Lower Chest Workout Without Decline Bench (Get Defined Pecs!)

Guys… Do you want to get a bigger and better looking chest? Well I am going to give you a lower chest workout that you can do at home without a decline bench.

Your chest muscle is really not that big, as compared to some of the other muscle groups in your body. That being said, you don’t need to overwork your chest, working it 3-4 times a week. Work your chest no more than twice a week because you want quality over quantity.

There are two muscles that comprise the chest. There is the upper chest and lower chest. I am going to show you 5 exercises that target the lower part of the chest, but we are still going to be working the upper chest as well.

Exercise #1… BRIDGE PRESS. Lay on the ground with your knees bent, and feet flat on the ground. Bring the dumbbells up and rest your elbows on the floor. After that, lift your butt off the ground so you are in a decline position. When you are doing this exercise, when you go down, make sure not to rest your elbows on the ground.

Exercise #2… LOW PUSHUPS. Instead of being on the ground, you are going to have your hands on something higher like a couch or a table. When you are pushing up to the top, really squeeze your chest and flex.

Exercise #3… CHEST FLY. When you are doing flies, you are going to need to use less weights than if you are doing a pressing movement. It is going to be the same setup as the bridge press, just doing flies instead of a push motion. Don’t bring the weights together at the top the movement because that removes the tension from your chest.

Exercise #4… CHEST PRESS using a Swiss ball. You want to put your head lower, that way you will push the weight slightly toward your waist. Pick a weight that you can control and utilize good form.

Exercise #5… BAND FLIES with resistance bands. It is all about the angles. To hit the lower chest, put the anchor up high, not even with your chest. Lean forward with a bend in your elbows, and bring your hands together low. When you bring your hands together at the bottom of the movement, really squeeze them together.

Well guys, that wraps up this video tutorial for how to build your lower chest at home.

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