If you want a full and properly trained chest, it's essential that you pay attention to the lower chest as well as the upper region. The lower chest is one of the harder areas to train because of the lack of variation available and the limited motion ranges. That's why it's so important to incorporate these lower chest exercises into your routine.


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  1. Decline Dumbbell Bench Press
  2. Incline Push-Ups
  3. High to Low Cable Crossovers
  4. Chest Dips
  5. Decline Cable Chest Press

Decline Dumbbell Bench Press

man doing chest press

A great place to start with lower chest exercises is the decline dumbbell bench press. The bench press is one of the most effective ways to train your pectoral muscles in general, but the addition of the decline will really hit your lower chest.

After warming up, take your appropriately sized dumbbells and put a decline onto your weight bench - around 15 degrees below horizontal is usually about right. The lower you go, the more lower chest activation you’ll get. But you must ensure your technique is still correct.

Incline Push-Ups

man doing push ups

Incline push ups are one of the most simple and effective moves because you don't need any equipment, other than a surface to elevate your hands on. Because of the angle at which you're placing your body, you will be pushing downwards as well as outwards, which is what focuses on your lower chest.

To complete your incline push-ups, you need to elevate your hands while your feet stay on the floor. You could use a chair or a weight bench. Once you are safely and securely set up, follow the standard push up motion as you extend your arms and push yourself away from your hands, then come back down again.

High to Low Cable Crossovers

ma doing cable crosses

The cable crossover is a popular lower chest exercise. The addition of cables always adds some variation to your workouts, rather than just dumbbell or barbell exercises, which can often become tiresome and result in a plateau.

The cable crossover requires you to have the cables set higher than your shoulders. Once you’re comfortable, and with one foot forward to keep you firmly in place to isolate your chest, you need to pull the cables forwards and down until your arms cross over. The downward motion is what we are really looking for here.

Chest Dips

ma doing lifts

Chest dips are a more difficult lower chest exercise. You will need to use dip or parallel bars, but rather than hitting the triceps (which is most common in this exercise), you're changing things up.

To target the lower chest, you need to add an angle to your movement. Lean forward as you begin to lower yourself so that when you do push yourself back upwards, you are driving from your chest instead. Balance and stability are key. You will find this easier with practice.

Decline Cable Chest Press

man doing cable chest press

The decline cable chest press is one of the most effective cable exercises you can do for your lower chest.

You need to set the cables high to bring them down as you push. Once you are comfortable and have a firm grip on the equipment, drive your arms straight out, away from your chest. Because of the angle of your stance, you'll still get good muscle activation levels from your lower chest.


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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.