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Pushups For Lower Chest

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Are you still enviously watching “Baywatch,” secretly wanting the same muscular and toned-up body? Do you often hear a nagging voice in your head that tells you to start to work out finally? If so, then you are at the right place. We will teach you the most things to do to get a great body and your lower chest in particular.

Lower chest exercises include a range of activities to develop your pectoral muscles. The most widely known and recognized by everyone is pushups. So, let’s dive into the details.

The Best Pushups For Lower Chest

Pushups come first to our mind when we want to pump up our lower chest with pectoral muscles and decline our body weight. Pectoral muscles (called “pecs“) connect the front of our chest with the upper arm and shoulder bones. They provide movements to the upper limbs or ribs. In order to make our pec muscles more robust, we can use the simplest way of practice – pushups. Some forms include incline pushups, wide pushups, one-clap pushups, etc. We are going to learn to do them together.

Pushups For Lower Chest

Seeking Professional Help

If you’re serious about developing your lower chest, seeking professional help is always a good idea. A certified personal trainer can assess your current fitness level and design a customized workout plan that includes the best exercises for your goals. Besides, a professional must consider all the possible risks for you, so you will always be on the safe side while practicing. Remember, every physical activity puts tremendous pressure on your body. Make sure you have no restrictions due to health issues. You’d better check twice than look for medical help right after training.

Mastering the Basics

A simple pushup isn’t that simple when you look at this exercise’s details. Before attempting any advanced pushup variations, it’s crucial that you master the basic form. What’s good about push-ups is that you don’t need specialized equipment (a resistance band doesn’t count) to get the most out of this type of exercise. You can do push-ups for the lower chest at home or at the gym under professional supervision.

You will definitely need to start with the primary form of pushups, master them and only then proceed to other forms.

  • The Form

Your form is one of the most important things to focus on when doing pushups. Proper form means keeping your back straight, your core engaged, and your elbows close to your sides. The improper form may lead to such negative consequences as muscle soreness, lower back and shoulder pain, and even muscle tears.

If you can’t do a traditional pushup with good form, try doing them on your knees. Once you’ve mastered the basic form, you can move on to more challenging variations.

Below are some of the best pushups exercises for lower chest development and well-defined lower pecs.

  • Incline Pushups

Incline pushup is among the best lower chest exercises. The benefits are difficult to overstate. It’s an excellent way to target the lower chest muscles and develop your shoulders. Incline pushups for lower chest fat require no equipment and work a range of muscle groups, including pectoralis major. Lower chest fat reduction will become noticeable quite soon if you follow the instructions correctly:

  1. Get into a plank position with your hands shoulder-width apart and palms facing the floor. You can lean on the flat surface – floor, mat, or rug- which is quite difficult for novices. Or you may start with your hands on a stability ball, a bench, or an elevated platform.
  2. Keep your feet together, and your body must be rigid and in a straight line. 
  3. Breathe in as you slowly bend the elbows to lower your body towards the floor until your triceps are parallel to the ground. Pause for 2-3 seconds.
  4. Breathe out as you push your hands into the floor to raise your body away from the floor and back to the starting position. 

You can start with just one set and 5 repetitions and then move on to more, even 20. 

  • Wide Pushups

Wide pushups are another treasure among exercises for your lower chest muscles and arms. They target the pectoralis major, triceps, and shoulders. When appropriately performed, they enhance the lower back muscles and core. It will increase your muscle tone, strength, and endurance, which will occur through consistent training.

The rules are pretty much the same but with a slight change:

  1. Get into a plank position with your hands wider than shoulder-width apart. 
  2. Keep your feet together, and your body must be rigid and in a straight line. 
  3. Breathe in as you slowly bend the elbows to lower your body towards the floor until your triceps are parallel to the ground. Pause for 2-3 seconds.
  4. Breathe out as you push your hands into the floor to raise your body away from the floor and back to the starting position. 

Start with 4-8 repetitions for 1 set, 3 times a week, and then increase the number of sets according to your plan.

  • One Clap Pushups

One clap push up is a more challenging variation of the standard lower chest push ups. They help to add some strength to your upper body.

  1. Start with a standard pushup position with your hands slightly wider than shoulder-width apart described above).
  2. Lower your body down and then rush up, taking your hands off the ground. As you do this, clap your hands together in mid-air.
  3. Land back in the pushup position.
  4. Repeat the workout.

Your desire to reach your goals quickly is apparent, but remember to take rest days from time to time to let your body bounce back after strenuous workouts. Chest workouts will not only decline your body weight and help you pump up your arms and lower chest muscles but also lift your self-esteem and make you feel better.

  • Resistant band push-ups

It’s probably one of the best lower chest exercises and workouts. A resistance band will intensely workout the lower chest muscles and pectoralis major. The procedure is quite the same.

  1. Before you lie on the floor, hold the band at both ends of the loop and sling it around your back.
  2. Keeping the band in place, get into a press-up position.


At first, you might find that the band slips out of place – but with practice, you’ll be able to keep it in place. Now you’re ready to do resistance band chest workouts and reach a higher level of endurance.

Good Nutrition

Weight loss is just partially possible with regular workouts. If you want to improve нour appearance you need to work on your menu. Good nutrition is essential for achieving any fitness goal and normalizing your weight. Include proteins to help your pec muscles recover after a workout. Make sure to drink plenty of water as well, since staying hydrated is key to optimal health and performance.

The Bottom Line

Stop watching the cool guys’ videos and start being one of them!

The first step you need to take – is to decide to change. Then read the relevant articles, gathering all the necessary information. Lower chest exercises mainly include variations of pushups. This type of workout is proven effective and doesn’t require a lot of specific facilities or instruments – even a bench in the park can help or a resistance band.

Trying to find the best lower chest exercises, don’t get misguided. Pushups for lower chest fat will not work, and your arms will not get pumped up if you don’t check your daily menu. The food should be high in protein and contain vitamins and nutrients. Doing more and more incline or wide push-up exercises, you will meet zero results if you add lots of fatty, greasy, and sweet snacks to your diet. Before buying special fitness bars, check the ingredients and be prepared for some sugary-fatty surprises. Oatmeals may be the only thing appropriate for healthy nutrition.

On your way to success, you may need some support, a partner who can lift you up when your motivation is low, and whom you can share the results with.

Good look, and never ever give up!


🏋️‍♂️How do I build my lower chest❓

🏋️‍♂️ Here is a list of exercises that help gain strength and definition in the lower chest:
  • Incline push-ups.
  • Incline dumbbell bench press.
  • Incline dumbbell bench press with external rotation.
  • Cable crossover.
  • Push-ups on bars.

🏋️‍♂️Do push-ups work lower pecs❓

🏋️‍♂️One of the best lower chest exercises to start with is the incline bench press. They target not only the lower chest and triceps, but also the shoulders, making them sort of a versatile upper body exercise.

🏋️‍♂️What Pushups are best for lower chest❓

🏋️‍♂️The most effective for working out the lower part of the chest are tilted push-ups. Push-ups are a great multifunctional exercise because they engage your entire upper body and back. When doing incline push-ups, more attention is paid to the lower part of the chest.

Eva Patton

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