Developing the lower pecs, as well as the upper and inner pecs, help form a developed chest, according to Bodybuilding.com. There are a few different weight training exercises you can do to train the lower pecs. Most of them can be done in any gym or fitness center.
Weight Training Exercises
Step 1
The first exercise to develop the lower pecs is bar dips. At the gym, put one hand on each bar and bend your knees. You can also cross your feet. Next, lower yourself to the floor and lean slightly forward. Make sure you keep your arms near the sides of your body. When you feel a slight stretch in the shoulders, push yourself back up to the start position with your arms. Your posture should remain the same as you lower your body and return to the start. This exercise not only works the lower pecs, but also the triceps, deltoids and lats, according to the Build Muscle and Gain Weight Fast Guide.
Step 2
The second exercise is the decline bench press. This is a potentially dangerous exercise and should only be done by experienced weight lifters and with a spotter. Lay on a decline bench and make sure your feet are locked under the leg supports. Next, grip the bar a little wider than shoulder-width and lift it off the rack. Slowly allow the bar to descend to your chest and finish by explosively pressing it back to the start position. Bodybuilding.com explains that the decline bench press greatly targets the lower and outer pectorals.
Step 3
Decline dumbbell flyes also work the lower pecs effectively. You'll need a decline bench for this exercise as well. Once again, lay on a decline bench and lock your feet underneath the leg padding. Use a spotter to give you the dumbbells. Next, spread your arms wide with a slight bend in the elbows. Bring the dumbbells together to finish the exercise. ShapeFit describes this motion as similar to wrapping your arms around a large tree trunk.
Tips and Warnings
- Perform exercises such as narrow grip bench press and incline bench press to strengthen the inner pecs and upper pecs respectively.
- Any chest exercise involving a barbell or weight bench should have a spotter.
Things You'll Need
- Decline weight bench
- Barbell and barbell weights
- Dumbbells
- Parallel Dip Bars
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