Yash Birla, a prominent Indian industrialist and fitness enthusiast, is known for his dedication to health and wellness. His lower chest workout is designed to target the lower pectoral muscles, providing a balanced and well-defined chest. This workout incorporates a mix of compound and isolation exercises to effectively engage the lower chest.

Here’s a detailed guide to Yash Birla’s lower chest workout at Gym:


Before starting the workout, it’s crucial to warm up to prepare your muscles and joints for the exercises. A good warm-up can include:

  1. Dynamic Stretches: Perform dynamic stretches focusing on the chest, shoulders, and triceps. Arm circles, arm swings, and chest openers are effective.
  2. Light Cardio: Engage in 5-10 minutes of light cardio, such as brisk walking, jogging, or using the elliptical machine, to increase blood flow and heart rate.

Lower Chest Workout Routine

Decline Barbell Bench Press

The decline barbell bench press is a cornerstone exercise for targeting the lower chest.

  • Setup: Adjust the bench to a decline position (around 15-30 degrees).
  • Execution: Lie on the bench, grip the barbell slightly wider than shoulder-width, and lower the bar to your lower chest. Push the bar back up, fully extending your arms.
  • Sets and Reps: 4 sets of 8-12 reps.

Decline Dumbbell Press

The decline dumbbell press helps in isolating each side of the chest and allows for a greater range of motion.

  • Setup: Set the bench to a decline position.
  • Execution: Hold a dumbbell in each hand, palms facing forward. Lower the dumbbells to the sides of your chest, then press them back up until your arms are fully extended.
  • Sets and Reps: 4 sets of 10-12 reps.

Chest Dips

Chest dips are an excellent bodyweight exercise to target the lower chest and triceps.

  • Setup: Use parallel bars.
  • Execution: Lean slightly forward, bend your knees, and lower your body until your upper arms are parallel to the ground. Push back up to the starting position.
  • Sets and Reps: 4 sets of 8-12 reps.

Decline Cable Flyes

Decline cable flyes provide constant tension on the lower chest muscles throughout the movement.

  • Setup: Adjust the cables to a high position.
  • Execution: Stand in the centre with a slight forward lean. Hold the handles and perform a fly motion, bringing your hands together in front of your lower chest.
  • Sets and Reps: 4 sets of 12-15 reps.

Dumbbell Pullover

The dumbbell pullover targets the lower chest while also engaging the lats.

  • Setup: Lie on a flat bench with your head supported.
  • Execution: Hold a dumbbell with both hands, extend your arms above your chest, and lower the dumbbell behind your head in an arc motion. Pull it back up to the starting position.
  • Sets and Reps: 3 sets of 10-12 reps.

Cool Down

Cooling down after a workout is essential for recovery and flexibility. Include the following in your cool down:

  1. Static Stretches: Perform static stretches for the chest, shoulders, and triceps. Hold each stretch for 20-30 seconds.
  2. Foam Rolling: Use a foam roller to release tension in the chest and upper body muscles.

Additional Tips

  • Proper Form: Always prioritize proper form over heavier weights to avoid injury and ensure the target muscles are effectively engaged.
  • Breathing: Maintain proper breathing patterns. Exhale during the exertion phase (pushing/pressing) and inhale during the lowering phase.
  • Progressive Overload: Gradually increase the weight or resistance to continue making progress and building strength.
  • Rest and Recovery: Allow adequate rest between sets (60-90 seconds) and ensure you have rest days to let your muscles recover.

Yash Birla’s lower chest workout at gym is designed to maximize muscle engagement and growth. By following this routine with dedication and proper technique, you can achieve a well-defined and balanced chest at Pump Gym. Remember, consistency and patience are key to seeing results in any fitness journey.