Almost every chest exercise works on the entire chest, but if you want to build your specific lower chest muscle you can try dumbbell exercises for the lower chest. In this article, you’ll see the best lower chest workout that you can do with dumbbells at home with and without the bench.
Dumbbells work effectively when it comes to building the lower chest. They allow a full range of motion and help to target the specific muscle.
When I want to develop my specific lower chest, I used to do several dumbbell exercises for the lower chest; such as decline DB bench press (in the gym) and the decline squeeze press and floor press without bench (at home).
So I’ll share how you can also do those lower chest exercises with dumbbells at home to build strength and gain.
Combining these exercises with the usual DB Chest exercises can help you strengthen, tone, and develop a muscular chest.
Related: 12 Upper Chest Workout
Dumbbell Exercises To Strengthen and Build Lower Chest
Here are the top 5 dumbbell workouts for lower chest
- Decline DB Bench Press
- Decline Dumbbell Squeeze Press
- Dumbbell Decline Chest Fly
- Standing DB Upward Fly
- Decline Around The World Fly
1. Decline DB Bench Press
The decline dumbbell press is one of the best workouts that can strengthen lower chest muscle specifically. Whether you’re a beginner or intermediate, you can include it in your overall dumbbell workout routine.
- Lie on your back on a decline bench with your feet firmly on the floor.
- Grab a pair of dumbbells and hold them to your chest level at your sides. Your palms should be facing forward.
- Keep your back straight and core tight. That’s the start.
- Squeezing your lower chest muscles, press the dumbbell toward the ceiling until your arms are fully straight over your chest.
- Pause for two seconds and then lower weight to the start. This is your one repetition.
- Do three sets of 8-10 repetitions each.
You may also like: The Best Calisthenics Chest Workout
2. Decline Dumbbell Squeeze Press
Feeling contraction in the targeted muscle is an indication that your muscle is working. And doing the decline squeeze press workout with dumbbells can fully engage and strengthen your lower chest.
So you can try this exercise at home as well as in the gym.
How to do decline squeeze press with dumbbells
- Holding one dumbbell in each hand, lay down on a decline bench with your feet planted on the floor.
- Keep your core tight and hold the dumbbell just above your chest with your palms are facing each other. That’s the start.
- Squeezing your lower chest, press the dumbbells over your chest until your elbows are fully extended.
- Pause for a couple of seconds, squeeze chest muscle, and then lower to the start. This is your one repetition.
- Perform two sets of 8 to 10 reps each.
Also read: Resistance Band Chest Workout
3. Dumbbell Decline Chest Fly
The DB Chest fly is an efficient dumbbell exercise for the lower chest to build strength and gain – a study published by the Journal of Exercise Physiology suggested.
So including it in your chest exercise can be effective for your overall chest growth.
How to do dumbbell decline fly
- Grab a pair of dumbbells and lay down on your back on a decline bench.
- Keep your arms out to sides with your elbows slightly bent. And hold the dumbbells slightly below your chest level. That’s the start.
- Raise your arms upward in a flying manner until your palms are facing each other over your lower chest.
- Pause for a couple of seconds at the top, feel the contraction, and return to the start. That’s one rep.
- Do two sets of 6 to 8 reps each.
You may also read: The Best Upper Body Dumbbell Workout (With PDF)
4. Standing Dumbbell Upward Chest Fly
When you want to build a lower chest with dumbbell exercise, but you don’t have a bench at home, then no problem. You can still do several exercises, and standing upward fly is one of them.
It can help you strengthens and tone your pectoral muscles.
Here’s how to do upward dumbbell fly workout for lower chest
- Holding a pair of dumbbells, stand upright with your feet shoulder-width apart.
- Hold your arms straight at your sides with your palms are facing your hips.
- Squeezing your lower chest muscle, raise your arms upward until they reach above your chest height and palms are facing upward.
- Pause for a couple of seconds at the top and then lower the dumbbells to the start. This is your one repetition.
- Try to perform two sets of 8 to 10 repetitions each.
5. Decline Dumbbell Circle Fly (Around the world Fly)
“Around the world fly” is one of the least known dumbbell chest exercises you can do to build your chest, including the lower part.
The steps are easy and anyone can perform this movement, even beginners.
Let’s see how to do “around the world fly” with step-by-step instructions
- Lay down on a decline bench, holding one dumbbell in each hand.
- Keep your arms straight beside your thighs with your palms are facing upward.
- Hold your core tight and chest up. That’s the starting position.
- Now raise your arms out in a circular motion until your hands are meet behind your head. And then return your arms in the same way to the start. That’s your one repetition.
- To feel more contraction in your lower chest, keep your hands together just over your lower abs instead of beside your thighs.
- Do two sets of 6 to 8 repetitions each.
You can also try around the world flyes on the floor to target your lower chest without a bench.
How To Do Lower Chest Workouts With Dumbbells At Home Without bench?
You can do plenty of lower chest exercises with dumbbells at home to build a strong chest without the bench. Decline floor press, standing upward dumbbell fly, and decline floor squeeze press are some of the best lower chest dumbbell exercises you can do to build a muscular chest at home.
Here’s how to do lower chest dumbbell workouts without bench
Dumbbell Decline Floor Press for Lower Chest
- Holding one dumbbell in each hand, lie on the floor.
- Bend your knees to 90-degree and lift your hips off the floor so your knees come in line to your chest.
- Hold the dumbbells at your sides to your chest level and maintain a tight core. That’s your starting position.
- 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.
- Pause for two seconds and then return the weight to the start. That’s one rep.
- Do two sets of 8-10 repetitions.
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. If you feel lower chest contract and engage then you’re doing it right.
In the same way, you can do a decline squeeze press exercise with a dumbbell to build your lower chest at home.
All you need to grab a dumbbell with your hands and get into a decline position. And squeezing your lower chest, press the weight toward the ceiling until your elbows are fully extended, and then lower to the start. And repeat for the desired number of times.
Every chest workout works on the upper, middle as well as lower chest. However, if you’re trying to build a lower chest especially, you can try the lower chest dumbbell exercises mentioned in this article.
These dumbbell workouts for lower chest do not only strengthen and develop your lower pecs but also works on the upper and middle part.
Combining all variations of chest exercises, such as incline, flat, and decline will help you build a better and stronger chest.
Other than exercises, you must take care of your diet. Because a nutritious diet will help you recover and build muscle.
You can check out the highest protein foods for muscle gain. And people who don’t maintain their diet properly can try muscle-building supplements that are effective and have little to no side effects, for example, Mass Extreme and Nutrigo Lab Mass.
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