A Powerful Lower Chest
Exercise for a Big Chest

One of the biggest areas of concern is shaping the chest for that ripped and toned look in the upper body. This can be best achieved by engaging the lower chest with the right exercise.

Right about now, you may be wondering exactly how to build up your lower chest with the right chest exercise in just a few weeks.

The secret is this:  it is important to use a chest exercise that targets both the outer and inner lower chest muscles. This will help to shape the edge of the lower pecs that are located near the nipple.

In many cases, using a variation of a regular chest exercise with a decline will help to workout your lower chest even more effectively. If you want to get quick results in toning your lower pecs, then start out on the decline with any of the exercises listed above.

Many men are looking to bulk up their lower chest so that there is a clear separation between the abs and the chest.

The best choices in an effective lower chest exercise are:

Dumbbell Bench Press: 

Great for lower chest exercise to use to target the lower pecs. Adjust your bench to a decline position, and hold dumbbells in both of your hands directly at chest level.

You can choose to exercise both arms at once or alternate arms so that you can better focus on your form. Press the dumbbells directly up to the ceiling, focusing on contracting your chest in the motion.

When you do a decline dumbbell press, it is a powerful lower chest exercise that will help you to feel the burn in your lower pec muscles. It is recommended to perform 1 to 2 sets of the exercise at a very heavy weight at 10 repetitions, resting in between the sets for 3 minutes.

The key to seeing results from this lower chest exercise is to use a slow and controlled motion. It is important to pause at the beginning of the movement and also pause at the extension of the motion. If you are swinging your dumbbells back and forth, then you are using momentum, and you are not targeting your lower chest the way that you should.

Chest Dip: 

Chest dips are one of the best exercises to use to tone your lower chest. If you want to build muscle mass very quickly, then add chest dips to your workout routine. As you lean forward in a chest dip on parallel bars, it hits your lower inner pec perfectly.

Since you will be using your body weight as resistance, you can perform 2 to 3 sets at 10 to 12 repetitions. If you are able to do more, perform this exercise until your pec muscles are fatigued. If you need an added challenge, you can also wear a weight belt in the exercise to increase your resistance and results.

Dumbbell Fly: 

Dumbbell flies are a lower chest exercise that can be performed at a decline for increased results. Start out the dumbbell fly by holding dumbbells in both hands directly above your chest on a bench set at a decline. With the dumbbells in the air directly over your chest, slowly widen your arms out to the sides in a 90° angle. Hold this position for several seconds, and return to starting position.

Complete this exercise in 1 to 2 sets at a heavy weight for 10 to 12 repetitions. Remember to rest for 2 to 3 minutes between each set. This exercise will effectively target the mid and outer parts of the lower pectoral muscles.

Other Chest Exercises include: Barbell Bench Press and Cable Crossover

After performing your upper body workout, make sure to rest for minimum of 48 hours between your next chest exercise routine. This would give your muscles the opportunity to rest and repair so that you can bounce back quickly to see even greater results in increased muscle tone and muscle mass in your chest.

Using any of the above choices in a lower chest exercise will help you to get the dense lower pecs for the masculine upper body you have been looking for.

Return to Pec Exercises

Return from Lower Chest Exercise to Health and Fitness

SBI! Quick Tour