6 Best Lower Chest Dumbbell Exercises to Build Burliest Pecs

Training your lower chest is crucial when it comes to building sturdy and defined pecs.

I’ve shared various lower chest dumbbell exercises that help build strength and mass in your pectoral muscles, improve upper body definition, and increase pushing strength.

These exercises are suitable for all, from beginner to intermediate and from at-home fitness freaks to gym-goers.

Can You Build Your Lower Chest with Dumbbells?

Yes, you can target your lower pecs efficiently with dumbbells and grow the size of your pecs.

The dumbbells allow you to effectively adjust the grip and angle to target your lower chest.

With dumbbells, you can also hammer your lower pectorals with unilateral exercises (using one arm at a time).

Unilateral exercises allow you to focus more on the underdeveloped area and help you build an aesthetic and defined chest.

Of course, the machines and barbells are great, but dumbbells can help develop your lower chest area if you don’t have access to them.

6 Best Lower Chest Dumbbell Exercises to Build Muscle

You can do the following lower chest exercises with dumbbells to build strong pecs at home.

1. Decline Bench Press
2. Decline Squeeze Press
3. Decline Chest Fly
4. Decline Around The World
5. Bridge Press
6. Deficit Pushup

Let’s explore the benefits of each exercise, how to do them step by step, and how you can integrate them into a workout program.

1. Decline DB Bench Press

The decline bench press involves lying on a 15-30-degree decline bench. This position keeps your body on a downward slope and activates your abdominal head when you press the weight against your chest.

This exercise allows you to utilize mechanical and metabolic stress to promote hypertrophy.

Mechanical overload occurs when you perform a bench press with a heavy load. The heavy load increases the stress placed on your muscles, helping you grow mass.

Metabolic overload happens when you train your muscles through high-repetition sets and shorter rest times until failure.

The decline bench press also activates anterior deltoids and abdominals and helps build an aesthetic torso.

Steps to do a decline bench press:

1. Lie on your back on a decline bench with your feet firmly on the floor.
2. Grab a pair of dumbbells and hold them to your chest level at your sides.
3. Squeezing your pecs, press the dumbbell toward the ceiling until your arms are straight over your chest.
4. Pause for two seconds and then lower the weight to the start. This is your one repetition.

2. Decline Squeeze Press

The squeeze press is an isolation exercise that effectively contracts the lower pecs and builds a sturdy and proportional chest.

It involves holding a pair of dumbbells with a neutral grip and pressing them over the upward, contracting your chest muscles.

Ending your chest workout with a squeeze press gives your chest a good pump and helps you build a filled chest.

Steps to perform a decline squeeze press:

1. Holding one dumbbell in each hand, lay down on a decline bench with your feet planted on the floor.
2. Keep your core tight and hold the dumbbell just above your chest with your palms facing each other. That’s the start.
3. Squeezing your lower chest, press the dumbbells over your chest until your elbows are fully extended.
4. Pause for a few seconds, squeeze your chest muscle, and lower to the start.

3. Decline Chest Fly

The dumbbell fly helps grow the chest by contracting and stretching your pectoralis major.

It efficiently contracts your pecs when you bring your arms closer and gives a good stretch when you take your arms out.

Unlike dumbbell presses, it targets the lower pec from a different angle and helps forge the chest.¹ Reiser, Fernando & Lira, Jumes & Bonfim, Beatriz & Filho, Solival & Durante, Bruno & Cardoso, João & Miotto, Hamilton & Soares, Marcos & Bonuzzi, Giordano & Tavares, Lucas. (2017). Electromyography of Dumbbell Fly Exercise Using Different Planes and Labile Surfaces. Journal of Exercise Physiology Online. 20. 31.

How to do a decline fly:

1. Grab a pair of dumbbells and lay down on your back on a decline bench.
2. Keep your arms out to the sides with your elbows slightly bent. Hold the dumbbells slightly below your chest level. That’s the start.
3. Raise your arms upward in a flying manner until your palms face each other over your lower chest.
4. Pause at the top for a couple of seconds, feel the contraction, and return to the start. That’s one rep.

4. Decline Dumbbell Circle Fly

“Around the World Fly” is one of the least-known exercises for building your chest, including the lower part.

It provides good stretch and muscle contraction from the upper chest to the lower chest and helps build a strong and flexible torso.

Steps to perform an around-the-fly:

1. Lay down on a decline bench, holding one dumbbell in each hand.
2. Keep your arms straight beside your thighs with your palms facing upward.
3. Hold your core tight and chest up. That’s the starting position.
4. Now, raise your arms out in a circular motion until your hands meet behind your head. And then return your arms in the same way to the start. That’s your one repetition.
5. To feel more contraction in your lower chest, keep your hands together just over your lower abs instead of beside your thighs.

5. Bridge Press

The bridge press involves getting into a bridge position (hips off the floor and aligned with your chest). This exercise is great for those who want to target the lower pecs without a bench.

It also strengthens gluteal and abdominal muscles, helping you develop a strong and functional body.

How to do a bridge press:

1. Holding one dumbbell in each hand, lie on the floor.
2. Bend your knees to 90 degrees and lift your hips off the floor so your knees align with your chest.
3. Hold the dumbbells to your chest level at your sides and maintain a tight core. That’s your starting position.
4. Press the dumbbell upward until your arms are fully straight over your chest. You’ll feel the contraction in your lower chest at the top.
5. Pause for two seconds and then return the weight to the start. That’s one rep.

You can even do this exercise by placing your legs on the bed or chair and your torso on the floor. The important thing is contraction. You’re doing it right if you feel your lower chest contract and engage.

6. Deficit Pushup

The deficit pushup is another good exercise to stretch your entire pectoral muscles.

It requires keeping your arms on dumbbells and performing push-ups.

It is a bodyweight exercise, but you can add weight to make it more effective and challenging.

Steps to perform a deficit pushup:

1. Grab a pair of dumbbells with a neutral grip and get into a high plank position.
2. Lower your torso until your chest touches the floor.
3. Pause for a couple of seconds, then push back to the start. Repeat for the desired times.

Wrapping It Up

The lower chest is involved in almost every pec exercise. But if you want to focus on it specifically, you can use dumbbells.

The dumbbells provide a full range of motion and help you target your lower pecs effectively with and without a bench.

Decline bench press, squeeze Press, chest fly, around the world, bridge press, and deficit pushup are some of the best exercises for forging your lower chest with dumbbells.

These exercises help build strength and mass in your pectoral muscles, improve upper body definition, and increase pushing strength.

Moreover, you can combine them with other chest exercises to build defined pecs.

Other than exercise, you must take care of your diet. Because a nutritious diet will help you recover and build muscle.

References

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  Reiser, Fernando & Lira, Jumes & Bonfim, Beatriz & Filho, Solival & Durante, Bruno & Cardoso, João & Miotto, Hamilton & Soares, Marcos & Bonuzzi, Giordano & Tavares, Lucas. (2017). Electromyography of Dumbbell Fly Exercise Using Different Planes and Labile Surfaces. Journal of Exercise Physiology Online. 20. 31.