Lower Chest Muscle Building Exercises


Weight training exercises for the lower chest muscles help to improve the overall appearance of the upper torso. How often to train the lower chest each week depends on the overall fitness goals of the individual. For the lower chest muscles to really stand out, it is important to maintain a healthy diet. Performing a regular abdominal workout will also help the lower chest muscles to be more visible.

Decline Barbell Bench Press

  • Decline barbell bench presses are an exercise that many bodybuilders use to develop the lower chest. Before you attempt the exercise, make sure you put on a weight belt for back support. It is also a good idea to have a spotter standing by, in case you are unable to finish the last repetition you attempt. To start the exercise, lie down on the decline bench and put your feet under the leg pads for stability. Make sure the barbell is centered on the rack, then place your hands on the bar slightly wider than shoulder width. Lift the bar off of the rack and slowly lower it down to your chest. Try not to bounce the weight off of your chest during the movement. Press the bar back up to complete the repetition.

Decline Dumbbell Fly

  • The decline dumbbell fly can help you increase the size of the outer chest muscles. You may want to use a pair of fingerless gloves to help you grip the dumbbells during the exercise. If you do not have a spotter, hold a dumbbell in each hand, then sit on the edge of the decline bench. Rest the dumbbells on your thighs with your thumbs facing up and slide your feet under the leg pads. Lie back on the bench and bring the dumbbells up to the sides of your chest, with your thumbnails facing you. Press the dumbbells up to start the exercise, then slowly lower them out to the side. Keep your elbows slightly bent as you lower the dumbbells. To finish the repetition, lift your arms back up until the dumbbells are nearly touching.

Dumbbell Pullover

  • You only need a single dumbbell to perform dumbbell pullovers. The exercise can be difficult at first, so make sure you use a light dumbbell until you are able to perform the lift correctly. Choose a dumbbell to use, then lie down on a flat bench. Your head should be near the end of the bench or slightly over the edge. Hold the dumbbell with both hands and press it up toward the ceiling. To start the exercise, slowly lower the dumbbell behind your head as far as you can stretch. Raise your arms back up to the starting position to finish the repetition.

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