🏠 Home Lower Chest Workout (No Equipment & Dumbbells)
1. Decline Push-Ups
How to: Place feet on an elevated surface and hands on the floor. Lower your chest until it nearly touches the ground, then push back up.
Target: Lower chest, shoulders, triceps
2. Archer Push-Ups
How to: Spread your hands wider than shoulder width. Shift weight to one side, lowering that arm while keeping the other straight. Alternate sides.
Target: Lower chest, triceps, core
3. Diamond Push-Ups
How to: Place hands close together in a diamond shape under your chest. Lower your chest and push up.
Target: Inner lower chest, triceps
4. Weighted Decline Push-Ups (Use a backpack with books for extra resistance)
How to: Perform decline push-ups with added weight on your back.
Target: Lower chest, shoulders, core
5. Dumbbell Decline Floor Press (With Dumbbells)
How to: Lie on the floor with dumbbells. Lower the dumbbells to the sides of your chest, then press up.
Target: Lower chest, triceps
6. Dumbbell Pullover
How to: Lie on the floor, hold a dumbbell with both hands, extend arms overhead, and bring the dumbbell over your chest.
Target: Lower chest, lats
7. Incline Hip Push-Up (Advanced)
How to: Place hands on an elevated surface and keep feet on the floor. Push your body forward while lowering your chest.
Target: Lower chest, core
8. Deep Dips (Using Chairs or Parallel Bars at Home)
How to: Use two sturdy chairs, place hands on the edges, and dip down slowly before pushing back up.
Target: Lower chest, triceps
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🏋️♂️ Gym Lower Chest Workout (Machines & Weights)
9. Decline Bench Press (Barbell or Dumbbells)
How to: Lie on a decline bench and press weights from chest to above.
Target: Lower chest, shoulders, triceps
10. Decline Dumbbell Flyes
How to: Lie on a decline bench, hold dumbbells with arms extended, and lower them outward before bringing them back.
Target: Lower chest, shoulders
11. Chest Dips (Parallel Bars)
How to: Grip bars, lean forward, lower yourself, and push back up.
Target: Lower chest, triceps
12. Cable Decline Press
How to: Set cables at a high position and press downward at an angle.
Target: Lower chest
13. Cable Decline Flyes
How to: Stand between cables and pull arms downward in an arc motion.
Target: Lower chest, inner chest
14. Smith Machine Decline Press
How to: Use a Smith machine to perform a controlled decline bench press.
Target: Lower chest
15. Hammer Strength Decline Press (If available in gym)
How to: Use the machine for a decline pressing movement.
Target: Lower chest
📌 Pro Tips for Lower Chest Growth
✔ Train lower chest 2–3 times per week
✔ Progressively overload (increase weight or reps over time)
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Focus on full range of motion
✔ Combine bodyweight + weighted exercises
✔ Maintain good nutrition for muscle growth
