How to Have Lower Chest Workout at Home – Exercise Guide & Routines

Last Updated on the June 29, 2020

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 there some excellent exercises you can do 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.

What exercises work the lower chest?

The chest includes two muscles the pectoralis major and minor. Hence, there is no such muscle that lower chest, so when you do standard push-ups or presses the entire chest is engaged. However, with the right angle, we can put more load on the lower areas.

How?

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 push-ups, you can get that angle by placing your palms on something elevated, so your feet are below your upper body. If you do 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 build lower chest? How to train with simple chest exercise equipment? How to do dips for 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.

  • Place your hands on the elevated object with shoulder-width apart. Stand with feet close to each other.
  • Align your body so that your head, back, and legs are inline. So, you get into a plank pose.
  • Bend your elbows and decrease your upper body towards the elevated thing. The edge of the thing slightly touches your lower chest. If not, tweak the distance between your toes and the object.
  • Press yourself back to the start.
  • Do the required reps.

Tip: To make the push-ups more challenging, you can modify it in various ways.

  • Plyometric (explosive): Press yourself back to the start with a power boost, so your hands move away from the elevated object a few inches.
  • Torso rotation. When you go down, twist your body to the side. This way, on the opposite side, there is more load on the chest.
  • With one arm: Advanced push-up variation for the strong ones.

2. Pseudo Planche Push-up

  • Get into a plank with slightly wider than shoulder-width, but your hands are at your stomach and your palms facing to the sides or backward if you can.
  • Keep feet close together, your legs, back, and legs straight.
  • Bend your arms, and drop your chest till it slightly touches the floor.
  • Press yourself back to the start.
  • Repeat.

3. Hindu push up

  • A bit wider than shoulder-width, get into the plank position.
  • Get into a downward-facing dog pose by pressing yourself up and raising your hips.
  • From that point, start moving forward as if you need to slip under a bar. So, your first get into a standard push-up position, but then you drop your back and press your upper body up.
  • Get back to the dog pose.
  • Repeat.

4. Chest dips

Dips with vertical position strengthen the triceps, but by leaning forward, we can put more load on the chest muscles, particularly on the lower part of it. Learn more about the chest dips.

  • Grab the bars and push yourself up.
  • Lean forward as far as you feel comfortable with. There is no need to lean forward too much as it will put more load on the shoulders and inner chest.
  • Lower yourself, at least your elbows are parallel to ground. More muscular guys can go deeper.
  • Press yourself back to the starting position.

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 as well to target the lower chest.

  • Grab the bar with shoulder-width apart and press yourself up.
  • Lean forward and bend your legs so that you’ll have a better position for pressing.
  • Drop yourself towards the bar. Try to go deep.
  • Press yourself back to the starting position.
  • Repeat.

6. Decline dumbbell chest press and flyes

Besides, the bodyweight exercises, you can have a lower chest workout at home with dumbbells. 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. To get a higher degree, you can place something elevated under your toes. This way, you can also strengthen your glutes, hams, and back.

Incline floor press

dumbbell Incline floor press

  • Lie on the floor with dumbbells in your hands, bend your knees with feet hip wide.
  • Push your hips up so your thighs and torso in line.
  • Your elbows are face outwards, and your forearms are right-angled to the ground.
  • Press the dumbbells ups slightly moving them towards each other.
  • Slowly lower the weights back without touching the ground.

Incline floor flyes

  • The starting position is the same, so get into a half-bridge.
  • With bent elbows slowly bring the weight upwards. Imagine as if you were hugging a big tree trunk.
  • At the top, stop for a moment and squeeze your chest.
  • Slowly with the same bent arms, lower the dumbbells back to the starting position without touching the floor.
  • Repeat.

Home workouts for lower chest

Now, you have learned some exercises for lower chest training at home. Here a few examples of chest workouts.

5-Minute Training With Push-ups (beginner-intermediate)

This routine includes only push-ups, so perfect for someone having no exercise equipment at home. The only thing you need is a stable table.


Calisthenics workout for lower pecs (advanced)

If you are a pro and have a pull-up bar at home, this tough bodyweight chest workout is for you. It includes advanced calisthenics moves.


Dumbbell Lower Chest Workout for Home

If you prefer lifting dumbbells, then this routine is the right choice for you. The video perfectly shows how to have decline dumbbell press at home without a weight bench.


To conclude

As you see, it’s possible to build your lower chest at home even without weight. 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 really want to focus on the shape, I recommend you do the same full strength training.

If you find this guide useful, you may be interested in our upper chest workout at home guide as well.

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James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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