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  1. #1
    Registered User belial8321's Avatar
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    Best lower chest workout?

    As in the title, sorry if this is asked in the wrong place btw!
    I feel the my lower chest isn't defined enough and doesn't stand out enough on my torso, I wanna know the best way to boost this up! And no I don't have a decline bench sadly but aim to get one
    thanks in advanced - Jamie
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  2. #2
    Registered User k9pit's Avatar
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    Without a decline, dips should suffice assuming your shoulders are in good health. Although there will be some upper chest activation but flat bench should be fine here too.
    On top of the above, Weighted pushups may help as well.
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  3. #3
    Registered User canada99's Avatar
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    for me its:

    1.weighted dips, and if you cant do weighted then just bodyweight dips
    2.decline bench


    i find flat bench, dips and then some kind of incline movement all i need for chest
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  4. #4
    Registered User gb8719's Avatar
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    Weight dips. Slightly wider than shoulder width apart. Lean forward, shoulder blades pulled back and elbows flared out.
    I like to imagine myself laying on a decline bench and holding two dumbbells with a neutral position [palms facing each other rather than forward] and doing a dumbbell press as I push myself up. It helps keep the focus on my chest rather than on my triceps.
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  5. #5
    Trying to Go Super Saiyan MJKanis's Avatar
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    You just need to increase overall size of the pecs. Contrary to popular belief, there is no isolation of the lower chest, only isolation of the entire sternal head, which comprises about 3/4 of the whole chest (everything but the top)! Dips, flat bench, and flies will all work this region of the chest.
    2/3rds of your body's muscle mass comes from legs and back. 1/3rd comes from shoulders, arms, chest, and abs. Biceps are smaller than triceps, and lats are larger than pecs. What are YOUR priorities?
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  6. #6
    Registered User belial8321's Avatar
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    It's clear here I really need a gym membership XD I don't have the facilities for dips, and knowing my luck, if I used 2 chairs I'd end up in a pile of broken chair and bone XD
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  7. #7
    Registered User k9pit's Avatar
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    Originally Posted by belial8321 View Post
    It's clear here I really need a gym membership XD I don't have the facilities for dips, and knowing my luck, if I used 2 chairs I'd end up in a pile of broken chair and bone XD
    I've never been to the UK, but in the US, a lot of the nicer outdoor tracks/parks have pull up and dip bar stations. Just a thought and may be worth checking out if you live in a metro area which tends to have outdoor tracks/parks.
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