Lower Chest Workout at Home with Dumbbells

If you’re wondering what are some ideal exercises for the lower chest that you can do with dumbbells, below are some of my top five picks. 

Decline Dumbbell Press

This dumbbell exercise strengthens your chest muscles, especially the lower ones. You can stretch your chest more deeply by flaring your elbows out. If your shoulders hurt, try the decline bench press instead, which is easier on your shoulders and lower back. You can do this exercise with dumbbells or a barbell, if you have the equipment.

Here’s how to do the decline dumbbell press:

1. Start by lying on a decline bench with dumbbells close to your sides. Ask a friend to hand them to you if needed.
2. Press the dumbbells straight up until they meet at the center of your lower chest (imagine pointing straight up with your fingers). Keep your palms facing down.
3. Lower the dumbbells slowly, keeping your wrists directly over your elbows. They’ll move down and out, forming a triangle shape with their path. Feel the burn in your chest and triceps.
4. Push the weights back up to the starting position, completing the rep.

Feel free to adjust the weight for your fitness level and listen to your body. Remember, proper form is key to avoid injury, so don’t hesitate to ask a trainer for guidance if needed. 

Barbell Bench Press

This exercise builds strength, boosts endurance, and preps you for push-ups and other movements. It will help you to tackle tasks with more power and feel smoother in everything you do.

Here’s how to do a barbell bench press:

1.  
2. Lie face-up on the decline bench, securing your feet to avoid any unwanted sliding. Align your eyes directly under the barbell. Spread your hands wider than shoulder-width apart on the bar and squeeze your shoulder blades together for a stable base.
3. Bend your elbows and shoulders, carefully guiding the barbell down until your elbows reach a 90-degree angle directly under the bar. 
4. Push the barbell straight back up to its starting point, locking your elbows at the top. Feel the contraction in your chest muscles as you reach peak power.

Decline Dumbbell Fly

This exercise sculpts your lower chest and strengthens your core, shoulders, and triceps. Here’s how you can do it:

1. Grab lighter dumbbells than you’d use for a press.
2. Lie back on the decline bench with dumbbells near your chest.
3. Press the dumbbells straight up, palms facing each other, arms slightly bent (lockout position).
4. Keep elbows bent throughout, pointing slightly outward.
5. Slowly lower the dumbbells out to the sides, maintaining the bend. Stop at chest level.
6. Squeeze your chest muscles and bring the dumbbells back together, keeping elbows slightly bent.
7. Don’t overextend your arms – stay comfortable.

Remember, only go as wide as your body allows, don’t strain your shoulders and keep elbows above chest level throughout the movement.

Standing Dumbbell Upward Chest Fly

Looking to sculpt your pecs and open up your chest without a bench? The standing dumbbell fly is your answer. This exercise effectively targets your lower chest muscles, burning fat and improving tone.

Below is how you can do it:

• Start with your feet shoulder-width apart, holding a dumbbell in each hand. Palms should face towards your thighs, arms straight down by your sides.
• Engage your lower chest muscles (imagine squeezing an imaginary beach ball between them).
• Raise the dumbbells straight up, palms now facing the ceiling, until your arms are slightly above chest level. Feel the stretch and activation!
• Slowly lower the dumbbells back to the starting position, keeping your core engaged and maintaining slight control throughout the movement.
• That’s one rep! Do as many repetitions as you can comfortably manage while maintaining good form.
• Remember, lighter weights with proper form are better than heavier weights that compromise your technique.

Incline Dumbbell Floor Press

1. Grab a dumbbell in each hand and lie on your back with knees bent and feet hip-width apart. Imagine creating a straight line from your knees to your shoulders.
2. Push your hips up until your body creates a diagonal line, like a tabletop.
3. Hold the dumbbells with palms facing forward and elbows pointing outwards, forearms forming a diagonal angle to the floor.
4. Raise both dumbbells steadily, bringing them closer until they almost touch at the top. 
5. Slowly lower the dumbbells back down to the starting position without letting them touch the floor. Keep the tension going!