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Best Lower Chest Exercises For Muscle Mass

If you’re like me, you’ve probably found that building that perfectly chiselled lower chest can be a real challenge. 

It’s a pesky area that often doesn’t get the attention it deserves, leaving you with a chest that looks great at the top but lacks that fullness towards the bottom.

You could spend hours bench pressing and still not get that sharp, defined look you’re after.

In my 15 years in the fitness industry, I’ve tried everything under the sun, and I’ve finally zeroed in on a handful of lower chest exercises that truly make a difference. 

Trust me, I’ve felt the burn and seen the results, and now it’s your turn. So let’s jump into the best lower chest exercises for muscle mass that you should be incorporating into your routine, stat.

Read our Medical Disclaimer before starting any exercises.

Anatomy Of The Chest

Understanding the anatomy of your chest is crucial if you want to grow bigger muscles. So let’s break it down:

  • Upper Chest (Clavicular Head): This is the part that’s right below your collarbone. It often gets a lot of love during workouts, but it’s only one piece of the puzzle.
  • Middle Chest (Sternal Head): This is the beefy, front-and-centre part of your chest. It’s what people usually target when they think of chest exercises.
  • Lower Chest (Costal Head): This is the part that runs along the bottom of your sternum, rounding out the full chest look.
  • Serratus Anterior: These are the finger-like muscles on the sides of your chest, under the arm. Not strictly part of the chest, but they contribute to the overall aesthetic.

Out of all the areas, this article will help you develop your lower pecs. 

It’s the area that often gets neglected in favour of its upper and middle counterparts. And yet, it’s the lower chest that provides that full, rounded look that makes you go “yep, that’s a solid chest.”

It can be a bit tricky to target, but once you nail the technique, it makes all the difference.

From my own experience, training the lower chest is essential not just for aesthetics, but also for functional strength. 

It helps you in pushing movements and adds a level of stability that you won’t get by just hammering away at the upper and middle chest. 

So if you’re serious about building a chest that not only looks great but is also strong and functional, you can’t afford to neglect your lower pecs.

Top 10 Lower Chest Exercises For Muscle Mass

Here are my favourite 10 lower chest exercises for building muscle mass. Read through the list and add 3-4 of them to your workout routine.

1. Decline Bench Press

Decline bench press illustration

Ah, the decline bench press! A quintessential exercise for targeting those stubborn lower pecs. In my years of training, nothing quite isolates the lower chest like a solid set of decline bench presses. 

The key here is the decline angle; it shifts the load towards the lower chest. Whether you’re a newbie or a seasoned gym-goer, this is your go-to for mass and definition.

How To Do It:

  1. Adjust the bench to a decline angle of about 15-30 degrees.
  2. Position yourself on the bench and grasp the bar with a wider-than-shoulder-width grip.
  3. Unrack the bar, lower it slowly towards the lower part of your chest.
  4. Push the bar back up, fully extending your arms but not locking the elbows.

2. Dip Machine

Dip machine illustration

The dip machine is an often-overlooked treasure trove for lower chest development. The beauty of this exercise is that leaning forward while performing the dip allows you to really hone in on the lower chest. 

Trust me, lean forward and feel the burn; it’s a sensational isolation move for those who’ve got the basics down.

How To Do It:

  1. Position yourself on the dip machine with your arms fully extended.
  2. As you descend, lean your torso slightly forward.
  3. Push back up to your starting position, focusing on using your chest muscles.

3. Chest Fly with Decline Bench

When it comes to achieving that incredible stretch in the lower chest fibres, the decline bench chest fly is a favourite of mine. 

The motion might look easy, but the devil is in the detail: The arc movement in your arms allows for deep muscle fibre activation, something a lot of other exercises don’t offer.

How To Do It:

  1. Set the bench to a suitable decline angle.
  2. Hold a dumbbell in each hand, your arms extended right above your chest.
  3. Open your arms wide, lowering the weights in an arc motion.
  4. Squeeze the chest to bring the dumbbells back to the starting position.

4. Cable Crossovers (Low to High)

If you’re searching for a variation that hits the lower chest like a ton of bricks, look no further than low-to-high cable crossovers.

The movement engages your lower pectorals as you lift the cables upwards and cross them over. It’s a brilliant way to get those lower chest fibres firing like crazy.

How To Do It:

  1. Start by setting the pulleys on the lowest setting on the cable machine.
  2. Stand between the pulleys and grasp a handle in each hand with your palms facing up.
  3. Lift the handles upwards and inwards, crossing them over in front of your chest.

5. Diamond Push-Ups

Diamond push-up

Diamond push-ups might be renowned for working the triceps, but let me tell you, they’re a hidden treasure for targeting the lower chest as well. 

Make sure to keep your body as straight as a board, and you’ll feel the burn right where you want it. It’s a great bodyweight option, especially when you want to keep your workout simple but effective.

How To Do It:

  1. Get into the standard push-up position, but bring your hands close together under your chest, forming a diamond shape.
  2. Lower your body towards the ground.
  3. Push yourself back up to the starting position, keeping that body line as straight as possible.

6. Decline Dumbbell Press

Decline dumbbell press illustration

The decline dumbbell press gives you a fantastic range of motion that the barbell version just can’t match. I’ve found it to be excellent for eliminating muscle imbalances, and it really isolates the lower chest.

Plus, you get to control the weight more precisely, which for me is always a win.

How To Do It:

  1. Start by adjusting your bench to a decline angle.
  2. Take a dumbbell in each hand, and position them above your chest with arms fully extended.
  3. Lower the dumbbells towards the sides of your chest.
  4. Push them back up to full arm extension.

7. Svend Press

The Svend Press is an underrated gem. Honestly, it looks deceptively simple, but if you focus on squeezing the plates together, you’ll get a massive contraction in the lower chest.

