Exercises For The Lower Pectorals

The lower pectoral muscles of the chest cannot actually be worked alone, as they will always work in conjunction with the middle and upper pecs. However, you can emphasize them by doing decline chest exercises with your head positioned lower than your chest. You can use a weight machine, free weights or body weight exercises to work your chest. You are unlikely to find a weight machine that targets the lower pecs, though.

Decline Chest Press

The decline chest press exercise, whether done with a barbell or dumbbells, works the lower portion of the pecs, near the sternum, according to the Aerobics and Fitness Association of America (AFAA). You will need a decline exercise bench to do a decline chest press. The starting position for the decline press is lying on your back with your head at the bottom of the decline bench and your feet on the top of the bench, with your knees bent. If the bench has foot and leg rests, hook your legs into them. The arms are held straight toward the ceiling and above the shoulders. Hold a dumbbell in each hand or the barbell with your hands shoulder-width apart and your palms turned forward. Then, bend your elbows to lower the weights toward your chest. Finish the exercise by raising the weights back to the starting position.

Decline Chest Fly

The decline chest fly is done lying on a decline bench just like the decline chest press. The arms even begin extended straight toward the ceiling, with a dumbbell in each hand. (A barbell cannot be used for flys.) This is where the similarities between the two exercises stop. Here, the palms are brought together and touch over the midline of your body. The arms should round slightly, as if holding a hula hoop with the hands together. Then, lower your arms slowly toward the floor. Stop when your arms are parallel to the floor, and then bring them back up to touch again. Do not adjust the angle of your elbows.

Decline Push-Up

A decline push-up is more difficult than a regular push-up, because a greater load is placed on your arms. To get a decline angle with your head below your chest, you must place your feet onto a bench, chair or stair. The hands are placed shoulder-width apart on the floor and begin straight, just like regular push-ups. Your back is straight, as well. Then, bend your arms to lower your body toward the floor. Allow the elbows to move out to the sides. Straighten the arms to complete a decline push-up.