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The push-up is one of the most effective exercises for developing the lower chest. This move can be performed with any variation of hand placement, but performing them with your hands close together will target the lower pecs more effectively. In addition to lower chest push ups, other great exercises for targeting the lower chest include the decline dumbbell press, decline dumbbell bench press with external rotation, and cable crossover.

How to Do a Push-Up

  1. Start in a high plank position with your hands directly under your shoulders and your feet together.
  2. Lower your body down to the ground, keeping your elbows close to your sides.
  3. Press back up to the starting position.

Incline Pushup

The incline pushup is a great variation for those who are new to push-ups or have difficulty performing them on their toes. To do this variation, simply place your hands on an elevated surface such as a bench, chair, or countertop.

  1. Start in a high plank position with your hands on an elevated surface and your feet together.
  2. Lower your body down to the ground, keeping your elbows close to your sides.
  3. Press back up to the starting position.

Decline dumbbell press

Decline dumbbell presses are another excellent exercise for working the lower chest muscles. To do this exercise, lie on a decline bench with a weight in each hand. Lower the weights to your chest, then press them back up to the starting position.

Decline dumbbell bench press with external rotation

This exercise targets the lower chest muscles as well as the shoulders and triceps. To do this exercise, lie on a decline bench with a weight in each hand. Lower the weights to your chest, then press them back up to the starting position. As you press the weights up, rotate your hands so that your palms face away from your body.

Cable crossover

Cable crossovers are a great way to work the lower and inner chest muscles. To do this exercise, stand in between two cable machines with the pulleys set at shoulder height. Grab one handle in each hand, then cross your arms in front of your body. From here, push the handles out to the sides, then bring them back to the starting position.

Parallel-bar dips (chest)

Parallel-bar dips are a great exercise for targeting the lower chest muscles. To do this exercise, hold on to two parallel bars and lower your body down until your elbows are at 90 degrees. Return to the starting position and repeat.

Summary

Push ups are a great exercise for toning and strengthening the lower chest muscles. They can be performed with or without weights, and can be done in a variety of ways to target different muscle groups

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