscles. There are many different exercises that can be done with cables, so be sure to experiment to find the ones that work best for you.
Bodyweight exercises, such as push-ups, are also a great way to work the lower chest muscles. If you want a challenge, try adding some weight to your push-ups by wearing a weighted vest or placing a weight plate on your back.
Kettlebells can be used as an alternative to dumbbells for many of the exercises listed above. For example, you can do a kettlebell bench press, fly, or incline press.
No matter what type of equipment you have available, there are many different ways to target the lower chest muscles. Be sure to experiment and find the exercises that work best for you.
Wrapping Up
There you have it! These are just a few of the many great exercises that you can use to target your lower chest. Be sure to mix up your routine and include a variety of exercises to ensure that you’re hitting all of your muscles from every angle. With consistency and dedication, you’ll be sure to achieve the results you’re looking for in no time! Thanks for reading!
