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Lower Chest Exercises
Would you like to specifically train and define your lower chest muscles? Within our repertoire of exercises, you will discover a variety of workouts to effectively strengthen your lower chest. From decline bench presses to forearm planks, we offer a wide range of exercises to stimulate and shape your lower chest muscles.
Lower Chest Exercises
Are you considering sculpting and defining your lower chest muscles? Within this comprehensive overview, you'll find a wide array of effective exercises to specifically strengthen your lower chest. Whether it's negative bench presses, cable crossovers, or push-ups, you'll discover exercises to suit every preference. Let's work towards an impressive lower chest!
Negative bench press on the multi press
Among the exercises for the lower chest is the negative press on the Multipress. To strengthen your lower chest muscle, you move to the Multipress. Fortunately, this machine is available in most gyms. The execution is similar to the negative pressing with a barbell or dumbbells. With the Multipress, you have the advantage of securing the weight at the end of the movement. This makes negative pressing on the Multipress a popular exercise for the lower chest, even for non-professionals.
Depending on the grip position - narrow or wide - you stress your triceps more or less. Those training on the Multipress for the first time should learn to release and lock the barbell.
Negative flyes with dumbbells
Negative dumbbell flyes are a fitness exercise to strengthen the lower chest. By focusing on the negative execution, you primarily stimulate the lower muscle fibers of your major chest muscle. Body position and execution pose no major challenges for athletes, so anyone can perform negative dumbbell flyes. However, you are likely to rarely see this exercise in the gym. Firstly, not every gym has a decline bench, which is essential for this exercise. Secondly, it is not always easy for solo trainers to get the dumbbells into the starting position.
With the right equipment and a training partner, you can incorporate negative dumbbell flyes into your training plan to diversify the training of the lower chest muscle.
Cable fly from top to bottom
In this variation of cable flys, you focus on a movement from top to bottom to primarily train the lower fibers of the chest muscles. The front shoulder and the front serratus muscle play a supporting role. The cable fly from top to bottom is more geared towards advanced gym-goers who can combine optimal balance with correct execution. Since a cable tower or cable machine is present in every gym, standing cable flys are almost always possible.
Chest press for the lower chest
The chest press is one of the most common machines in the gym. Beginners, advanced, and professional athletes all use the chest press. This fitness machine allows for the training of various muscles. In addition to the upper chest muscles and triceps, you can also focus on the lower part of the chest muscles. With the flat chest press or a slightly downward variant, you train the chest with a focus on the lower fibers. Since there is a chest press in every gym, athletes can easily try out this exercise and bring variety to their training routine.
Negative bench press with dumbbells
Negative pressing with dumbbells is done on an incline bench. However, you use two dumbbells instead of a barbell. This exercise targets the lower muscle fibers of the major chest muscle. The advantage is that you are more flexible in the movement. On the other hand, you need to find balance to lift and lower the dumbbells properly.
Negative barbell bench press
Negative pressing with the barbell is an excellent fitness exercise to strengthen your lower chest muscle. In addition to the lower fibers of the major chest muscle (pectoralis major), your triceps (triceps brachii) and the front part of the deltoid muscle (deltoid pars clavicularis) support you in the execution.
This fitness exercise is suitable for all athletes who have access to a decline bench. While the negative position stresses the entire chest muscle, it particularly targets the lower fibers. In the exercise with the barbell, a training partner is helpful who can assist in lifting and handing over the barbell if necessary.