The lower portion of the chest muscle--the pectoralis major, or pec for short--is sometimes referred to as the sternal portion of the chest because it inserts directly into the lower part of the sternum. The pecs are responsible for horizontal flexion and adduction of the shoulder. They draw your arm across and down into the midline of your body. To effectively target the lower pecs, the arm must be moved in a downward angle at the shoulder.
Parallel Bar Dips
This body weight exercise is effective for targeting the lower pecs, especially if you perform it with your torso leaning forward. To emphasize the chest over the triceps, use grip that is wider than shoulder-width. If you are able to perform more than 12 repetitions of this exercise, add some weight in the form of a dumbbell held between your legs. Alternatively, use a weighted vest or buy a dipping belt specifically for strapping weight to your body.
Decline Bench Press
This exercise can be performed using either a barbell or dumbbells. You will need a bench that can be set at a 20- to 30-degree decline for best results. Making sure your feet are anchored safely, perform the decline bench press with your head lower than your hips and press the bar so that it travels from your collar bones to arms' length. The bar should finish directly over your lower chest. Perform sets of six to 10 repetitions of this exercise, resting 60 to 90 seconds between sets.
High Pulley Crossovers
Using adjustable pulleys set at head height, grasp a handle in each hand and stand directly between the towers. Lean your body forward slightly and place your feet in a split stance. Keeping your arms slightly bent throughout, draw your arms downward and inward until your hands meet in front of your waist. If you don't have access to a pulley station, do decline dumbbell flies, which is a similar exercise. Perform eight to 12 reps of this exercise being careful not to turn it into a pressing movement by overusing your elbows. The arms should stay slightly bent and rigid to maximize the involvement of the lower pecs.
Pullover Machine
This specialized strength training machine is a lower chest exercise that also works the latissimus dorsi muscles of the back. Adjust your seat so that the pivot point of the machine arm is in line with your shoulder. Grasp the handle above your head and pull the bar down to your abdomen in a circular fashion. Pause at the most contracted position before slowly returning to the starting position. If you don't have access to a pullover machine, perform this exercise using a single dumbbell and an exercise bench. Lie on the bench and press the dumbbell to arms' length, grasping the handle in both hands. Keeping your elbows slightly bent but rigid, slowly lower the dumbbell over your head keeping it at arms' length. Hold this most stretched position for one to two seconds before returning to the starting position. Perform sets of 10 to 12 reps of this exercise.
Push-ups
Because of the angle of your body, push-ups are an effective lower pec exercise. Perform as many reps as possible to completely work the lower chest.
References
- "Essential Chest and Shoulders: An Intense 6-Week Program"; Kurt Brungardt and Lou Schuler; 2001
- "The Body Sculpting Bible for Chest and Arms: Men's Edition"; James Villepigue and Hugo Rivera; 2005
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