Working the lower chest muscles is a great way to improve your overall strength. The lower chest muscles include the external oblique and internal oblique. A strong lower chest will help in developing overall upper body strength, helping you work with bigger heavier weights. If you are not familiar with lower chest exercises with dumbbells, then this article is just for you.
Here, you will find some lower chest exercises with dumbbells you can add to your routine or modify as needed.
1. Decline dumbbell bench press
Decline dumbbell bench press is a move that not only has a lot of benefits but can be performed by both men and women. This move helps to sculpt the chest, shoulders, and triceps while improving your overall strength and performance in the gym. They place minimal stress on the elbows and wrists, which can be beneficial when building muscle mass.
Here is how you do decline the dumbbell bench press:
- Position yourself on a decline bench with a dumbbell in each hand.
- Start the movement by lowering the dumbbells to your chest, keeping your elbows close to your sides.
- Once the dumbbells reach your chest, press them back up to the starting position.
- Repeat for the desired number of repetitions.
A decline dumbbell bench press is a lot harder than the regular version, but it’s definitely worth the extra effort. Plus, they are much more effective when it comes to building strength and enhancing muscle definition in your upper body. So if you want to build a better physique and gain greater overall strength, then don’t neglect your decline presses.
2. Decline dumbbell close grip bench press
The decline dumbbell close grip bench press is a great exercise that gives you the benefits of a bench press while making it easier on your shoulder. This is especially useful if you are already suffering from shoulder inflammation or injury, as it works to strengthen and stretch out your muscles around them.
To do this exercise:
- Start by lying down on a decline bench with your feet firmly planted on the ground.
- Grab a set of dumbbells and position them at your chest, keeping your palms facing each other and the dumbbells almost touching.
- From here, press the dumbbells up towards the ceiling, making sure to keep your elbows close to your sides throughout the movement.
- Once your arms are fully extended, pause for a moment before lowering the dumbbells back to the starting position.
Make sure to use good form, making slow controlled movements instead of letting the weights just drop. If your grip is holding you back on this exercise, use a thinner bar that you can grip easier.
3. Dumbbell pullover
The dumbbell pullover is a classic exercise for the chest. It’s especially good if you want to build bigger and stronger pectoralis major or lower chest muscles. You’ll be performing this exercise with dumbbells in your hands and you should start off using lightweight as well. After completing repetitions with slow, controlled movements you can switch to using heavier dumbbells for extra resistance.
Here is how you do this exercise:
- Lie flat on a bench holding a dumbbell with both hands at arm’s length above your chest.
- Slowly lower the dumbbell behind your head, keeping your elbows and upper arms stationary.
- Pause when your triceps are parallel to the floor, then return to the starting position by pressing the dumbbell back up.
- Repeat for the desired number of repetitions.
When doing the dumbbell pullover, it is important to keep your elbows and upper arms stationary. This will ensure that you are targeting the chest muscles and not the triceps. Also, be sure to use a slow and controlled motion when lowering the dumbbell behind your head.
4. Dumbbell bench press
The dumbbell bench press is probably the most underrated and underutilized exercise that is overlooked. This exercise is an effective way to get your pecs bigger and stronger because these are the most involved muscles when you perform it. A strong lower chest provides you with the strength to support your upper body and will give you a huge boost in posture and overall appearance.
To do dumbbell bench press:
- Place a dumbbell of moderate weight on each side of a flat bench.
- Sit on the bench and position the dumbbells so that your palms are facing your thighs.
- Lie back on the bench and extend your arms straight up above your chest.
- From this position, lower the dumbbells in a controlled manner to the sides of your chest.
- Pause for a moment and then press the dumbbells back up to the starting position.
When performed correctly, the dumbbell bench press can target all three parts of your chest and strengthen your shoulders, arms, and even your core. So if you’re looking for a great exercise that will help you become stronger and more muscular, then go with this one.
5. Dumbbell chest flyes
A dumbbell chest fly is an isolation exercise that you can use to target your chest. You can also use this exercise for weight loss or to build up muscle mass. It’s a compound movement made up of three main parts: the eccentric part (lowering) and the concentric part (raising).
Here is how you do this exercise:
- Start by lying on a flat bench with a dumbbell in each hand.
- Bring the dumbbells up so that they are level with your chest.
- From here, slowly lower the dumbbells out to the side until your arms are in line with your body.
- Once you have reached this point, pause for a moment before slowly raising the dumbbells back up to the starting position.
The dumbbell chest flye is a fantastic exercise and an excellent way to build up mass in your chest. It can be used as part of a full-body workout, or even on its own for more focused training. Give it a try next time you have a set of dumbbells to yourself!
Conclusion
Lower chest exercises with dumbbells can help you develop a strong, ripped upper body like never before. With these easy-to-perform exercises, your lower chest muscles will look fuller and more defined than ever. Also, doing lower chest exercises with dumbbells will help you build overall upper body strength, helping with bigger heavier weights.
