Are you looking for the ultimate lower chest workout to build a strong chest? Well, here is a list of exercises that are imperative for sculpting your pectoral muscles for a spectacular body.


They are an effective lower chest exercise. In order to perform them, place both your hands on the ground a bit wider than your shoulder-width. Keep your body straight and extend both legs behind you. Support your weight on your toes and hands. Lower your body to the ground, without bending your spine. While doing so, bend your arms a little before pushing yourself back up into the initial position. You can make the exercise even more challenging by performing them slowly or by wearing a weighted vest. Aim for 20 in the beginning and then gradually increase the number to 50 and so on. Performing this early morning will fetch you best results.

Decline Bench Press:

Adjust a bench in a way that your head is lower than your butt. Hold your weight at your arm’s length and place your hands over your chest. Bend your elbows a little and lower the weights to your lower chest. While doing so, your arms should be perpendicular to the ground. Push the weights back up to your arm’s length and repeat the exercise. Since you are supporting heavy weights on your chest, for safety you must always perform it with a training partner. Aim for 20 in the beginning and increase the number gradually.

Parallel Bar Dips:

This is also an extremely effective lower chest exercise. To perform it, place both your hands on the bar in such a way that they face inward. Cross your feet and support the weight on your arms. Bend both your legs behind you. Lean forward and bend both the arms. Lower your upper body and keep your upper arms parallel to the ground. Push yourself back to the initial position and repeat the exercise as many times as you can over two sets.

High To Low Cable Cross-Over:

This exercise will completely isolate the lower chest. Perform it on a cable cross-over machine. Set the cables according to your height and stand between the pulleys. Hold the handle with each hand. Begin with your hands levels, and pull your arms inwards and then downwards in order to make both your hands meet in front of your butt. Hold for 3 seconds before returning to the initial position. Repeat this exercise 20 times over two sets.

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