{"id":56721,"date":"2026-02-02T05:00:00","date_gmt":"2026-02-02T04:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=56721"},"modified":"2026-02-16T12:36:16","modified_gmt":"2026-02-16T11:36:16","slug":"20-min-lower-chest-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/20-min-lower-chest-strength-workout\/","title":{"rendered":"Workout of the week: 20-min lower-chest strength workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ lower-chest <\/strong>strength workout \/ 20 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Smith machine, gym bench & chest press machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

It’s one of those classic gym dreams: walking in, grabbing a bench, and magically building a chest that looks and feels good.<\/strong> 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.<\/strong><\/p>\n\n\n\n

We’re here to help you fix that. This lower-chest strength workout<\/strong> has 4 exercises<\/strong>, all with 8 reps<\/strong>, which means you should focus on using heavier weights than usual. You’ll complete 4 sets<\/strong>, resting 1 minute between exercises and rounds<\/strong>. In total, this workout will take you around 20 minutes<\/strong>.<\/p>\n\n\n\n

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  1. Smith machine chest press <\/li>\n\n\n\n
  2. Incline push-up <\/li>\n\n\n\n
  3. Chest press <\/li>\n\n\n\n
  4. Seated dip <\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s do this!<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 4 exercises<\/li>\n\n\n\n
    • 8 reps<\/li>\n\n\n\n
    • 4 sets<\/li>\n\n\n\n
    • 20 minutes total <\/li>\n\n\n\n
    • Equipment: Smith machine, gym bench & chest press machine<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      4 sets<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – SMITH MACHINE CHEST PRESS<\/h3>\n\n\n\n

      8 reps<\/strong><\/p>\n\n\n\n

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      • Set up a flat bench beneath the Smith machine and lie down with your eyes aligned under the bar.  <\/li>\n\n\n\n
      • Place your feet firmly on the floor and grip the bar slightly wider than shoulder-width apart.  <\/li>\n\n\n\n
      • Unrack the bar and lower it in a controlled motion toward the middle of your chest, keeping your elbows slightly tucked.  <\/li>\n\n\n\n
      • Press the bar back up until your arms are extended, without locking the elbows.  <\/li>\n\n\n\n
      • Lower with control and repeat. <\/li>\n<\/ul>\n\n\n\n
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