Any fitness enthusiast is after is a well-rounded, well-scuplted body, and that includes your lower chest. The lower chest might not be an area you just happen to be working out, so finding a few focused lower chest exercises with dumbbells at home, won’t do any harm. Being a mom, I always open up my exercises so that they are easily used at home. Life can get in the way, and that doesn’t mean your fitness life has to be placed on hold.

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Lower chest exercises with dumbbells to help you evenly tone.

I love focusing my workouts specifically for women, but that doesn’t mean that men can’t use them too. These lower chest exercises for women are what I have found to be most effective for me, and I’m sure they will be for you too. Investing in a good dumbbell set is a good place to start, especially if you want to work out at home. Remember, training alone won’t get you to your fitness goals, you need to follow a healthy diet too. Abs are made in the kitchen, don’t forget that!

Dumbbell Chest Fly.

This exercise is one of the best lower chest exercises at home because of the isolation of the pectoralis major, more specifically the lower fibers, which is great for sculpting your chest. The controlled movement allows for a deep stretch and a strong contraction at the top of the motion, helping you build muscle and gain strength. A chest fly can be done on a yoga mat on the ground, or you can use a bench to give yourself more place to move.

To do dumbbell chest flyes, lie on a flat bench with a dumbbell in each hand, palms facing inward. Begin by extending your arms directly above your chest, maintaining a slight bend in your elbows. Lower the dumbbells out to the sides in a wide arc while keeping your elbows slightly bent, feeling a stretch in your chest muscles. Squeeze your chest muscles to bring the dumbbells back to the starting position, focusing on control throughout the motion.

Try doing 10 – 12 reps and repeat for 3 sets.

RELATED: What Muscles Do Dips Work The Most When Working Out?

Crossover Hammer Curl.

I quite love this movement because it feels like it works muscles that never get worked. The crossover hammer curl engages the pectoralis major and stabilizing muscles, which help you build and strengthen muscle. For this movement, you can use either dumbbells or a kettlebell depending on the rest of your workout.

To do a crossover hammer curl, start by standing with your feet shoulder-width apart with a dumbbell in each hand, palms facing toward each other. Press one dumbbell upward and across your body, while the other remains stationary. As you press, focus on contracting your chest muscles to maximize engagement. With a controlled movement, lower the dumbbell back to the starting position and repeat on the other side.

Try doing 12 – 15 reps per side and repeat for 3 sets.

Decline chest press.

Although it might be uncomfortable at first, adjusting the bench angle to a decline position targets the lower fibers of the pectoralis major. If you don’t have a bench at home, no problem! Instead of lying on a bench, position your body in a bridge position. This might make the exercises harder, but you’ll be working your core muscles too, which is a bonus! Another option would be to use a foam roller or something similar to elevate your lower body.

To do a decline chest press, lie on a decline bench with a dumbbell in each hand, palms facing forward. Lower the dumbbells until your elbows form a 90-degree angle, then press them back up explosively, focusing on squeezing the chest muscles at the top of the movement. Lower the dumbbells in a controlled manner and repeat.

Try doing 12 – 15 reps per side and repeat for 3 sets.

RELATED: The Benefits Of A Full Body Workout With Dumbbells.

Close grip bench press.

This is one of my favorite lower chest exercises with dumbbells, just because it works so well. By bringing your hands close together, you shift the focus to the inner and lower parts of your chest. You can further intensify the exercise by doing it in a decline position either on a bench or the floor.

To do a close grip bench press, lie on a flat bench with a dumbbell in each hand, palms facing inward and almost touching each other. Lower the dumbbells until they are near your chest, then press them back up explosively while maintaining control. Repeat this exercise in a controlled motion.

Try doing 12 – 15 reps per side and repeat for 3 sets.

Underhand chest fly.

This is quite an interesting variation, but it works quite well and can be done at home with dumbbells. By changing your grip to underhand, you change the angle of the exercise and put focus on the lower chest. These lower chest exercises at home can be done anywhere without a problem. Grab a set of dumbbells and you’re well on your way.

To do an underhand chest fly, stand with your feet shoulder-width apart with a dumbbell in each hand, palms facing upward. Starting with your hands by your side, move your hands up and in line with your chest squeezing your pecs. With a controlled motion, lower the dumbbells back down to your side.

Try doing 12 – 15 reps and repeat for 3 sets.

Dumbbell pullover.

This is a great compound exercise that activates the muscles in your chest, back and core. Make sure to keep your core engaged throughout the exercise to avoid any unnecessary strain on your lower back and also get the most out of this exercise.

To do a dumbbell pullover, lie on a flat bench with only your upper back and shoulders supported. Hold a single dumbbell with both hands above your chest, arms slightly bent. Lower the weight behind your head in a controlled motion until you feel a stretch in your chest, then return to the starting position by contracting your chest muscles.

Try doing 10 – 12 reps and repeat for 3 sets.

RELATED: 9 Of The Best Pull Day Exercises At Home.

Conclusion.

Adding a few lower chest exercises with dumbbells to your workout session can build lower chest development and achieve a more balanced, lean physique. Remember to focus on proper form, gradually increase weight and volume, and allow for adequate rest and recovery between workouts. It’s important to always keep a healthy diet in mind when trying to build muscle or lose weight. Consistency is key in anything you do, but don’t give up! You’ve got this.

Happy training,

Your Wellness Warrior!