The chest is a large muscle group often referred to as the pecs. This nickname is derived from the anatomical words pectoralis major and minor. When you work your chest muscles, you should segregate each section with specific exercises. The lower chest can be worked with free weights and body weight.
Decline Bench Press
Decline bench presses are performed with a decline bench and a barbell. To do these, lie on the bench with your lower shins hooked under the padded support brace. After grabbing the bar with a wide grip and lifting it off the supports, hold it straight above you. Slowly lower it down to lightly touch your chest, raise it up and repeat for 10 to12 reps. You can also do this exercise with dumbbells.
Cable Crosses
Cable crosses are performed on a cable machine with single handles. After attaching the handles to high settings on both sides of the machine, grab a handle in each hand and stand in between the weight stacks with your feet in a staggered stance. With your arms parallel to the floor and your palms facing down, push the handles in front of your body at a downward angle and squeeze your chest muscles forcefully for a full second. Your hands should be about an inch apart at this point. Slowly raise your arms back to the starting point and repeat for 10 to 12 reps.
Decline Flys
Decline flys are done on a decline bench with dumbbells. Lying on the bench with your shins hooked under the support, hold the weights straight above you with your hands an inch apart and your palms facing each other. After bending your elbows slightly, lower the weights to your sides until your upper arms parallel the floor. Then push the weights up and repeat 10 to 12 times. Keep a slight bend in your elbows throughout.
Pullovers
Pullovers are performed with a barbell and they work the chest and back simultaneously. To do these, place your shoulders perpendicular on a bench with your knees bent, feet flat on the floor and the barbell held straight above you with your hands shoulder-width apart. With a slight bend in your elbows, lower the bar behind your head and toward the floor in an arcing motion. After pausing for a second, raise the bar above your chest and repeat for 10 to 12 reps.
Incline Pushups
Incline pushups are body resistance exercises that can be done on a bench. To do these, place your hands slightly wider apart than shoulder-width on the bench and place your toes hip-width apart on the floor behind you. After pushing yourself up, straighten your back, tighten your core and lower your body down by bending your elbows. Once your chest is within a fist-width of the bench, push up and repeat 10 to 12 times. You can also do this exercise with your hands on a stability ball. This will fire up more core muscles.
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