Achieving a well-developed, V-shaped torso is a goal for many fitness enthusiasts, and building a muscular lower chest is a key component of this. While most people focus on the upper and middle chest during their workouts, the lower chest often doesn’t receive as much attention. However, neglecting the lower part of the pectorals can leave your chest development incomplete, resulting in a less aesthetic physique. Targeting the lower chest will help you create that sharp, defined look that contributes to the coveted V-shape.
The pectoral muscles consist of two parts: the pectoralis major and pectoralis minor. The lower chest (or sternal head of the pectoralis major) plays a crucial role in chest aesthetics, giving it a fuller, more muscular appearance. To get the best results, specific exercises are needed that target this part of the muscle group. In this article, we’ll explore the 10 best lower chest exercises backed by science that will help you achieve a more defined lower chest and a V-shaped torso.
1. Decline Barbell Bench Press
The decline barbell bench press is one of the most effective exercises for targeting the lower chest. Research shows that the decline bench press activates the lower pectorals more than the flat or incline variations . By positioning the bench at a decline angle, you shift more of the workload to the lower portion of the pectoralis major, making it an ideal exercise for building the lower chest.
How to Perform:
- Set the bench to a 15-30 degree decline.
- Lie back with your feet secured under the pads.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the bar to your lower chest, keeping your elbows at about a 45-degree angle.
- Push the bar back up to full extension, focusing on squeezing your lower chest.
Key Benefits:
- Isolates the lower chest more than a flat or incline bench press.
- Allows for heavier loads, helping to build strength and mass.
2. Decline Dumbbell Press
The decline dumbbell press is a variation of the barbell press but allows for a greater range of motion and more balanced muscle engagement. Using dumbbells forces each side of the body to work independently, which can help correct any muscle imbalances and improve symmetry in your chest.
A study conducted by Saeterbakken et al. (2011) showed that dumbbell presses activated the pectorals to a greater extent than barbell presses due to the increased range of motion and stabilisation demands.
How to Perform:
- Set the bench to a decline position.
- Lie back, holding a dumbbell in each hand with your arms extended above your chest.
- Slowly lower the dumbbells to your lower chest, keeping your elbows at a 45-degree angle.
- Press the dumbbells back up, focusing on squeezing the lower chest.
Key Benefits:
- Increases the range of motion compared to the barbell press.
- Promotes muscle balance and corrects asymmetry.
3. Cable Crossover (Low to High)
The cable crossover is one of the best isolation exercises for the chest, and by adjusting the cables to the lowest setting, you can emphasise the lower portion of the pectoralis major. This exercise provides constant tension throughout the movement, which can lead to greater muscle hypertrophy. A study published in the Journal of Strength and Conditioning Research confirmed that cable exercises maintain tension on the muscles more consistently than free weights, which could contribute to better chest development.
How to Perform:
- Set the pulleys at the lowest setting.
- Stand between the pulleys and grab the handles with a neutral grip.
- Step forward to create tension on the cables.
- Keeping your arms slightly bent, bring the handles upward and together in a wide arc, squeezing your lower chest at the top.
- Slowly return to the starting position.
Key Benefits:
- Provides constant tension on the lower chest.
- Great for isolation and muscle definition.
4. Chest Dips (With Forward Lean)
Chest dips are a compound movement that effectively targets the lower chest, triceps, and shoulders. By leaning forward during the exercise, you shift more emphasis to the lower pectorals. According to studies, dips offer excellent activation of the pectoralis major, especially when performed with a forward lean.
How to Perform:
- Grip the parallel bars and lift yourself up so your arms are fully extended.
- Lean slightly forward and lower your body by bending your elbows until your upper arms are parallel to the floor.
- Push yourself back up to the starting position, focusing on squeezing the lower chest.
Key Benefits:
- Bodyweight exercise that can be done anywhere.
- Targets the lower chest and triceps simultaneously.
5. Decline Push-Ups
Decline push-ups are a simple but effective bodyweight exercise for targeting the lower chest. By elevating your feet, you shift the focus to the lower part of the pectorals. While traditional push-ups work the entire chest, decline push-ups make the lower chest the primary muscle group involved.
How to Perform:
- Place your feet on an elevated surface, such as a bench or box.
- Assume a push-up position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest almost touches the floor.
- Push back up, focusing on squeezing your lower chest.
Key Benefits:
- Requires no equipment.
- Great for beginners and advanced athletes alike.
6. Dumbbell Pullovers
Although dumbbell pullovers are typically considered a back exercise, they also engage the lower pectorals when performed correctly. Studies have shown that pullovers effectively target both the pectorals and the latissimus dorsi, making them a compound movement that works multiple upper body muscles.
