Blog Fitness Workouts Chest Workouts Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs

Lower Pecs 101: A Complete Guide On How To Workout Lower Pecs

Are you competing in a bodybuilding contest or just simply desire to get a body like Arnold Schwarzenegger? Whatever the case, having a well-defined chest maintains balance and keeps you fit. Besides looking good, building chest muscles helps boost metabolism and prevents diabetes (1). So the next time you pick those dumbbells, know you are only a few steps away from a smart physique. After learning about the perks of having a strong chest, some people might wonder how to work out their lower pecs. Fortunately, you have landed at the right place. This article enlists the best workout for lower pecs at home to help you get smart and strong without paying hefty gym charges.


How To Workout Lower Pecs At Home?

You don’t need to join a gym to build a great chest. Bodyweight exercises at home beget the same benefits. By substituting weights with bottles and cans, your body exerts the same intensity as gym workouts.

Before working out, it is important to understand your body’s anatomy to help you focus on the right muscle groups. 

Chest comprises pectoral muscles or pecs, formed by two muscle groups:

  • Pectoralis Major
  • Pectoralis Minor

These are responsible for flexing arms, rotating the chest, and helping you lift things.

Pectoralis Major makes up most of the lower chest area. Targeting this muscle group helps improve the overall appearance of the chest or gives that big sturdy look. However, many people exercise focusing on the entire chest area, often neglecting the lower chest muscles.

By doing variations in your workouts and changing the position of your arms, you can put pressure on your lower pecs and engage them in the process.

The good news is that you can build those appealing lower pecs by using a flat surface, a chair, and a table in no time. Here are some top exercises for lower pecs without weights or gym equipment at home.

Read More: How To Workout Shoulders: A Beginner’s Guide

how to workout lower pecs

Incline Push-Ups

Incline push-ups are one of the most effective and easy methods of exercising your lower chest muscles if you have just started.

According to research, incline push-ups reduce the angle between your upper arms and torso. Hence, exerting more pressure on your lower chest (2).

See also
Full Chest Stretch Checklist: 3 Reasons, 7 Benefits, 11 Exercises

They mimic the decline bench press and produce the same results. The steeper the incline, the less you need to exert body weight.

To perform incline push-ups:

  1. Find a table, a chair, or any elevated surface, such as a bench. Incline your body by 90 degrees and place your hands on the surface shoulder-width apart. Ensure your feet are placed together.
  2. Lower your chest down to the surface and inhale during the process. 
  3. Keep lowering yourself until your elbows are bent at 90 degrees and form a straight line. Engage your core and tighten your body.
  4. Pull your body back up in the same motion you lowered to form a straight line.
  5. Repeat the exercise for about 10 reps.

how to workout lower pecs

Pseudo Push-Up

Next is the pseudo push-up, which engages your lower chest, arms, and shoulders. For that, you need a flat surface.

  1. Lie flat with your legs and feet extended and your hands near your waist. Keep your elbows pressed to your ribs.
  2. Propel your body upward to form a straight line with your hands placed close to your waist and your fingers facing outwards. 
  3. Slowly lower your body to the ground and inhale during the process. Your elbows must form a straight line. Eventually, you will feel the weight distributed to your shoulders and arms.
  4. Propel your body upward to form a straight line and repeat the exercise 8 reps.


Dips are a challenging and engaging workout for stimulating chest muscles.

  1. Find a chair or bench and sit near it, gripping the corners with hands and elbows vertical and extending about 90 degrees, fingers facing forward.
  2. Inhale and slowly lower your body while extending your feet forward, feeling pressure on your arms and shoulders, keeping your core and body tight.
  3. Exhale and raise your body upward, returning to the starting position, with hands always gripping the chair and arms locked out.
  4. Repeat the exercise for about 7 reps, optionally slightly bending knees to reduce the load on the upper body.

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how to workout lower pecs

How To Workout Lower Pecs With Dumbbells?

Dumbbells are a great tool for working out your chest muscles. With a few variations, they engage every muscle group in your chest. 

