The Best Workout for an Underdeveloped Chest

Are you frustrated with your lack of progress in developing a muscular chest? Learn the top exercises and tips to maximize your chest gains in this article. You’ll be feeling strong and confident in no time!

Quick facts: Best Workout For Under Chest

  • ✅ Pushups are the best exercise to target the under chest muscles – American Council on Exercise
  • ✅ Under chest exercises can be done two to three times per week to work the chest muscles – Harvard Health Publishing
  • ✅ Isometric exercises are great for targeting the under chest muscles – Mayo Clinic
  • ✅ Dips are effective for building strength in the under chest – American College of Sports Medicine
  • ✅ Reverse flys are a great way to strengthen the under chest muscles – Shape Magazine
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    Anatomy of the Chest

    The chest is composed of two major muscles: the pectoralis major and the pectoralis minor. The pectoralis major is the larger of the two muscles and is responsible for moving the arm across the body. The pectoralis minor is a small muscle located beneath the pectoralis major and is responsible for pulling the shoulder blade downward.

    Let’s examine the anatomy of the chest in more detail so we can understand which exercises are the best for an underdeveloped chest.

    Muscles of the chest

    The chest is composed of two major muscles, the pectoralis major and the pectoralis minor.

    The pectoralis major muscle is located beneath the breast and covers most of the surface area of the chest on both men and women. It originates from the collarbone, sternum, ribs, and scapula (shoulder blades). This muscle primarily works to move and rotate your arm when activated.

    The pectoralis minor is located underneath the pec major. Running along its length are three heads – the clavicular head (upper chest), sternal head (lower chest), and abdominal head (mid-chest). Both heads work together to draw your shoulder blades down and together in a motion called scapular adduction. When isolated or working together with other muscles they can generate powerful pushing motions like pushing away from a wall or dumbbell press movements.

    Anatomical landmarks

    Anatomical landmarks are the prominent features of the chest anatomy which can be identified to help in the understanding of chest development. These landmarks include muscles such as the pectoralis major, serratus anterior, and sternalis; bony structures such as the clavicle, ribs, and spine; and also important ligaments.

    The chest is composed of three muscles: pectoralis major (the large fan-shaped muscle responsible for moving the arms forward), serratus anterior (the long slender muscle responsible for stabilizing the scapula when pushing against a wall or bench) and sternalis (the small triangular shaped muscle located in between these two larger muscles).

    Knowing these anatomical landmarks can help you determine how to best target your chest during a workout session. With proper knowledge of your chest’s anatomy, as well as a routine catered to meet your specific goals, you can achieve an underdeveloped chest that looks great!

    Exercise Selection

    Exercise selection is an important factor when it comes to building an underdeveloped chest. The best type of exercise for this specific goal should be compound exercises that target the chest like the barbell bench press, the dumbbell bench press, or the incline press. Additionally, isolation exercises such as cable flyes and dumbbell flyes can help to hone in on the particular underdeveloped muscles.

    Let’s look closer at the specifics:

    Compound exercises

    Compound exercises are considered one of the most effective exercises for an underdeveloped chest. These types of exercises involve two or more muscle groups working together to move a single weight. Examples include the bench press, pushups, and barbell rows.

    This type of exercise will help stimulate multiple muscle groups at once allowing for greater overall stimulation and better growth throughout your entire body. Compound movements also require more effort than isolation exercises such as cable flys or shoulder raises, which are more specific and target only one muscle group at a time.

    Compound exercises help to build strength, improve muscular endurance and produce greater gains in size over isolation exercises due to their multi-muscle activation benefits:

    • Build strength
    • Improve muscular endurance
    • Produce greater gains in size

    Isolation exercises

    Isolation exercises are single-joint movements that target and isolate one muscle group. Isolation exercises, such as flyes, pullovers, lateral raises and cable chest presses, offer the benefit of being able to focus on one specific area of the body at a time. They also allow for greater range of motion than compound movements like barbell bench press or push-ups, which require several muscle groups to work together to move a weight.

    This can be beneficial for people who have an underdeveloped chest because they can specifically target the smaller muscle fibers and achieve more precise form on an exercise. Additionally, isolation exercises are typically more comfortable with lighter weights than compound movements due to the shorter range of movement.

    Variations of exercises

    When attempting to build an underdeveloped chest, there are a variety of exercises one can use to target the chest muscles. When performing pushing exercises, two of the most popular and effective are the bench press and push-up. These exercises primarily target the pectoralis major (the main chest muscle), as well as other stabilizing muscles such as the deltoids, triceps, and bisceps.

