Lower Pectoral Exercises

The pectoral muscle group consists of the large, fan-shaped pectoralis major muscle in the upper portion of the chest, and the smaller, underlying pectoralis minor. The pectoralis major is further divided into the superior clavicular head, the middle sternocostal head, and the inferior abdominal head. To define your lower pectorals, focus on the inferior abdominal head via a series of specific exercises.

Decline Bench Press

The decline dumbbell press targets the lower fibers of the pectoralis major, as well as the triceps and the anterior shoulder. Lie on a decline bench, with your head angled down and your feet secured under the roller pads. Grasp the barbell with an overhand grip, shoulder-width or wider. Remove the barbell from the rack and hold it over your chest with your arms extended. Slowly lower the barbell toward your lower chest. Immediately, press the bar back up to extend the arms. Complete three sets of eight to 12 repetitions, using a challenging weight.

Decline Push-Up

The decline push-up intensely works the lower pectorals and the anterior shoulders, while improving core and back stability. Get into push-up position with your feet elevated on an exercise bench or a stability ball. Position your hands below your shoulders. Pull your belly button in toward your spine, and stabilize your core. Keeping your body in a straight line, bend your elbows to lower your chest to the floor. Immediately, push back up to extend your arms. Throughout the movement, concentrate on keeping your buttocks down, and prevent your hips form sagging. Complete three sets of 15 to 20 repetitions.

Decline Dumbbell Fly

The decline dumbbell fly targets the lower pectoralis muscles, and develops muscle flexibility in the chest and shoulders. Lie on a narrow decline bench, with your head angled down, and your feet secured under the roller pads. Hold a dumbbell in each hand, with your palms facing inward. Extend your arms overhead, maintaining a slight bend in your elbows. Slowly lower your arms to either side until they become horizontal with the floor, or until you feel a stretch through your chest. In a controlled manner, raise your arms back up to the overhead position. When you reach the top of the movement, focus on squeezing your pecs together, and hold the contraction for a count of one. Complete three sets of eight to 12 repetitions. To avoid tearing your pectoralis muscles, never perform this exercise with heavy weights.