See also
Resistance Band Chest Workout For A Muscular And Bigger Chest

When using dumbbells, consider the Rep Range. If you opt for higher reps, it helps to shed chest fat, initiate muscle hypertrophy, and build muscles. And if you opt for lower reps, you will be gaining strength (3).

Are you willing to learn how to work out your lower pecs with dumbbells? Practice the following lower pecs dumbbell workout to get great results within days.

Decline Dumbbell Press

Follow these steps when practicing the decline dumbbell press:

  1. Grab a dumbbell and set it at a 45-degree angle
  2. Lie on decline press and secure feet for stability
  3. Hold a dumbbell in each hand and place them by the thighs
  4. Hold dumbbells at the side of your chest with elbows forming a straight line
  5. Inhale and raise dumbbells upward to form a straight line, with arms extended vertically and dumbbells elongated near each other
  6. Exhale and lower your dumbbells down by the side of your chest
  7. Repeat for about 12 reps

Standard Chest Press

If you are just starting out, you can do the standard chest press. It is one of the most effective yet easy chest workouts for lower pecs. This is also considered an excellent routine for women to give their breasts a perkier look (4).

  1. Lie on a bench press with feet secured firmly
  2. Hold dumbbells in each hand near the chest
  3. Inhale and slowly raise dumbbells upward until arms are fully extended and dumbbells are elongated in the air near each other
  4. Exhale and lower dumbbells back slowly to starting position
  5. Repeat for about 12 reps

Incline Chest Fly

The next exercise mimics the incline chest press.

  1. Raise chest press and lie on it with feet secured firmly in the holder
  2. Hold a dumbbell in each hand near the chest with palms facing each other
  3. Raise dumbbells to form an arc when brought near each other
  4. Keep arms flexible and do not lock elbows
  5. Bring dumbbells down with arms forming a wide arc flexibly
  6. Repeat the exercise for about 10 reps

Read More: What Are The Benefits Of A 5-Day Workout Split For Women?

See also
Chest Superset Workout That Will Pump Up Your Pecs

how to workout lower pecs

How To Workout Inner And Lower Pecs?

You may have spent hours at the gym doing push-ups and presses repeatedly, yet you don’t seem to get that well-defined look most bodybuilders have. The reason is that the chest comprises many muscles that require specific exercises and variations to target.

It would help if you incorporated workouts targeting all major chest muscles to achieve the desired outcomes.

There are certain things you must consider when working out your inner pecs.

  • Grip Positioning: Maintaining a certain grip position can significantly impact which muscles you are training. If you keep your arms wider than your shoulders, you will train the overall chest muscles. If you maintain a close grip, you will primarily exercise the inner pecs.
  • Barbell vs. Dumbbell: Both barbells and dumbbells are essential to building the chest. Dumbbells allow more flexibility and transfer weight to other muscles, whereas a barbell exerts more weight and load on your chest. Barbells are generally a better option to target the inner pecs.

Following are some of the most beneficial exercises for building your inner pecs.

Close Grip Push-Up

Push-ups are the most beneficial starting point of any chest workout (5).

  1. Lie on a flat surface and assume a push-up position
  2. Bring hands together only 2 inches apart
  3. Inhale and lower body using hands, keeping core engaged and body in a straight line
  4. Exhale and raise your body back to the push-up position, feeling pressure on your chest and triceps
  5. Repeat the exercise for about 12 reps

how to workout lower pecs

Close Grip Bench Press

Maintaining a narrow grip exerts great pressure on your inner chest. 

  1. Lie flat on the bench press and hold a barbell with your hands
  2. Hold a barbell with a close grip, hands placed close together
  3. Hold the barbell above the head with palms facing upward, and arms extended
  4. Inhale and lower the barbell until it reaches just above the chest
  5. Exhale and return to starting position
  6. Repeat the exercise for about 10 reps

Cable Fly

If you are tired of the same old presses and lifts, try cable fly to focus on your inner muscles. A cable fly constantly engages your muscles and keeps them engaged during the workout.