    Another common exercise which targets the chest is the flye, where dumbbells or a cable pulley machine are used to move in an outward/inward motion to engage both sides of the chest.

    For those looking for variation in their workout routine, there are a variety of compound movements that engage multiple muscle groups during exercise. These include:

    • Dips on parallel bars or a dip station (which engages both arms)
    • Pull-ups (engaging back muscles along with varying amounts of chest depending on grip variations)
    • Incline presses (targeting upper and middle portions of the pecs)
    • Decline presses (targeting lower portions of pecs)

    Ultimately these variations can be used to create an individualized program that matches one’s goals while providing variety throughout their workout routine.

    Training Protocol

    Adopting the correct training protocol is key for developing an underdeveloped chest. When it comes to chest training, understanding the exercises, reps, sets and rest periods needed to stimulate the chest muscles is essential.

    In this article, we will discuss the best workout and training protocol that leads to optimal results.


    When it comes to training an underdeveloped chest, the frequency of your workouts matters. Aim to perform chest exercises two to three times per week. Allowing enough time between workout sessions will ensure that your muscle fibers have sufficient time to recover and grow.

    To make the most of each workout session, focus on progressive overload by gradually increasing the number of sets and reps you complete, while also increasing the amount of weight you lift. This will help stimulate growth in your chest muscles and promote strength gains over time. Additionally, factor in rest days between each session so that you don’t overtax your body or become overly fatigued.


    The concept of Volume in this context refers to the number of sets and reps you perform for a given exercise. When it comes to training for an underdeveloped chest, performing more Volume typically produces greater hypertrophy. This is because more volume in the form of reps and sets leads to increased time under tension, which is a key factor that leads to gains in muscle size.

    As far as how much Volume you should be doing, the answer really depends on your goals and experience level. If your goal is simply to increase the size of your chest muscles then 3-5 sets per exercise with 8-15 reps per set is a good starting place. For intermediate lifters who have some experience training with weights, 4-6 sets per exercise with 8-12 reps per set may be more suitable. Ultimately, you should experiment with different Volume levels and find what works best for you!


    In order to effectively build an underdeveloped chest, it is important to train with the proper intensity. Intensity refers to the amount of effort put into a particular exercise, including the amount of weight used, repetitions completed and rest intervals between sets. Training more intensely has been proven to stimulate muscle growth more so than low intensity workouts. As such, people with an underdeveloped chest should focus on increasing their training intensity in order to maximize its effectiveness.

    High intensity workouts can help one attain the desired results more quickly and efficiently than any other type of workout program. Additionally, intensity can be increased through supersets, drop sets or giant sets (performing 3+ exercises consecutively without rest). These types of exercises create metabolic stressors in the muscles that lead to increased gains in muscle size and strength.

    For best results, one should include a combination of moderate-high rep ranges as well as heavier low rep/high weight training protocols alongside these intense workout methods.

    Chest Workouts

    The chest is an important area to focus on when it comes to bodybuilding and strength training. A well-developed chest can improve your overall physique and give you a more powerful look. There are several different chest workouts that you can do to develop your chest muscles. Let’s take a look at some of the best chest workouts:


    Push-ups are a great bodyweight exercise that target the chest, while also engaging muscles in the arms, shoulders, and core, to provide an all-around strengthening effect.

    To do a proper push-up, begin in a plank position: your hands should be slightly wider than shoulder-width apart and your feet should be together. Keeping your body as straight as possible (a slight arch of your lower back is okay), slowly lower yourself down until your chest nearly touches the floor. Then lift yourself back up to the starting position and repeat.

    Variations on the push-up can include doing them from an incline (hands on a bench or chair) or from a decline (feet on a bench or chair) to increase or decrease resistance. Doing push-ups with proper form will help you train for upper body strength and definition.

    Bench press

    The bench press is one of the most popular exercises for strengthening and building muscle in the chest area. This exercise is performed by pressing a heavy barbell from a flat position, which isolates the chest muscles while engaging other secondary muscles such as triceps and shoulders.

    By adding weight to the barbell, you can increase the intensity of this workout to build muscle mass in the chest. It’s important to remember proper posture and technique when performing this exercise, as incorrect form can lead to injury. Doing 3 sets of 10-12 repetitions with a reasonable weight can help you achieve your desired results quickly and safely.

    Dumbbell fly

    Dumbbell flys are a great way to target the chest and add size and strength. This exercise is typically done with two dumbbells, but can also be performed with a single weight.

