If you’re looking for lower chest exercises, dumbbells are the way to go. This piece of equipment allows you to target all of the muscle groups in your chest. Dumbbells provide a greater range of motion than machines and exercises can be more easily modified to challenge subjectively weaker muscles. All in all, dumbbells allow for more variety/challenges in working out your chest as compared to other pieces of equipment.
Here are 5 lower chest exercises with dumbbells that will help you get better pecs every time you train them.
1. Decline dumbbell bench press
When you are doing a decline dumbbell bench press, remember that you are about to increase the range of motion for your pectoral muscles. This will put more pressure on the lower part of your chest muscles. Your shoulders and triceps should be involved in order for you to have better control over the dumbbell levers. In this kind of exercise, you can use from 5 to 10 reps per set and three or four sets in total so that you can get enough blood circulating in your chest area.
Here is how you do decline the dumbbell bench press:
- Sit on a decline bench with your back and head straight.
- Place your feet firmly on the floor.
- Grasp the dumbbells with an overhand grip and position them at your chest.
- Press the dumbbells up and slightly back until your arms are extended.
- Lower the dumbbells back to your chest and repeat.
The dumbbell bench press can be seen as an advanced exercise, but it’s still effective because it’s focused on the lower part of the pectoral muscles. The range of motion is increased so you are forced to exert more energy in order to keep control over the levers and do your reps. Still, it is highly recommended that you don’t skip this workout routine since the chest muscles are basically involved in every upper-body workout routine and the incredible results will help you build muscle much faster.
2. Decline dumbbell chest fly
The decline dumbbell chest fly is a very effective exercise for building up your chest muscles. This exercise may be very similar to the flat bench fly but they do have some differences. And though it might have its similarities with the flat bench fly, you really should try this type of exercise out because of its unique approach and benefits.
To do this exercise:
- Sit on a decline bench with your feet firmly planted on the floor.
- Place your hands on the dumbbells and hold them at arm’s length above your chest.
- Slowly lower the dumbbells to the sides of your chest, maintaining a slight bend in your elbows.
- Pause when your elbows are at about 90 degrees, then slowly press the dumbbells back up to the starting position.
The decline dumbbell chest fly is one of the best exercises for strengthening your chest. If you want to include this exercise into your regular workout routine, you’ll be very pleased with the results that it gives. In addition, you can use a variety of weights to increase or decrease the intensity of your workout. This will directly affect how much your muscles are going to build during this process.
3. Neutral grip dumbbell bench press
The neutral grip dumbbell bench press is a great chest exercise. It challenges your muscles training the chest in a different way than the regular dumbbell bench press. The main reason to do it is that it helps give more fullness to the chest and makes it look that much more imposing!
Here is how you do a neutral grip dumbbell bench press:
- Sit on a flat bench with your back pressed firmly against the pad and feet planted firmly on the floor.
- Start by holding the dumbbells in a neutral grip (palms facing each other) at shoulder level.
- Press the dumbbells up in a smooth, controlled motion until your arms are extended fully.
- Reverse the motion, lowering the dumbbells back to the starting position.
The neutral-grip dumbbell bench press is a great chest-building exercise. It can also be used to fine-tune your regular bench press skill before you do it with a barbell. You just have to build up your strength on the exercise first, but with time you’ll get there and new muscles will appear.
4. Incline dumbbell bench press
Incline dumbbell bench press is a weight training exercise that puts you in an inclined position. In this position, you need to raise your arms and lower them along with dumbbells while lying on the incline bench. It’s important to keep your palms super close to your face while lowering the dumbbells. This will help you focus on low chest muscle, which is important for the aesthetics of your chest. While this exercise works your entire chest, it focuses a bit more on the lower part of your pectoral muscles.
Here is how you do the incline dumbbell bench press:
- Lie on your back on an incline bench with a dumbbell in each hand at arm’s length, palms facing your thighs.
- Brace your core and press the dumbbells up to the ceiling, fully extending your arms.
- Lower the dumbbells back down to your chest, keeping your palms close to your face.
- Press the dumbbells back up to the ceiling and repeat for reps.
Incline dumbbell bench press is a good exercise for both men and women. Because of the added support when you lie on the incline bench, you won’t be needing any spotter unless you’ve failed to lift as much as you could. Incline dumbbell bench press works your entire chest, but since the weights are closer to your face while working out, you will feel more pressure on the upper part of your chest muscle. It can be used along with flat bench presses to work your entire chest muscles.
5. Twisting dumbbell bench press
The twisting dumbbell bench press is a great way to train your chest, especially the outer pectorals. This exercise can also help you increase wrist and shoulder strength. If you have any shoulder issues or problems, stick with the regular bench press or dumbbell bench press.
Here is how you do this exercise:
- Start by sitting on a flat bench with a dumbbell in each hand.
- Plant your feet firmly on the ground and arch your back.
- Brace your core and press the dumbbells straight up.
- As you reach the top of the press, twist your wrists so that your palms face each other.
- Lower the dumbbells back to the starting position and repeat.
The twisting dumbbell bench press helps engage the chest muscles, including the inferior pectoralis major and the superior pectoralis major. This exercise mainly targets the lower chest, unlike the standard bench press, which works out both portions of the chest.
Lower chest exercises with dumbbells are a great way to get a better and rounded workout for your chest. We believe that the lower chest is often forgotten about in favor of other areas such as the shoulders, arms, legs, and back. But, don’t neglect those upper pecs give them what they deserve.