Are you struggling in getting defined the chiseled lower chest and you already did many things to build your lower chest, but it’s not growing? Then you are in a right place, in this, lower chest workout I will show the exact methods and all the guidance on what workouts you should be doing to build your lower chest.
Lower Chest Workout Plan:
1. Decline barbell bench press
2. Decline dumbbell press
3. Decline dumbbell fly
4. Cable crossovers
5. Alternate sideline crossover
6. Lower pulley cable crossover
8. Chest dips
9. Pec-deck fly
And before I get into a lower chest workout plan in detail, you should always remember as I do keep on saying the same thing all over the time workouts will only give a halfway to build the desired body of your dream,
Rest all is your nutrition, so don’t miss out the basic nutrition ideas you should start following right now if you are looking to build muscles.
I have listed out Lower chest workout in different variations,
So without any further ado, let’s get into detail
Lower chest workout plan
1. Decline Barbell Bench Press:
The first exercise which you will be doing to target your lower chest muscle is decline barbell bench press.
Now, I know many people out there is already performing this exercise in their normal routine of chest workouts.
More specifically this decline barbell bench press should be included in your lower chest workout plan and this variation will help you to get more pressure on your lower chest muscle.
To do this:
Just set your bench to decline position and get down there,
Remember weights is not the primary concern but the proper form is utmost important.
So, get your hips closer to the separating section of your bench. Then hold the barbell from the wider side and just lift it up and bring the barbell slowly towards your lower chest position and move it back to up.
While you are bringing the barbell down just go slow and when you moving it up you can go a bit fast.
Perform this declined barbell bench press for 4 sets of 8-12 repetitions.
2. Decline Dumbbell Press:
The second exercise is decline dumbbell press.
Now, many of you might have a question what’s the difference between barbell bench press and dumbbell press?
See, to be very honest both the exercise do have a common goal but they do work in a different manner.
This exercise will probably be going to bring much more pressure and make you feel more pumped on your lower chest muscle.
Decline dumbbell press is very effective in bringing more contraction to your muscle fiber and thus allow your muscle to grow faster.
To do this:
Just get down a decline bench and hold the weights which you feel it’s not easy to lift and nor too heavy for you,
You can go for with moderate weights and by holding the dumbbell closer to the side of your lower chest, just repeat all the same steps that we did in the barbell bench press.
Again, remember while going down bring it slowly and you a bit faster while moving it up.
Perform this decline dumbbell bench press for 4 sets of 8-12 repetitions.
3. Decline Dumbbell Fly:
This exercise is very effective in bringing the lower line or chiseled shaped lower chest.
Most of you might be doing this same exercise with the incline position, but in this, you are going to do in a decline position to hit the lower chest muscle.
To do this:
Get down on a decline bench and hold the dumbbell of normal weights,
Hold the dumbbells straight upward align to a chest and then just separate each dumbbell on your either side
Remember, while bringing it down don’t just fully extend to it too lower but to a normal position.
By extending it fully will not make the exercise more effective and will lower the results.
Perform decline dumbbell fly for 4 sets of 8-15 repetitions.
4. Cable Cross Over:
The first exercise in cable variations is cable crossovers.
Now, I don’t understand why people are skipping this exercise.
If you are doing this exercise then you are already on a right track, but if you don’t know or you just simply ignoring this exercise then you making a big mistake.
Cable crossovers are the best exercise for lower chest and it must be there in your workout plan.
To do this:
Set the cable alignments to the top on each side.
Adjust the weights according to your strength and the just hold the anchors and slightly bend your chest down,
Bring the anchors towards down and try to squeeze your chest as much as possible.
Perform this cable crossovers for 4 sets of 8-12 repetitions.
5. Alternate Sideline Crossover/ Side Cable Fly:
Now, trust me I’m doing this exercise from past 2 months and let me tell you that this one single exercise gives me to pump that you can’t even imagine.
I’m not telling anything which I haven’t tried off.
Each and every exercise which I was shown to you in this lower chest workout plan is totally tried by myself and it really gives results.
Now, this exercise is again the alternate form of the above exercise and this time will bring the cables alignment right next to our chest position (perfectly align to your lower chest muscle).
To do this:
Start with any side, let say you are going with a right side
Now, make sure cable alignment perfectly matches with your lower chest position as I said earlier also,
Now as you do in a pec-deck fly machine, just bring the anchor to the maximum reach upfront of your chest.
Again, remember to squeeze the chest from inside while making it to maximum reach.
Perform this alternate sideline crossover for 4 sets of 15 repetitions.
6. Lower Pulley Cable Crossover:
When you want a perfect chiseled lower chest and defined pecs, then this exercise is the best one to do it.
Lower pully cable crossover tries to contract as much as muscle fiber and brings more pressure on your lower chest side.
So this exercise must be there in your lower chest workout plan.
To do this:
By the name you came to know, this time you will be doing crossovers from the lower angles of the cable.
Just set the cable alignments of both the side to lower levels.
Hold the anchors and raise them up at the same time in front of your chest and hold for a second and at the same time try to squeeze your chest.