    The movement requires the user to hold the weights out to their sides, forming a wide “V” shape, and then raise them up over head while keeping their arms slightly bent. During this process, the elbows should remain slightly bent as they move up and down in an arch-like motion. This will ensure that the chest muscles are targeted throughout the exercise.

    Doing dumbbell flys can help create a balanced chest development, as well as improve posture. Be sure to use proper form to get maximum benefit and avoid injury:

    • Keep the elbows slightly bent.
    • Use a wide “V” shape.
    • Move in an arch-like motion.

    Incline press

    The incline press is a great exercise for targeting the upper chest and shoulders. To perform the incline press, you should lay back on an incline bench with your feet flat on the ground. Have your arms straight above your shoulders and keep them parallel to your body throughout the exercise. Slowly lower the bar until it is just below your chin while keeping your elbows close to your body, then press the barbell straight up until it is back above your chest. Making sure you keep control of the weight throughout this movement, exhale as you push upwards.

    The incline press can also be done with dumbbells or a Smith machine in a similar manner, though with varying degrees of difficulty depending on which type of equipment you are using:

    • Dumbbells
    • Smith machine

    Decline press

    Decline presses are a great exercise for targeting and building the lower chest muscles. This exercise can be performed by lying on a decline bench with your feet in the air, gripping a set of dumbbells or a barbell across your chest. Then you proceed to press the weights upward and release back to starting point, contracting your pecs throughout the movement.

    You can do this exercise with both hands at the same time or alternating each hand for a greater challenge. The decline press helps build muscle size and strength while improving muscular balance between upper and lower chest muscles. With any chest workout, it is important to focus on proper form to ensure safety, avoid injury, and maximize results.


    Eating a balanced and nutritious diet is an essential part of any fitness plan. Eating enough calories and protein will provide your body with the necessary energy and resources it needs to build muscle. For those looking to increase their chest size and develop an underdeveloped chest, nutrition is an important part of the equation.

    Let’s take a look at some nutrition tips that can help you reach your goals:


    Macronutrients are the nutrients the body needs in high amounts. They are the foundation of all nutrition, and should form the core of any diet or exercise plan. Macronutrients include carbohydrates, protein, and fat. Each serves a different purpose and provides varying amount of energy.

    • Carbohydrates provide us with quick energy and have 4 calories per gram;
    • Proteins help rebuild muscles, contain 4 calories per gram;
    • Fats provide sustained energy release as well as protection to our organs, they also contain 9 calories per gram.

    A balanced diet should always include all three macronutrients in order to provide enough energy for workout performances as well as making sure we build up muscle mass at the same time.


    When it comes to chest workouts, proper nutrition is key. Eating the right kinds of food helps to fuel your body and ensure optimal performance during your session. In addition, supplements can help give your body the extra energy and nutrients it needs for maximum gains.

    For an underdeveloped chest, you’ll want to focus on products that provide higher levels of protein and carbohydrates. The protein will support muscle development while the carbohydrates are essential for fueling intense physical activity— such as chest workouts.

    Examples of supplements include:

    • Whey protein powder
    • Mass gainers
    • Amino acids
    • Creatine monohydrate
    • Pre-workout drinks

    Of course, these should always be taken in conjunction with a balanced diet for maximum benefits and health safety.

    Meal timing

    Meal timing is an important part of any workout routine as it helps fuel and energize your body for training. For those looking to build an underdeveloped chest, it’s especially important to pay attention to meal timing in order to make sure that you have enough energy and nutrients readily available in your blood stream during workouts.

    Aim to eat a meal rich in protein and carbohydrates about 30–60 minutes before working out. This will help sustain energy levels throughout your workout and also aid in muscle recovery afterwards.

    Additionally, plan for some higher-calorie meals after your chest workout for optimal muscle growth. Include whole-grain carbs, lean proteins, healthy fats and plenty of fruits, vegetables and other micronutrients with these meals as well.

    FAQs about: Best Workout For Under Chest

    Q1: What is the best workout for under chest?

    A1: For the best workout for the under chest, the best exercise is the decline push up. This exercise will help to target the lower chest muscles and build strength and definition.

    Q2: How often should I do the decline push up?

    A2: To get the best results from the decline push up, it is recommended to do the exercise 3-4 times a week, with at least one day of rest between each session.

    Q3: What kind of form should I use when doing the decline push up?

    A3: When doing the decline push up, it is important to maintain good form throughout the exercise. Make sure to keep your back straight and your elbows close to your body as you lower and raise yourself. This will help to ensure that you are targeting the correct muscles and getting the most out of the exercise.

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