  1. Stand at the center of the cable fly machine and hold each cable end with your hands, ensuring that your hands are placed lower than shoulder width.
  2. Step forward so that your arms and shoulders are pulled back.
  3. Inhale and start pulling the cables together, focusing on squeezing your chest muscles.
  4. Pause for a moment when your hands are brought close together.
  5. Exhale and slowly return your arms and hands to the starting position.
  6. Repeat the exercise for about 8 reps.
See also
Pushups For Lower Chest You Can Easily Do At Home

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What Workout Works On Lower Pecs?

Lower pecs are the most underrated muscle groups, but training them is essential to building a good physique. People searching for how to work out lower pecs must start with the following exercises.

Cable Crossover

The Cable Crossover exercise is highly effective for targeting the lower pecs. Here are the steps to follow when doing this workout:

  1. Adjust the pulley machine to ensure the pulleys are positioned above your shoulders.
  2. Stand in the middle of the pulley machine and grasp the cables in each hand with your palms facing down.
  3. Create tension in the cables and activate your muscles by stepping forward slightly.
  4. Inhale and extend your arms to the sides while slightly bending your elbows.
  5. Exhale and bring your hands and arms together before your body, feeling the pressure on your chest muscles.
  6. Return to the starting position and repeat the exercise for approximately 12 repetitions.

By including this exercise in your chest workout routine, you can develop strength and definition in your lower pecs

how to workout lower pecs

Parallel Bar Dip

When you lean forward, parallel bar dips can effectively engage your back, shoulders, and chest muscles, particularly the lower chest. Follow these steps:

  1. Position yourself in the center of the parallel bars and use your arms to lift yourself.
  2. Inhale and lean forward while gripping the bars firmly with your hands. Make sure to engage your body and bend your elbows.
  3. Lower your body down slowly, feeling the pressure on your chest muscles.
  4. Exhale and raise your body back up above the bars.
  5. Repeat the exercise for approximately 6 repetitions.
  6. Incorporating parallel bar dips into your workout routine helps you to target various muscle groups in your upper body and build strength and definition.
See also
Resistance Band Chest Workout For A Muscular And Bigger Chest

Seated Machine Fly

If you are a gym freak and prefer using gym equipment to build your chest, a seated machine fly is your best shot.

  1. Adjust the weight of the machine and sit on the seat.
  2. Grasp the handles at shoulder level with each hand.
  3. Inhale and bring the handles forward so your hands come in contact with each other in front of you. Squeeze your lower pecs for a moment.
  4. Exhale and push the handles away to return to the starting position.
  5. Slightly bend your elbows and maintain an upright posture. Repeat the exercise for about 12 reps.

Dumbbell Pull-Over

A dumbbell pull-over is a great workout if you want to target your lower pecs and lift your breasts for a defined look. Here’s how to do it:

  1. Lie flat on a bench press and secure your feet on the ground.
  2. Hold a single dumbbell with both hands and raise it above your chest so your arms remain fully extended.
  3. Inhale and slowly lower the dumbbell backward until it forms a vertical straight line with your body. It’s best to lower the weight below your hands, but not necessarily below your shoulders, to maximize the pressure on your lower chest.
  4. Exhale and bring the dumbbell back upwards to the starting position.
  5. Repeat the exercise for approximately 10 repetitions.

Compared to other chest workouts, a dumbbell pull-over is unique because it requires only one dumbbell, and it’s an effective way to target your lower pecs 

The Bottom Line

Knowing how to work out your lower pecs is crucial to achieving those gains you’ve been dreaming of. First, forget about doing a few push-ups and calling it a day. Exercising your lower pecs requires serious variations and techniques that will have you bending your arms and hands at funky angles. But don’t worry! It’s not as complicated as it sounds. With some practice, you’ll be a pro at targeting those lower chest muscles.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. How to Boost Your Metabolism With Exercise  (2021,
  2. The Biomechanics of the Push-up  (2012,
  3. This Is How Many Exercises You Should Do Per Muscle Group  (2020,
  4. Try This: 13 Breast-Firming Exercises  (2018,
  5. Which muscles do push-ups work? (2018,
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