Squeezing your chest to the exercise will add on the value.
Perform the lower pulley cable crossovers for 4 sets of 15 repetitions.
Now, all this exercise are the basics one which normally everyone out there might be performing it and I thought let’s just put into lower chest workout plan for you as this exercise are also equally important.
Don’t just think that these exercises are gonna be the basics one why I should be doing this?
No, that’s absolutely wrong mentality and you will be amazed by seeing the mindblowing results of these exercises.
So, without any further ado, let’s dive in
Now, many people just see push-ups as a warm-up exercise
But the reality is that push-ups are not only just meant for warm-up exercise but there are various ways in which you can perform push-ups to hit different parts of your muscle group
Like Chest, Back, Tricep, Bicep, Core
To hit the chest group I would suggest you do a wider grip or simply wider push-ups and go slowly.
If you feel that push-ups are a way to easy for you to perform, then you can add weights on your back to increase the intensity of the push-ups.
8. Chest Dips:
For many people, Dips might be not a basic one,
But Ahh! I would like to include this one in basics ones.
Your main goal should be on the exercise, not the category.
To do this:
So, to do dips just get to the parallel bars and hold them tightly and slightly bend yourself and then go down slowly as you do normally and come back to the original position.
One bonus tip for this,
While doing this exercise make sure you go slow as much as possible and try to squeeze your chest all the time during this exercise.
That’s my formula in doing this exercise.
9. Pec-Deck Fly:
Why Peck-deck in lower chest workout plan?
This might be one of the questions that is popping in your mind?
If you think that pec-deck fly is only going to help you to build defined pecs and inner chest,
Then, probably you are right.
But there’s always a way to get there.
To do this:
Just get down on a pec-deck machine.
The only way to hit the lower chest muscle with a pec-deck machine is to lift the sit to the top.
Yes, that’s right!
I know this does not sound interesting but you can actually train the lower chest muscle.
Just make sure that the sit is at the top level and you can actually feel your lower chest getting activated by doing this.
This bonus exercise is not included in the basics one and I specially separated it into a Bonus Exercise.
This Bonus exercise is “Dumbbell Pullovers”
To do this:
Just get down the bench and as you can it in a picture, half of your back must be placed on to the bench and the rest part should be in the air.
Hold the dumbbell with your both the hands and move the dumbbell to the back and lift your chest up slightly
And then while holding the dumbbell for a second towards backside bring it up slowly.
Perform dumbbell pullovers for 4 sets of 15 repetitions.
Super Set Workouts
Now, here’s the deal this superset workout is my favorite and I’m gonna show you my exact supersets workouts for the lower chest muscle group.
These superset workouts are a way to good to bring much more pressure and increase your strength and burn more calories.
Workout For Week 1:
- Decline Barbell press 4 sets x 12 reps
- Dumbbell press ( Decline) 4 sets x 12 reps
- Lower pulley crossovers 3 sets x 15 reps
- Dumbbell pullovers 3 sets x 15 reps
Workout For Week 2:
- High seat pec-deck fly 4 sets x 12 reps
- Dumbbell cross over 4 sets x 12 reps
- Cable crossover 4 sets x 15 reps
- Weighted dips 3 sets x 12 rep
Workout For Week 3:
- Decline push-ups 4 sets x 12 reps
- Dumbbell press (Decline) 4 sets x 12 reps
- Decline Dumbbell fly 4 sets x 12 reps
- Lower pulley crossovers 4 sets x 12 reps
Workout For Week 4:
- Decline Barbell press 4 sets x 20 reps
- Dumbbell press (Decline) 4 sets x 20 reps
- Decline Dumbbell fly 4 sets x 20 reps
- Dumbbell Pullovers 4 sets x 20 reps
Remember this workout plan is for week wise and you can obviously do it in my way.
I have not included more than 4 exercises in each workout plan because this exercise is more than enough to train your lower chest.
This lower chest workout plan is my personal chest workout routines, which I normally do and trust me by doing you are going to see some amazing results.
You can make changes to the number of sets and repetitions which I have listed down, that’s totally fine and it must be adjusted according to your fitness level.
In the last week of my lower chest superset workout plan, I tried to increase the repetitions because my idea is to go heavy in the last week and do as many reps as you can.
As I had said earlier in this article also, that workouts are just a half-way and everything depends on your nutrition.
As far as you are committed to your diet and workouts, there’s no way that you can’t build muscle or you can’t grow.
But the main problem is within your diet.
Here are some my nutrition tips that you can follow if you want to build muscle:
1. Take 2 grams of Protein per body weight (kgs) in a day.
2. Limits the fat intake to not more than 70 grams per day, this number might change for individual and depending on your goals.
3. Try some natural weight loss drinks that might help you to lose a bit of extra weight
4. Carbs should be double than your protein intake.
5. Go for foods for taking your protein ratios rather than taking it from supplements.
That’s it from the lower chest workout plan and let me know which exercise you like the most and let me know about a superset workout plan in a comment section below.