It is important to train your body using weights to maintain your strength and well-being at any age. Training your lower pectoral muscles can help with increasing your overall strength and flexibility. Training the entire pectoral muscles can potentially increase thoracic expansion over time, which may lead to a larger lung capacity.
Anatomy 101
The chest muscles, or pectorals, consist of the pectoralis major and minor. The pectoralis minor, a small muscle located underneath the pectoralis major, aids in scapular stabilization. The pectoralis major is a more powerful muscle whose main function is to bring the arms together in front of the rib cage. For this reason it's also known as the hugging muscle. The pectoralis major's fan shape gives it three distinct parts: the clavicular head, sternocostal head and the abdominal part. Because the pec is one large muscle, it is difficult to isolate only the upper, middle or lower region when you're lifting weights. But the angle of the lift can place more stress on a particular region, giving it more shape and strength.
Decline Bench Press
The decline barbell press is one of a few exercises that target the lower pectoral muscles. The American Council on Exercise recommends lying on a decline bench set at an angle of 20 to 40 degrees. With your head angled down and your feet on the floor, grasp the barbell with an overhand grip with your hands shoulder width apart. Inhale and lower the barbell to the lower pectorals in controlled movement. Extend the arms up and exhale at the end of the movement.
Parallel Bars Dip
The parallel bars dip works several muscle groups, targeting the lower pectorals and the triceps. Frederic Delavier's book "Strength Training Anatomy" suggests that if you are a beginner to use the dip machine to become more familiar with the movement. To perform the exercise, grip the parallel bars with your arms extended and legs suspended. Inhale and bend your elbows to bring your chest level with the bars. Exhale as you return to the starting extended position.
Dumbbell Pullover
The dumbbell pullover is an essential movement for developing the overall pectoral muscles and helps with flexibility and expansion of the rib cage. To perform the exercise, lie on a bench with feet flat on the floor. With arms extended, hold a dumbbell in your palms, with the thumbs surrounding the handle. Inhale and lower the dumbbell behind your head, slightly bending the elbows. Exhale and return to the starting position.
Considerations
Doing a set of presses on a standard bench press is ideal for developing mass in the pectorals. Performing the bench press on a decline will activate the powerful lower part of the pectoral muscle, allowing you to lift heavier weight. This variation will help you break through any training plateau you might have, and by adding more muscle to the lift it can help prevent injuries in the future.
The belief that particular chest exercises may help women with toning their breasts is a myth. Because the breasts are composed of adipose tissue, or fat, that rests on top of the pectoralis major, training the upper or lower pectoral regions has no purpose in the prevention of sagging.
References
- American Council on Exercise: Decline Bench Press
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Atlas of the Human Body"; Frank H. Netter; 2006
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