ALL LEVELS / lower-chest strength workout / 20 minutes
Equipment: Smith machine, gym bench & chest press machine
It’s one of those classic gym dreams: walking in, grabbing a bench, and magically building a chest that looks and feels good. However, we all know that results require work; plus, most chest routines heavily rely on upper-chest exercises, while the lower chest receives barely any attention. But the lower portion is what gives your pecs that sharp, sculpted shape everyone wants.
We’re here to help you fix that. This lower-chest strength workout has 4 exercises, all with 8 reps, which means you should focus on using heavier weights than usual. You’ll complete 4 sets, resting 1 minute between exercises and rounds. In total, this workout will take you around 20 minutes.
- Smith machine chest press
- Incline push-up
- Chest press
- Seated dip
Ready? Let’s do this!
WORKOUT SETUP
- 4 exercises
- 8 reps
- 4 sets
- 20 minutes total
- Equipment: Smith machine, gym bench & chest press machine
WORKOUT EXERCISE LIST
4 sets
1 – SMITH MACHINE CHEST PRESS
8 reps
- Set up a flat bench beneath the Smith machine and lie down with your eyes aligned under the bar.
- Place your feet firmly on the floor and grip the bar slightly wider than shoulder-width apart.
- Unrack the bar and lower it in a controlled motion toward the middle of your chest, keeping your elbows slightly tucked.
- Press the bar back up until your arms are extended, without locking the elbows.
- Lower with control and repeat.
2 – INCLINE PUSH-UP
8 reps
- Stand facing a bench or box.
- Place your hands slightly wider than shoulder width and walk your feet back until your body forms a straight line.
- Lower your chest toward the edge of the bench, keeping your core tight and your elbows close to your body.
- Push yourself back up until your arms are extended without locking the elbows.
- Move smoothly through each rep.
3 – CHEST PRESS
8 reps
- Sit on the machine with your feet flat on the floor and your back pressed firmly against the pad. Adjust the seat so the handles are at mid-chest level.
- Grip the handles and brace your core.
- Push the handles forward until your arms are extended without locking the elbows.
- Pause briefly, then return slowly to the starting position with control.
4 – SEATED DIP
8 reps
- Adjust the seat so the handles sit at chest height.
- Sit tall with your feet placed on the footrests and grab the handles.
- Press the handles down by extending your arms and squeezing your triceps.
- Return slowly to the start position under control.
- Repeat.
Choose below your next challenge after this lower-chest strength workout:
- 20-min HIIT push workout
- 20-min upper back workout
- 25-min dumbbell upper-body strength
- 25-min kettlebell strength workout
- 10-min AMRAP cardio workout
- 20-min Christmas circuit workout
- 25-min rotational workout
- 30-min upper-chest workout
- 20-min posterior-chain workout
- 15-min AMRAP barbell workout
- 30-min back strength workout
- 20-min EMOM dumbbell workout
