Lower chest: exercises and how to train
The lower chest is made up of the bottom fibers of the pec major, running from the lower breastbone and rib cartilage to the upper arm. They pull the arm down and in from a raised position, so they work hardest when your arms travel from high to low. They give the chest its sharp lower edge.
How to train it
Train it with a high-to-low path: Dips with a forward lean, and Bench press touched to the lower chest. For an isolation option, set up Cable crossover from the high pulleys and bring the handles down toward your waist. It already gets plenty of work from regular pressing, so 3–6 extra sets a week are enough for an emphasis.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other chest muscles
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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