Do you have a sagging chest or want to make your pecs more defined? You can have a lower chest workout at home to target those areas. There’s no need to go to the gym since you can do some excellent chest exercises at home.
What Will You Learn?
After getting through this post, you’ll know how to create your workout routine and understand how to focus on the lower pectoralis.
- 1 What Exercises Work the Lower Chest? 🤔
- 2 Lower Chest Exercises at Home 😮
- 3 Home Workouts for Lower Chest 🏋️♀️
- 4 Final Thoughts 🤗
What Exercises Work the Lower Chest? 🤔
The chest includes two muscles, the pectoralis major and minor. The entire chest is engaged when you do standard push-ups or presses.
However, we can put more load on the lower areas with the right angle to get better results.
You need to do incline chest exercises. When you press, the arms close a smaller angle with the torso.
Therefore, the load is concentrated on the lower pecs.
If you do a dumbbell or barbell bench press, you need to lie on a decline bench, so your feet are higher.
Now let’s see some moves.
Lower Chest Exercises at Home 😮
What type of push-ups builds the lower chest?
How to train with simple chest exercise equipment? How to do dips for the lower chest? Learn below.
1. Incline Push-Ups + Variations
The difficulty of the incline push-ups depends on how high we place our hands.
Beginners can use a table. Advanced athletes can use a lower object, for example, stairs and a weighted vest for additional resistance.
Tip: To make the push-ups more challenging, you can modify them in various ways.
2. Pseudo Planche Push-up
Here’s how to do the Pseudo Planche Push-up:
3. Hindu Push-up
Here’s how to do the Hindu Push-up:
4. Chest Dips
Here’s how to do the Chest Dips:
Tip: You can use two stable chairs for dips. But be careful.
5. Single Bar Dip
If you have a dip or pull-up bar, you can do this advanced dip variation to target the lower chest.
Before you continue, look at our top three arm and chest training equipment to help you work various muscles to build a bigger chest.
6. Decline Dumbbell Chest Press and Flyes
Aside from the bodyweight exercises, you can have a lower chest workout at home with dumbbells and an adjustable bench.
Here are our top recommended benches to get better results with the exercises here if you don’t have one already.
But what if you don’t have an adjustable bench?
To perform decline presses, you need to lift your lower body. You can get into the half-bridge on the floor.
You can place something elevated under your toes to get a higher degree. This way, you can also strengthen your glutes, hams, and back.
Incline floor press
Incline floor flyes
Home Workouts for Lower Chest 🏋️♀️
Now, you have learned some exercises for lower chest training at home. Here are a few examples of chest workouts.
5-Minute Training With Push-Ups (Beginner-Intermediate)
This routine includes only push-ups, perfect for someone with no exercise equipment at home. The only thing you need is a stable table.
Calisthenics Workout for Lower Pecs (Advanced)
This tough bodyweight chest workout is for you if you are a pro and have a pull-up bar at home. It includes advanced calisthenics moves.
Dumbbell Lower Chest Workout for Home
If you prefer lifting dumbbells, this routine is the right choice. The video perfectly shows how to have a decline dumbbell press at home without a weight bench.
Check out our top recommended adjustable dumbells to help you do your workout if you don’t have one already.
Final Thoughts 🤗
As you see, it’s possible to build your lower chest at home even without using weights.
But, still, it’s better to have a complete home chest workout that targets each part, so I only have one lower chest exercise in my routine.
Unless you want to focus on the shape, I recommend doing the same full strength training.
If you find this guide useful, you may be interested in our upper chest workout at home guide.
Last update on 2022-10-13 / Affiliate links / Images from Amazon Product Advertising API