best push-ups for lower chest

Bombshell Curves: How to Get Them With Lower Chest Push-Ups

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If you want bombshell curves, then lower chest push-ups are the way to go. 

This exercise is a great way to sculpt and define your lower chest muscles. It’s also a great way to burn calories and lose weight. 

This blog post will discuss how to do lower chest push-ups correctly and provide a few variations you can try. 

Let’s get started!

Factors to Consider

When sculpting your lower chest with push-ups, the factors to consider include mastering the standard push-up form, your overall fitness routine, and your nutrition.

Let’s break these down below:

Mastering the Standard Push-Up

To properly target your lower chest muscles, you must master the standard push-up form. This means keeping your hands shoulder-width apart and your body in a straight line from head to toe.

Common mistakes that mess up your form include:

  • Sagging in the middle
  • Letting your hips drop
  • Flaring your elbows out to the sides
  • Placing your hands too close together or too far apart
  • Not keeping your body in a straight line

If you make any of these mistakes, it’s time to fix your form. The best way to do this is by practicing in front of a mirror or getting someone to help you correct your form.

Overall Fitness Routine

You need to have a well-rounded fitness routine to get the most out of lower chest push-ups. This means incorporating other exercises that target your upper body and core, along with enough rest days to help your muscles grow.

Some great exercises to pair with lower chest push-ups include:

  • Overhead press
  • Pull-ups
  • Rows
  • Planks

You can also try gym machines for the chest, such as:

  • Chest press machine
  • Cable fly
  • Pec deck

Similarly, you can try swimming and rowing to increase your chest muscles.

Warning: Don’t work on your chest and arms daily. You need at least one rest day between these workouts; use that time wisely to work on your back, core, and legs.

Nutrition for Bombshell Curves

Getting the nutrition part down is key to any lower chest push-up routine. After all, you can exercise all you want, but if your diet is poor, you’ll never see results.

Here are a few tips to help you eat for lower chest success:

  • Focus on lean protein sources, such as chicken, fish, tofu, and legumes.
  • Eat plenty of healthy fats, such as avocados, nuts, and seeds.
  • Load up on fruits and vegetables.
  • Stay hydrated by drinking plenty of water throughout the day.
  • Avoid processed foods, sugary drinks, and excessive alcohol intake.

5 Best Lower Chest Push-Up Variations

There are a few lower chest push-up variations you can try to mix things up and challenge your muscles. These include:

1. Pulsing Push-Ups

pulsing push-ups

Pulsing push-ups are just what they sound like; you will have to lower yourself slowly and then pulse at the bottom for 30 seconds.

Here’s how to do them correctly:

  • Start from your toes or knees in a plank position.
  • Your hands should be placed beneath your shoulders, and your core should be engaged.
  • Ensure you’re holding a straight line from your shoulders to your tiptoes or knees.
  • Bend your elbows until your chest is as low to the ground as possible.
  • Start pulsing, aiming for 30 seconds. 
  • If you can’t hold the pulses for that long, start with just five seconds.

The premise behind this type of push-up is that it will help you engage your lower chest muscles better. After all, your pecs work the hardest when you’re in that lowest part of the push-up.

This variation is excellent for beginners still mastering the standard push-up form.

2. Lower Chest Push-Up Negatives

Lower Chest Push-Up Negatives

Negative lower chest push-ups are another great way to target your lower pecs. For this variation, you will lower yourself down slowly and then hold the bottom position for as long as possible.

Here’s how to do them correctly:

  • Start from a standard plank position, either from your toes or knees.
  • Keeping a straight line, lower yourself as close to the ground as possible.
  • Hold this position for at least five seconds, but aim to get to 30.
  • Rinse and repeat five to ten times.

3. Wide Push-Ups

wide push-ups

Your arms work like levers during a push-up. That means that the closer your hands are to your shoulders, the less work your chest muscles must do.

But when you place your hands wider, it puts more of the load on your chest muscles and takes some of the strain off your arms and shoulders. This is why this variation is so effective for targeting your lower pecs.

Here’s how to do it correctly:

  • Start by placing your hands wider than shoulder-width apart.
  • Your body should be in a straight line from your head to your tippy toes, and your abs should be engaged.
  • Lower yourself down into a push-up, taking a deep breath in.
  • Press back up to the starting position.

If you find this push-up too difficult, try doing it on your knees or against a wall. You can also make it easier by placing your hands closer until you’ve mastered the standard push-up position.

4. Incline Push-Ups

incline push-ups

This variation is a great way to target your lower chest muscles without putting too much strain on your shoulders. We wrote more about incline push-ups here.

And it’s one of the easiest variations for beginners.

Here’s how to do it correctly:

  • Place your hands on a chair or bench. 
  • Maintain a straight line from your shoulders to your tiptoes or knees, ensuring you’re not pushing your hips up or arching your back.
  • Lower yourself until your chest is just above that chair’s or bench’s surface.
  • Press back up to the starting position.

5. Narrow Push-Ups

Narrow Push-Ups

Narrow push-ups focus on your triceps and lower chest muscles most because your hands will be positioned near your body and lower on your torso.

That’s why your lower pectoral muscles and triceps will have to push harder to lift your torso.

Here’s how to do them:

  • Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
  • Lower your body down until your chest is just above the ground. Be sure to keep your core engaged and back straight throughout the movement.
  • Pause for a moment at the bottom of the push-up, and then press back up to the starting position.
  • Repeat for eight to 12 reps.

Wrap Up

Give these variations a try and see which ones work best for you. Remember to focus on form first and foremost. 

You can make things easier by completing these push-ups:

  • From your knees
  • On a wall
  • Using a resistance band above your elbows to get more range of motion

You can also make things harder by :

  • Doing them one-arm style
  • Wearing a weighted vest
  • Supporting your hands on a wobbly surface, such as a stability ball or Bosu ball
  • Adding pulses at the bottom of each movement
  • Adding a clap at the top of each push-up

With consistent practice, you’ll achieve those bombshell curves in no time.

John Claxton
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