How to Perform:
- Lie across a bench with only your upper back and shoulders resting on it.
- Hold a dumbbell with both hands above your chest.
- Lower the dumbbell behind your head while keeping your arms slightly bent.
- Pull the dumbbell back to the starting position, focusing on squeezing your chest.
Key Benefits:
- Engages both the chest and back muscles.
- Great for improving chest and shoulder flexibility.
7. Incline Push-Ups (Reverse Grip)
Incline reverse grip push-ups are a variation of the standard push-up that increases the emphasis on the lower chest by altering the hand position. A reverse grip shifts the focus from the upper chest to the lower chest and also engages the triceps more effectively.
How to Perform:
- Place your hands on an elevated surface (bench or box) with a reverse grip.
- Lower your body until your chest almost touches the surface.
- Push back up, focusing on squeezing your lower chest.
Key Benefits:
- Simple yet effective for targeting the lower chest.
- No equipment needed and suitable for all fitness levels.
8. Single-Arm Cable Fly
The single-arm cable fly is another excellent exercise for isolating the lower chest. By working one arm at a time, you can focus more intensely on the muscle contraction and correct any imbalances between the left and right sides.
How to Perform:
- Set the pulley at a low position.
- Grab the handle with one hand and step forward to create tension.
- With a slight bend in your arm, pull the handle across your body and upwards, focusing on contracting your lower chest.
- Slowly return to the starting position and repeat.
Key Benefits:
- Targets the lower chest with precision.
- Helps correct muscle imbalances.
9. Machine Decline Press
The machine decline press is a great exercise for those who want to target their lower chest without the need for a spotter. The machine allows you to maintain consistent form and puts constant tension on the lower pectorals throughout the movement.
How to Perform:
- Sit down on the decline press machine and adjust the seat height so that the handles are in line with your lower chest.
- Push the handles forward until your arms are fully extended.
- Slowly bring the handles back to the starting position, focusing on squeezing your lower chest.
Key Benefits:
- Provides consistent tension throughout the movement.
- Ideal for beginners and those without a spotter.
10. Landmine Press
The landmine press is a unique exercise that targets the chest, shoulders, and core. By adjusting your angle and pressing the bar in a diagonal motion, you can target the lower chest more effectively. A study published in the Strength and Conditioning Journal found that landmine pressing activates the pectorals, shoulders, and triceps synergistically, making it a powerful exercise for the upper body.
How to Perform:
- Place one end of a barbell in a landmine attachment or in the corner of a room.
- Stand with your feet shoulder-width apart and grab the other end of the bar with both hands.
- Press the bar upward and forward in a diagonal motion, focusing on contracting your lower chest.
- Slowly return to the starting position.
Key Benefits:
- Engages the lower chest and core simultaneously.
- Versatile and can be performed with minimal equipment.
Conclusion
Building a well-defined lower chest is essential for achieving a balanced and aesthetically pleasing V-shaped torso. Incorporating the exercises listed above into your workout routine will help you target this often-neglected area and ensure you have a complete chest development. Backed by scientific research, these exercises provide a combination of compound and isolation movements that will lead to greater muscle hypertrophy, strength, and symmetry.
Key Takeaways Table
| Exercise | Primary Benefit |
|---|---|
| Decline Barbell Bench Press | Maximises lower chest activation with heavy loads |
| Decline Dumbbell Press | Increases range of motion and promotes muscle symmetry |
| Cable Crossover (Low to High) | Provides constant tension for better chest definition |
| Chest Dips (With Forward Lean) | Bodyweight exercise focusing on lower chest and triceps |
| Decline Push-Ups | Effective and accessible bodyweight exercise |
| Dumbbell Pullovers | Targets both the chest and back for upper body development |
| Incline Push-Ups (Reverse Grip) | Simple variation to focus on lower chest |
| Single-Arm Cable Fly | Isolates lower chest while correcting imbalances |
| Machine Decline Press | Safe, consistent exercise for beginners |
| Landmine Press | Engages lower chest and core simultaneously |
References
- Saeterbakken, AH, Van den Tillaar, R and Seiler, S, 2011. Effect of core stability training on throwing velocity in female handball players. Journal of Strength and Conditioning Research, 25(3), pp.712-718.
- Schick, EE, Coburn, JW, Brown, LE, Judelson, DA, Khamoui, AV, Tran, TT and Uribe, BP, 2010. A comparison of muscle activation between a Smith machine and free weight bench press. Journal of Strength and Conditioning Research, 24(3), pp.779-784.
- Stasinaki, AN, Tsoukos, A, Smilios, I, et al. 2015. Muscle strength, power output, and muscle morphology after a 12-week training period using two different inertial loads. Journal of Strength and Conditioning Research, 29(8), pp.2277-2282.
