Stay Fit – 4 Lower Chest Exercises To Do At Home

If you want to develop your chest muscles, you can opt for an array of exercises to strengthen your chest muscles, also known as the pectoral muscles. These muscles are referred to as “pecs” by some people, and these basically define the chest’s appearance and shape.

Here, we will discuss 4 lower chest exercises to do at home.

Yes, you do not need to have a trainer with you to do these simple exercises!

Remember, if your lower chest is poorly worked upon, it will not reflect the shape and aesthetics that you desire. Lower chest exercises are almost essential when you target a full-body workout to stay fit and “in-shape.”

To counter your sagging chest problem and to make your pecs well-defined, try these 4 lower chest workouts from the comforts of your home:

Table of Contents

1. Incline push up

A multifunctional exercise, push-ups, are brilliant when it comes to working out your full upper body and the back.

When you do a push-up in an inclined position, it will target your lower chest. It is a push-up with your hands kept on a higher surface.

This exercise is great for beginners. You would need a flat workout bench (or any bench), a jump box or a step platform.

Choose the elevated surface and begin keeping your hands about shoulder-width apart.
To get into a high plank, step back one leg at a time. Find stability hereby activating the back of the legs and engaging the core to protect the lower back.
Keep your neck straight by bringing your gaze forward slightly. The entire body will be in a single straight line.
Now begin bending the arms, squeeze your elbows a little towards the body and lower your body until you’re slightly above the bench. Keep the core and legs engaged.
Now, straighten your arms to come back to the high plank position.
Aim for at least 3 sets of 10 incline push ups.

2. Decline dumbbell press

This exercise targets the lower pecks and can be done in two ways:

With a bench:

Adjust the bench in a position that it is slightly declined
Position the dumbbells in each hand with your back resting on the bench and hold the dumbbells at shoulder level.
Extend the elbows to push the dumbbells up.
Allow them to fall back down to shoulder level before pushing them back up again

Without a bench:

Lie on your back with your feet flat on the floor. Position a dumbbell in each hand next to your shoulders, with your elbows on the floor.
Straighten your back and push up, causing the dumbbells to move toward the ceiling.
Return to the starting position after a brief pause at the top.

Target to complete 3 sets of 12 reps each.

3. Chest dips

You could invest in a dip station to perform this exercise effectively and add a piece of equipment to your home gym list simultaneously.

However, if you do not wish to invest, do it without a dip station:

If your kitchen has a V-shaped corner, you could perform this exercise! Hoist yourself up and down with one hand on each side of the counter and your knees bent.
You could also use two stable and sturdy chairs kept parallelly to do dips. The higher the chairs are, the better and easier it would be to perform this exercise. By spacing the seats further apart, you may use a wide grip and flare your elbows out to the sides while leaning your torso forward.

Rep as many times as you can; however, you must not engage in overworking your muscles.

4. Decline dumbbell fly

As you sit on a decline bench, take your weights and place them on your thighs. Then, as you lie down on the bench, bring the dumbbells to your chest and bend your elbows slightly. Next, gradually open your arms until your hands are at shoulder level. Return the arms to their previous position slowly.

You can aim to do 2 or 3 sets of 8-12 reps each.