Praveen Singh
by on November 26, 2021

Whether you are a fitness freak or not, we all agree that good shape helps us look and feel better and age in a graceful manner. But often, while working out for the upper body, we tend to neglect one of the essential parts of our physique, which is our lower chest. Whether you are working out at a gym or doing it at your home, an adjustable bench press is one of the most important equipment you must have to get a fit and active upper body.

But while doing exercise for the upper body, you must not forget your lower chest. Here in this article, we will be talking about the five best exercises that target the muscles of your entire chest area, and doing it regularly at home will give you astonishing results.

Equipment That You Need At Home

Some of the vital equipment that you must need are as follows.

Dumbbells: Dumbbells are necessary for a home workout regime. It targets multiple muscle groups. You can get dumbbells for home online at the best price.

Adjustable Bench Press: It is another important piece of equipment for upper body and back exercises that you should have in your home.

Kettlebell Dumbbells: It activates the posterior chain of muscles and provides a better cardio workout due to the extra movement associated with it.

Some Brilliant Workout Styles For Lower Chest

1. Dumbbell Decline Fly

A very effective exercise for the lower chest! It targets the lower chest muscle if done safely and in proper form.

It is a chest fly variation that stresses primary muscle groups like pectoral muscle and secondary muscle groups like lower pectoralis muscle.


  • Hold two dumbbells on each hand
  • Lie back on the decline bench while bringing the dumbbells on the head level
  • Extend arms sideways (the starting position)
  • Lift the dumbbells in a semi-circular motion and bring them together while working the chest muscles while keeping the arms bent.
  • Bring the dumbbells to their original starting position.
  • Repetition: 2 sets with 10-12 repetition

    2. Dumbbell Bench Press

    Dumbbell bench press is another effective exercise for the lower chest and upper chest. It targets the primary pectoral muscles, triceps and deltoid as secondary muscles.


  • Raise the dumbbells to your shoulders, as you sit on the edge of the bench. Your palms should face up!
  • Go slow with one lift at a time.
  • Keep one foot at the bench bar and the other foot should be resting on the bench
  • Make sure to keep both feet on the ground while placing the dumbbells at chest level, slightly outside the body. It's the starting point of the workout.
  • Elevate the dumbbells to your chest, maintaining your elbows at a 45-degree angle
  • Back to the starting position by lowering the dumbbell.
  • Repetition: 3 sets with repetition

    3. Chest Dip

    This particular exercise targets the triceps, secondarily lower pecs and deltoid


  • Grip the dip bars while squeezing the shoulder together. Keep the palms facing down.
  • Lower the body by flexing the elbow at 90 degrees with the torso
  • Lift the body to the starting position by keeping the torso straight
  • Repetition: 2/3 sets with 8-12 repetition

    4. Dumbbell Decline Bench Press

    It put maximum pressure on the pectoral major and keeps the anterior deltoid active.


  • Sit on the foot bar of a bench, as opposed to dumbbell bench presses. Lift your dumbbell high, till your shoulders. Lift the equipment one at a time. Keep one foot on the bench and other bent under the bench bar. Lower down your upper body while bending on the bench bar.
  • Drive the dumbbells or kettlebell dumbbells up over your chest while maintaining a 45-degree angle at the elbows.
  • Lower it till you reach the starting position
  • Repetition: 3 sets with 10-15 repetition

    5. Dumbbell Pullover

    It primarily targets the serrated anterior muscles and secondarily targets the lats and triceps.


  • Lie flat on an adjustable bench press
  • Hold a dumbbell with both hands just over the chest with slightly bending the elbow
  • Lower the hand behind the head slowly by forming an arc
  • Reach until it levels with your head
  • Bring it back to the start position
  • Repetition: 2 sets with 10-12 repetition

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