Do pushups to tone your lower chest.
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Your chest muscles, or pecs, consist of the clavicular head, which is your upper chest, and the sternal head, which is your lower chest. You can strengthen and tone your lower chest with bodyweight exercises of varying difficulty. These range from bent-knee pushups to ring-dips. Your choice should depend on your level of fitness and capabilities.
Bodyweight exercises that target the lower chest include standard and incline pushups, and dips.
Get Down With Pushups
Pushups work your lower chest together with your anterior deltoids and triceps. Adopt the pushup position, with your hands flat on the floor approximately shoulder-width apart and your legs extended behind you. Keeping your body straight, push up until your arms are straight and your weight balanced on your toes and arms. Engage your core to help keep your body straight and lower your body by bending your elbows. Stop before your chest touches the floor, then push up until your arms are fully extended. Keep your knees on the floor and do bent-knee pushups if you are unable to do full pushups.
Target Your Lower Chest
Inclined pushups allow you to focus strongly on your lower chest. To perform the exercise, place your hands on an elevated surface with your legs extended behind you. With your weight balanced on your arms and toes, engage your core and lower your body until you feel a stretch on your chest muscles. Push up to return to your starting position and repeat. Place your hands on a stability ball to make the exercise more difficult. The unstable surface forces your chest muscles to work harder to stabilize you.
Build Your Strength
If you are feeling strong, do chest dips on a parallel bar to target your lower chest. This intense exercise really blasts your chest, anterior deltoids and triceps. Mount the station, grasp the bars and balance your weight on straight arms. Tilt your body forward to shift the focus from your triceps onto your chest and lower your body in a controlled fashion. Stop when your upper arms are perpendicular to your forearms and push up to your starting position. This exercise places considerable stress on your shoulder joints. Avoid it if you have shoulder problems.
Make Like A Gymnast
If you are an advanced exerciser and want to take your chest workout to another level, hit your lower chest with ring dips on gymnastic-type rings. The instability of the rings make you work extremely hard as you balance your entire weight on your arms. Grasp the rings firmly, engage your triceps and straighten your arms. With the rings roughly at waist height and your legs dangling, cross your ankles and engage your core to stabilize your body and keep it from swinging. Tilt your chest forward slightly and lower your body in a controlled fashion by bending your elbows. Keep your elbows and arms close to your body. Stop when your upper arms are parallel to the floor, then push up and straighten your arms.