It’s perfect if you’re looking to really finish off a chest workout with a burn.

How To Do It:

  1. Hold two small weight plates together in front of your chest.
  2. Press the plates straight out in front of you while squeezing them together.
  3. Return to the starting position.

8. Single-Arm Dumbbell Bench Press (Decline)

Single arm decline dumbbell press illustration

If you’ve been around the block like I have, then adding a unilateral exercise like this can be a breath of fresh air.

It works each side independently, helping to improve imbalances, and it challenges your core as well. I personally love it for the added focus it requires.

How To Do It:

  1. Adjust the bench to a decline setting.
  2. Hold a dumbbell in one hand and keep the other on your hip.
  3. Lower the dumbbell to the side of your chest.
  4. Push it back up to the starting position.

9. Decline Push-Ups

Decline push up illustration

Let’s keep it simple but effective. Decline push-ups are another bodyweight gem that gets results. The decline angle increases the work your lower chest has to do.

Ideal for when you want to get in a quick session without too much setup.

How To Do It:

  1. Set up in a push-up position but place your feet on an elevated surface.
  2. Keep your body straight as you lower yourself down.
  3. Push back up to the initial position.

10. Guillotine Press

I know the name sounds a bit intimidating, but trust me, this is a top-notch lower chest exercise.

What I like about it is the angle: you lower the bar towards your neck rather than the chest, which puts more emphasis on the lower pecs.

It’s a bit advanced, so proceed with caution, but the payoff is amazing.

How To Do It:

  1. Set up on a flat or decline bench.
  2. Hold the barbell with a wide grip.
  3. Lower it slowly toward your neck, keeping your elbows flared out.
  4. Push the bar back up to the starting position.

Lower Chest Workout

From the list, I’ve selected exercises that offer a balanced mix of weights and bodyweight moves, suitable for various levels of expertise.

Here’s how it’s going to look:

Warm-up:

  1. 5 minutes of light cardio (jogging or cycling)
  2. Arm circles and chest stretches to open up those pecs

1. Decline Bench Press

Sets: 4

Reps: 8-12

Rest: 60-90 seconds between sets

Why: Starting with a compound exercise like this is fantastic for engaging the most muscle fibres. It’s a tried-and-tested formula that has been my go-to for years.

2. Dip Machine

Sets: 4

Reps: 12-15

Rest: 60-90 seconds between sets

Why: The dip machine is a brilliant way to continue hitting the lower pecs while introducing some variety. Plus, it’s less strenuous than the bench press, allowing you to keep the intensity high.

3. Single-Arm Dumbbell Bench Press (Decline)

Sets: 3

Reps: 8-12 each arm

Rest: 60-90 seconds between sets

Why: This unilateral exercise offers an excellent opportunity to correct any muscle imbalances and adds a bit of core engagement into the mix.

You know I’m a fan of multi-tasking when it comes to workouts.

4. Push-Ups (Feet Elevated)

Sets: 3

Reps: 15-20

Rest: 60-90 seconds between sets

Why: Bodyweight exercises shouldn’t be overlooked. They’re especially great towards the end of a workout, serving as a final pump and burn for the lower chest.

Plus, it’s always good to have a move you can do at home.

Cool Down:

Stretch out your chest, shoulders, and arms

Hydrate and give yourself a pat on the back for a job well done

So there you have it, a focused lower chest workout that I personally would vouch for. This routine incorporates a mix of strength and endurance, targeting those lower pecs for a more sculpted look.

Note: I use 60-90 seconds as a guideline; if you need longer breaks, feel free to take a bit longer between sets. 

Lower Chest FAQ

Why can’t I see results in my lower chest despite regular workouts?

It could be that you’re not incorporating the right exercises to specifically target the lower chest. If you’re still heavily relying on flat bench presses and chest flys, then it’s time to switch to more decline movements and dips.

Don’t forget to evaluate your nutrition and rest, as muscle growth requires more than just lifting weights.

How many times a week should I target my lower chest for muscle growth?

Generally speaking, training your lower chest once to twice a week should suffice for muscle growth.

Overtraining can lead to diminished returns and increase the risk of injury. Consistency is key, so find a sustainable frequency that you can stick with long term.

Integrate the lower chest workouts into your overall chest or push day for a balanced physique.

What’s the role of diet in building a chiselled lower chest?

Diet plays an absolutely vital role. Without proper nutrition, even the best workout routine can fall flat.

Make sure you’re consuming enough protein to aid in muscle repair and growth. Healthy fats and carbs are also essential for energy and overall well-being.

Consider consulting a dietitian or using a nutrition app to track your macros for optimal results.

Can I build a muscular lower chest without weights or gym equipment?

Absolutely, you can make substantial gains with bodyweight exercises like push-ups, especially if you modify them to target the lower chest.

Elevated foot push-ups or diamond push-ups can be particularly effective. If you’re training at home or without access to a gym, it’s all about making the most of what you have.

Add some resistance by using a backpack filled with books, or simply increase the number of reps and sets to challenge yourself.

Building A Bigger Lower Chest: Summary

In a nutshell, a well-chiselled lower chest is within reach if you focus on the right exercises. I’ve personally seen great results with the ones I’ve highlighted here. 

They’re versatile, effective, and cater to various fitness levels. Take it from me, a couple of these exercises can be game-changers in your routine.

So, why not slot a few of these lower chest moves into your next workout? Your pecs will feel the difference, and you’ll be well on your way to making those gains. Go on, give it a go!

Medical Disclaimer

Medical Disclaimer: The content on this fitness website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before starting or changing any exercise, diet, or wellness program, particularly if you are pregnant, nursing, have any pre-existing medical conditions, or are taking medications.

Illustrations © Lio Putra | Dreamstime.com

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