So, 4 lower chest workout exercises that work. Chances are if you found this article, you are interested in getting your lower chest fit and toned. We all understand the importance of having a well-structured and balanced workout routine. However, there are some body parts and some training days that we love more than others.

What is a chest workout?

Chest workout day is also commonly referred to as chest day. It’s probably easier to notice people in the gym skip their walking, cardio, or leg day but you’ll rarely notice someone skip his chest training. This mainly happens for two reasons.

Firstly, the chest is an important and quite big-sized muscle of the upper body. It’s an area that most people – both men and women – don’t want to neglect since a well-trained big chest serves as evidence of a good physique and upper body shape. Although, it’s also very important to train other muscles that visually support your good looks, such as the shoulders and the trapezius muscles.

Secondly, the exercises that correspond to a chest training day are more spectacular in a sense. It’s cooler for men to do some bench pressing alongside their gym bros than sit on a machine to work their hamstrings. This is not the case for women though, who most of the time do the opposite.

Both of the above factors are important to keep in mind as the mindset has a crucial part to play in the grand scheme of your training progress.

Should you focus on your chest workout?

The chest is an important muscle complex to train but the truth is you don’t have to be obsessed about it. The chest gets to work every time you perform horizontal pushing movements. An example of such a movement would be the pushup.

Before you start throwing rocks at me, let me clarify something. I’m not telling you to stop training the chest. I’m just saying that growing your chest can be easier than you think in comparison to growing other muscles like the biceps or traps.

An all-around well-thought chest routine performed once or twice a week can offer enough stimulus to grow your chest. But this is not the scope of this article and it’s not the reason you’re here.

So let’s get down to the specifics and talk about the lower part of your chest.

In the fitness world, the chest is often approached as a muscle that is comprised of three parts. Fitness gurus all over the web claim they can give you a solution on how to train those different parts of the chest. But are they telling the truth?


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Where is the lower chest?

The chest is a quite big muscle that can be divided into three parts.

  • The upper chest.
  • The middle part of the chest.
  • The lower chest.

In the lower chest area, the side part of the lower region of the chest is included.

Can you really target your lower chest for the workout?

Well, you can but only to a certain degree. When the chest needs to activate to assist the rest of the body, it activates as a whole unit. So, it’s kind of a myth that your chest training can be super specific to a certain part of it.

Don’t be discouraged yet. Despite the above fact, we are going to present you with four superb exercises that will target your whole chest but mostly the lower part of it.

These exercises will be:

  • Dips.
  • Dips hold on the bottom position.
  • Incline diamond pushups.
  • Cable cross-overs – you will need a gym or resistance bands for this.

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Dips are one of Dwayne “The Rock” Johnson’s favorite exercises and there is a good reason for it. Many great coaches like Steven Low and Christopher Sommer claim that dips are an exercise that will make you strong.

It’s a win-win. Lower chest training plus total pushing strength.

You can perform dips on parallel bars, gymnastic rings, and even on a couple of chairs.

How to do the dips?

  • Get on the parallel bars and hop up. Stay in a support position. Your feet are not touching the floor.
  • To keep the right form, push your shoulders down. Keep your shoulders the furthest away from your ears. To execute correctly, lean your body slightly forward to a 45-degree angle.
  • Dip down until your upper arms come parallel to the ground.
  • Return to the starting position to complete one repetition.
  • Perform 4 sets of 8-10 reps.
  • When you get better at this exercise, perform 4-5 sets until you experience temporary failure.

Dips will get your chest pumped up.

Dips static hold at bottom position

When we exercise we stress the muscles by putting them under tension. To gain strength and hypertrophy the stress we apply must be slightly greater than what the muscle can handle.

Active repetitions are one way of placing the muscles under tension. Isometric holds are another way.

An isometric hold performed at a certain position will apply workload on the specific part of the muscles used to support the body. That’s why a dip static hold can prove a great exercise for your lower chest.

How to do the dips static hold at bottom position?

  • Hop on the parallel bars and get to the starting position.
  • Dip down until you reach the ending position.
  • Hold there.
  • Perform 4 sets of maximum hold time.
  • Give it your best and hold tight. When you think you can’t hold it anymore, stay there as much more as you can.

Incline diamond pushups

Pushups are a must for the chest training. This specific variation will target your lower chest and pump you up.

How to do the incline diamond pushups?

  • Get into the pushup position on an inclined surface. It can be a bench or a low bar.
  • Place your arms in a close grip, almost touching each other.
  • Lower down until your chest touches your hands.
  • Push up to return to the starting position and complete one repetition.
  • Perform the exercise for 4 sets of maximum reps until you reach failure.

Cable crossovers

You will need to perform this one at the gym. The advantage of this exercise is that you can adjust the weight. Choose a weight that will be challenging enough for your strength level.

How to do the cable crossovers?

  • Get to the cable standing crossover machine.
  • Adjust the weight and first grab the one handle. Control your body and grab the other handle too.
  • Now take a step forward while still keeping your hands extended at your sides.
  • Keep your feet in a staggered layout. One leg is forward and the other stays back to support your body.
  • Lean your body slightly forward.
  • Now pull the handles down and in front of your body like you want to touch your hands together. They don’t need to touch, just bring them very close to each other.
  • Release very slowly and in a controlled manner. Return to the starting position to complete one repetition.
  • Do 3 sets of 10 reps with a challenging weight.


In this article, we talked about chest training. We clarified some common misconceptions and analyzed why many people love chest day.

For the fitness enthusiast, we spent some time talking about how the chest can be trained as a complete unit as well as how it can be divided into three smaller parts. Finally, we provided four highly specific exercises to give your lower chest a good workout.

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Andi Rafmani CCT
Andi Rafmani is a certified cross-training coach and possesses a Master's Degree in film writing. He combines the two loves of his life into writing articles around fitness topics and building his own training method. In his spare time, he loves watching movies and working out.

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