What pushups target the lower chest?

Author: Dr. Camryn Borer MD  |  Last update: Tuesday, September 9, 2025

If you elevate your hand placement and peroform incline pushups, you'll emphasize the lower chest fibers. If you place your hands on the floor and perform regular pushups, you'll work the middle and lower fibers of your chest.

What chest exercise for lower chest?

For lower chest, you can do incline push-ups or chest dips (lean forward, legs in front of you).

What pushups target the chest the most?

The best push-up for the chest is the wide grip push-up. This type of push-up targets the chest muscles more than other types, as it requires you to spread your arms wider than you would for a standard push-up.

Which bench targets the lower chest?

While regular flat or incline bench presses deliver a solid chest workout, the decline version uniquely targets the lower pectoral muscles.

Is lower chest easy to build?

For many guys, the lower pecs are the most difficult area of the chest to fully develop. In most cases, this has less to do with the exercises they're performing and more to do with HOW they're performing those movements.

Best Workout To Lose MAN BOOBS After 40 - Build A Massive Chest | 3 Exercises

What pushup works lower chest?

Position a barbell on a rack at a low angle, and assume a push-up position with your hands on the bar and your lower body oriented at a downward angle toward the ground. Because of the angle of the arm, the incline pushup is going to hit the lower chest preferentially.

Which part of chest is hard to grow?

The upper chest is typically one of the toughest areas of the upper body to develop. There are various reasons for this, and like most things, there are ways to work around it. Here are five reasons why your upper chest is lagging in comparison to the rest of the chest region.

Do dips work the lower chest?

For example, chest dips are good for emphasizing the lower portion of the pectorals, leading to more balanced development. But, tricep dips are also beneficial because the movement allows you to overload the triceps with greater resistance.

Is 100 pushups a day good?

Doing 100 push-ups a day can be an impactful element of your overall strength-building and -maintaining routine. And you don't need to be at a gym to do them. “It's a quick and efficient way to strengthen some upper body muscles,” Rad says. “It is a bodyweight move that can be done virtually anywhere.”

What do diamond push ups target?

While diamond push-ups mainly work your triceps, muscles of your upper back and shoulders deserve honorable mention. “Diamond push-ups strengthen the deltoid and trapezius muscles, which also stabilize the movement,” says Erik.

What is the hardest push-up?

The Plance Push Up is arguably the most challenging variation on this list. Basically, it is like a regular push up – except with your feet completely in the air the entire time! That's right, you are supporting the weight of your body with just your hands.

What do decline pushups do?

Triceps and biceps: The decline press-up works the triceps predominantly over the biceps, however both muscles work during the entirety of the rep. Back and core: To keep the body stable and rigid, the back and core muscles work to prevent arching of the spine or dipping of the hips.

How do you shape the bottom of your chest?

The Best Lower Chest Workout for Shape and Strength
  1. Decline Barbell Bench Press. The decline barbell bench press is a great move for strengthening your lower chest. ...
  2. Decline Dumbbell Bench Press. ...
  3. Decline Dumbbell Fly. ...
  4. High Pulley Crossover. ...
  5. Chest Dips.

What push ups are good for chest?

The wide push-up is excellent for targeting your chest muscles. Be sure to avoid taking your hands out too wide, and keep your elbows pointing back to protect your shoulders. How to do it: Start with hands slightly past shoulder-width, a bit farther apart than a standard push-up position.

How many push-ups per day?

There's no magic number of push-ups you should do per day. Try working your way up to 1 to 3 sets of 10 to 20 repetitions to strengthen your upper body. If building bigger chest muscles is your goal, doing more push-ups might seem ideal.

How to get a defined jawline?

Jawline Exercises
  1. Neck curl up: similar to abdominal crunches, neck curls activate neck muscles that are rarely used in everyday life. ...
  2. Chin lifts: Tilt your head upwards and stretch your lips as if you're blowing a kiss. ...
  3. Collarbone backup: This exercise works the muscles beneath your chin.

How to target the lower chest with push-ups?

The Incline Pushup angles your body upward, but angles your arms downward into that 45 degree angle to allow you to target your lower chest fibers.

What happens if you do 100 incline push ups everyday?

Completing 100 Push Ups a day can lead to increased muscle mass and upper body strength, specifically in the chest, shoulders, triceps, and core. It can also improve endurance and cardiovascular health.

What do Spiderman push-ups work?

The Spiderman Push-up targets the chest, triceps, rectus abdominis, obliques, and shoulders. You can also expect to feel engagement through your hip flexors and thighs, specifically the quadriceps.

Is lower chest easy to grow?

The short answer to the question is yes, but training your lower chest isn't as straightforward as targeting other muscles, like your biceps. You won't find one exercise that directly isolates that exact area of the muscle group, like curls do for your arms.

What is the easiest muscle to grow?

Here are three specific examples of muscles considered the easiest to build.
  • Biceps and Triceps. The biceps and triceps are the main muscles in your upper arm, with the triceps being the arm's largest muscle. ...
  • Latissimus Dorsi. ...
  • Quadriceps. ...
  • Calves and Forearms. ...
  • Abdominal Muscles. ...
  • Hamstrings.

Why is my chest so bony?

Pectus carinatum is a chest wall problem where the front of the chest sticks out more than it should. It happens when the ribs and breastbone (sternum) grow outward more than usual. The condition mostly affects boys and usually gets worse during adolescence, especially during growth spurts and the teen years.

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