8 Lower Chest Workouts for Defined Pecs

Lower Chest Workout

If you are working on the aesthetics of your upper body – then ignoring the lower chest workouts in isolation is a big mistake. All your hard work of getting a chiseled upper chest will go to waste.

In this article, we will tell you why it is important to work on your lower chest and what workouts you can do to get the well-rounded lower pecs.

Lower Chest Muscles

When we talk about working your chest muscles, there are three separate sections you can focus on; upper, mid, and lower.

Your chest muscles start right below the collarbone. There is a thin clavicular head of the major pectoralis that extends to your shoulders. If someone says pecs, they refer to the sternal head of the largest muscle which makes up the most on your chest.

All your regular chest workouts work on the overall chest muscle. However, when it comes to aesthetics, working on the lower chest is crucial.

Aesthetics

Lower chest muscles provide the pectorals with well-rounded, defined, and visually appealing look. Unworked lower chest won’t reflect the aesthetics and shape you wish to have.

There are no heads associated to the lower pecs, but it doesn’t mean you shouldn’t target the lower chest. Working on the lower chest will complete the development of the pectoral.

Function

Other than the looks, worked pectoralis muscles will help you move your arms and perform workouts with efficiency. The lateral, vertical and rotational movements of your shoulder will thank your completely developed pectorals.

Engaged pecs will not only provide strength and balance to your shoulders but also help you move your arms in every direction. All upper muscles are interconnected and in order to get the best upper body you have to work they neglected ones as well.

8 Lower Chest Workouts

To work your lower chest, there is only one motion – downwards against the chest.

We have aligned the 8 best lower chest workouts for your best looking upper body.

1. Chest Dips

For starting position, hold your body above the bar with locked arms, and lean forward.
Overlap your feet and bend your knees at 90 degrees for balance.
Breathe in, and slowly lower yourself by bending arms until you feel a slight stretch in your chest.

2. Seated Machine Flyes

Sit on the dit with feet flat on the ground.
Adjust seat if need, make sure your hands grip at shoulder level.
Keep your elbows slightly bent, and push the handles together, keeping posture upright.
Hold for 1-2 seconds, contracting your pectorals.
Return back slowly to original position.

3. Cable Crossover

Place Pullies high above your head.
Put one step forward and pull your arms together and downward with moving the shoulder position
Slowly let the pulley bring back your arms.

4. Decline Dumbell Press

Pick your weights and place them on your thighs as you sit on the decline bench.
As you lay down on the bench, twist the dumbbells and place with on chest position.
Start pressing the dumbbells in the vertical movement off the ground.

5. Dumbbell Pull-Over

Hold the dumbbell on one side with both hands.
Lay down perpendicular on the bench while keeping feet on the ground.
Slowly take your arms backward over your head with elbows slightly bent.
Stop till your hand go lower than your shoulders
Slowly bring back the dumbbell in the original position.

6. Decline Bench Press

Lock your legs on the decline bench.
Grab the barbell on shoulder width.
Slowly bring the barbell down and press it back up.
Keep the movement vertical off the ground.

7. Seated Chest Press

Get seated on the machine with handles at your mid-chest level.
Press the handles forward. (Downward pushing machine)
Slowly bring back the handles back towards you.

8. Decline Dumbbell Flyes

Pick your weights and place them on your thighs as you sit on the decline bench.
As you lay down on the bench, bring the dumbbells on the chest position with a slight bend on the elbows.
Slowly open your arms till your hands reach the shoulder levels.
Slowly take back the arms to the original position.

Key Takeaways

Building your lower pecs is no walk in the park. It comes with consistency and discipline. But when they are made, they are the steel.

A strong chest does require you do work all three areas of your chest in isolated workouts.

However, focusing on the lower chest will be key to your upper body aesthetics.

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