Pushups are a great way to workout your chest. But what about pushups that work lower chest? We live in a world where a new breakthrough workout routine or exercise comes out every day.
Fake fitness gurus will try to get you to buy their products that will get you jacked overnight. The sooner you realize that this is not going to happen, the better off you are going to be in the long run.
Building your body takes a lot of time, dedication, and commitment. Your lower chest is one of those parts of your body that might need some work.
I am one of those people that struggled with chest formation initially.
In this article, we are going to discuss my 3 favorite pushups that work lower chest. If you do these 3 pushups in addition to your regular workout plan, there is no doubt that your lower chest will become more defined.
Again, I am going to stress that you have patience. Building your body is always a work in progress.
Before we get into these pushups, I recommend downloading our app All Workouts: Personal Trainer (iOS | Google Play). You will find FREE workout plans to build solid muscle. You will also find the ability to build custom workouts.
D you want to create a dedicated pushup day? If that is what you desire, you can make it happen. Our app is all about finding what workout plans work best for you while building some solid muscle.
Close Grip Pushup
The close grip pushup is going to work your inner and lower chest. You will find that this pushup is a lot more challenging than your standard pushup. This is because a lot of the focus goes straight to your chest.
Some people might have difficulty at first while doing the close grip pushup. Others might think these are not enough. For those who think it’s not enough, add a weighted vest to your routine. Check out our list of best exercises with a weighted vest.
The close grip pushup is going to be your foundation for building a strong and defined lower chest. Do not be afraid to experiment here with different positions.
You can put your feet on a bench for more added weight and a slightly improved angle. The goal here is to make sure you are focusing on your chest.
Be sure to tuck your arms tight by your side. If they are flailing outwards, you will find that your chest isn’t as targeted.
Medicine Ball Crossover Pushup
Ok, now we are getting fancy with the pushups. The medicine ball crossover pushup is not for the faint of heart. This one is going to push you to heights that you thought weren’t possible before.
Essentially, you are doing a pushup with one hand on the medicine ball, then switching hands and doing it again. And repeating this process until you can’t push up anymore.
If you don’t have a medicine ball, do not worry. You can use a small box or just about anything that is sturdy and 6-12 inches in height. The goal here is really just to elevate one hand while doing a pushup and then switching to the other.
If you insist on getting a medicine ball, I recommend this one from Amazon.
I have a little tip for you regarding the targeting of your lower chest. The farther down your hands go, the more it is going to target your lower chest. Try it out and you will see the difference.
Instead of having your hands about even with your chest, experiment with them down by your lower ribs. You should feel your lower chest being hit hard with this differentiation.
You know that I couldn’t complete this list without the classic standard pushup. Just because the regular pushup is as old as time does not mean that it is not immensely effective.
I mentioned briefly in the introduction that the fitness industry is always trying to sell us on the idea that some new exercise is going to “change the game.” It never does, it is just another way to sell us new things.
The standard pushup is extremely effective in working out your whole entire chest. This is of course one of our favorite pushups that work lower chest.
The great thing about the standard pushup, is that you can really experiment with hand placements here. As I touched on in the medicine ball crossover pushup section, you can lower your hands here to target your lower chest more.
It doesn’t matter how you cut it, the standard pushup has been around forever and it will continue to be around. The standard pushup is a tried and true exercise for hitting your chest, which also includes your lower chest.
Main Point: Pushups that work lower chest
There is an endless sea of exercises out there that not many people know about. Then there are the tried and true exercises like pushups that are proven to target your chest.
In this quick list of pushups that work lower chest, we only covered 3 exercises. Why? Because we know for a fact that these 3 pushups are extremely effective when targeting your lower chest.
The close grip pushup is going to target your inner chest and lower chest. The medicine ball crossover pushup is going to target your chest overall and especially your lower chest. And finally the standard pushup is the tried and true method for building your whole chest up.
If you can work these 3 pushups into your regular workout routine, you will find that your lower chest is going to build up.
If you are struggling to put on muscle in general, I definitely recommend checking out our 3 tips for going from a thin body to a muscular body.
I personally struggled with putting on muscle for many years until I realized that I wasn’t eating enough calories to build muscle.
Pushups will help you build a solid chest, but you need to be mindful of what you are putting into your body as well.