The big chest muscle, pectoralis major, is divided into an upper and lower part. The main function of the chest muscle is to bring the humerus, or arms, across the chest. You can shift the workload to better work the upper or lower parts of the chest by utilizing different angles while performing exercises.
Standing Incline Chest Press
The standing incline chest press works the upper chest muscles. To perform the exercise, first set up the cable pulleys to the high position and attach the handles to the cable pulleys. Grasp the handles using an overhand grip with your hands and stand in the middle of the cable pulley machine. Lean your torso forward a bit, stick your chest out and bring your shoulders back a bit. Position the handles by the sides of your upper chest. Press the handles upward at a 45-degree angle by extending your elbows and contracting your upper chest muscles. Then return the handles back down.
Flat Cable Fly
Begin by putting a bench in front of the cable pulley machine. Adjust the bench to the flat position, adjust the cable pulleys to the low position and attach the handles to the cable pulleys. Lay your back on the bench and hold the two handles with an overhand grip. Position the handles over your chest with your arms extended and keep a slight bend in your elbows. Turn your hands so your palms are facing each other. Bring the handles outward to the sides in an arc motion until your hands are at about chest level. Bring the handles upward to the start.
Decline Dumbbell Bench Press
The decline dumbbell bench press works the lower chest. To perform the exercise, grasp a dumbbell in each hand using an overhand grip, place your feet under the foot ankles and lay your back on the decline bench. Position the dumbbells over your lower chest. Lower the dumbbells down to your lower chest. Then press the dumbbells back up.
Stability Ball Incline Push-up
Stability ball incline push-ups are a movement for the lower chest muscles. The movement also involves the core muscles. To execute the movement, begin by putting the stability ball on the ground and stand facing towards it. Place your hands on top of the ball at a distance a bit wider than shoulder-width apart. Place your feet on the ground behind you with your legs extended. Lower your torso down by bending your elbows until your chest is close the stability ball. Raise your torso upward to the start.
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