Here is some effective lower chest workout at home that will hit every angle of your chest is relatively hard to train because of the limited targeted movements and lack of available variables. However, once you have strong chest muscles, you can start working your lower chest for either more mass, strength, or shape.

You might think gym exercises with heavy equipment are necessary for effective lower chest workouts. But in this article, you will find the 5 best lower chest workouts at home that you can perform using only bodyweight and minimal tools.

Top 5 Best Lower Chest Workout At Home:

1 – Incline Pushup:

The pushup is an amazing multifunctional exercise. They work the entire upper body including the chest, biceps, shoulders, and back. Performing pushups at an elevated stable surface decreases the angle between the upper arm and torso and puts more focus on the lower chest.

Instructions:

• Stand in front of a chair or bench. Place both hands on the edge of the bench at a shoulder-width apart.
• Extend the legs back to adopt a plank position. Keep your legs and back in line.
• Bend your arms slightly and lower your chest toward the bench. Make sure your arms and elbows are close to the body.
• Now, slowly stretch your arms to move the body away from the bench.
• Pause and go back down again.
• Repeat for 8–12 reps to complete one set.

3 – Decline Dumbbell Press:

The decline dumbbell press gives your lower chest that sharp cut looks towards the bottom. This lower chest workout also rounds out the chest and makes it look fuller. Although this exercise is usually used for working the lower chest, it puts stress on the upper and middle chest as well.

Read: Triceps Workout at Home

Instructions:

• First, lie down on a decline bench (45-degree angled) with a dumbbell in each hand.
• Keeping your back flat at the bench, extend both arms straight up to raise the dumbbells above you.
• Make sure the dumbbells are at shoulder-width apart
• Now, take a deep breath and lower the dumbbells until they reach the outer edges of the chest.
• Repeat for 8–12 reps to complete one set.

3 – Decline Push-Ups:

Decline pushups are a version of traditional pushup where you have to keep your feet on an elevated surface like a box, chair, bench, or similar. This exercise targets your lower chest muscles and gradually builds core strength stability.

Instructions:

• Start by placing your hands on the ground, and your feet on top of an elevated surface. Keep your elbows extended, make sure your body forms a straight line from shoulders to hips to toes, without arching at the hips.
• Now, bend your elbows to slowly lower your chest until your chin is almost touching the floor.
• Hold for a moment and push your chest up to return to starting position.
• Perform at least 8 to 15 reps to complete 1 set.

4 – Chest Dips / Parallel-Bar Dips:

This version of chest dips activates several muscle groups in the chest, arms, and back. To perform this exercise, a significant amount of upper body strength is mandatory. So if you think you have built adequate upper body strength, then this will be one of the best lower chest workouts at home.

Instructions:

• Stand in a corner of your kitchen counter or between two tail chairs/stools.
• Grip the bars or edge in your sides with your hands and hold your body above ground level.
• Keep your knees slightly bent and in a crisscross position.
• Now, slowly lower the body by bending your arms until there is a slight pressure on your chest.
• Pause for a second and lift the body back up.
• Repeat for the desired number of reps.

5 – Dumbbell Chest Fly:

This is one of the oldest upper body exercises with dumbbells that can strengthen your lower chest and shoulders. There are several ways to perform a dumbbell chest fly with different equipment. However, you can easily practice this lower chest workout at home only with a bench and a pair of dumbbells.

Instructions:

• Lie flat on a bench or any elevated surface with a dumbbell in each hand. Keep your feet on the floor.
• Extend the arms above your head at a shoulder-width apart. Make sure your elbows are not locked but slightly bent.
• Inhale and slowly lower your arms on both sides in an arc motion until you feel stretch in your chest. Keep your arms in line by the side of your chest.
• Then, press the dumbbells back up to complete one rep.
• Repeat for 10–15 reps.

Following our instructions, you can perform all these lower chest workouts at home with minimal equipment. But make sure to dedicate enough time exercising other muscle groups to avoid muscular imbalances and postural issues down the line. Check out our other articles to find some complete upper body exercises you can try at home.