The pecs are the chest muscles, known in longhand as the pectorals. When working the pecs, you should target the upper, middle and lower areas independently. If you want to tone your lower pec region in particular, you need to do exercises at an angle. This can be done with the help of free weights, body weights or machine resistance.
Step 1
Hook your shins under the padded support of a decline bench to do decline presses. Reach up and grab the barbell with a wide grip. Push it off the supports, hold it directly above you and lower it down by bending your elbows. Stop when the bar lightly touches your chest, push it up and repeat. Keep your core tight throughout
Step 2
Fasten single handles to high settings on a cable machine to work your lower pecs. Stand in between the two weight stacks and grab one handle in each hand with your arms parallel to the floor. Stand with your feet in a staggered stance or shoulder-width apart and lean forward slightly. Push the handles down at an angle in front of your thighs and squeeze for a second. Return the handles to the starting point and repeat.
Step 3
Execute a set of incline push-ups using the weight of your body. Place your hands slightly wider than shoulder-width apart on a bench and place your toes hip-width apart behind you. Your body should be at an angle to the floor at this point. Push yourself up, tighten your core and form a straight line from your shoulders to your heels. Lower yourself down by bending your elbows. Stop when your chest is within 4 inches of the bench, push back up and repeat for a set of reps.
Step 4
Lie back on the decline bench to do decline flys with dumbbells. These exercises develop your inner, lower pecs. Hold the weights an inch apart above your chest, with your palms facing each other. Bend your elbows slightly and keep that bend as you lower your arms to your sides. Stop when your upper arms are parallel the floor, push back up and repeat.
Tips and Warnings
- Do 10 to 12 reps and 4 to 5 sets of each exercise. Take two days off in between workouts.
Things You'll Need
- Bench
- Barbell
- Cable machine
- Single handles
- Dumbbells
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