After you train your pectorals for a while doing the same exercises, you may notice that the lower portion is lagging behind. The pectoralis major is the primary muscle targeted in many chest exercises. However, the emphasis of the pectoral muscle can be changed to mainly work the lower portion of the muscle. Including exercises that work the lower portion of your chest can help to improve and strengthen the overall pectoral muscles.
Decline Presses
Decline presses, either with barbells or dumbbells or the Smith machine, primarily target the lower portion of the pectoral muscles. Position the decline bench at about a 30-degree angle with your feet anchored against footrests to prevent slipping. If you're using a barbell, grasp the bar shoulder width apart or greater using an overhand grip. Slowly lower the bar until it reaches the lower edge of your pectorals, then press the bar back up and repeat six to 10 times. Make sure to practice slow and controlled movements and do not bounce the bar off of your chest. Always have an experienced spotter ready during this exercise.
Chest Dips
Parallel bar chest dips target the lower pectorals, triceps and front deltoid muscles. Grasp the bars with your arms straight, and torso hanging down from your shoulders. Lean forward slightly and bend your elbows, bringing your chest between the bars. Press up and return to starting positions. Complete 10 to 20 reps per set. The more you bend forward, the more you work the pectorals and less on the triceps.
Decline Flys
Decline flys are performed on a decline bench using light dumbbells or cables. Lying on the decline bench with your feet secure, hold a dumbbell in each hand, with arms extended and elbows slightly bent. Slowly lower the dumbbells out to your side until your elbows reach shoulder-height. Pause for a moment before returning to the start position. Repeat 12 to 15 times.
Cable Flys
Cable flys offer a wide range of motion, allowing the emphasis to be placed throughout the entire pectoral muscle. Grasp hold of high pulley cable handles, standing with your feet slightly apart and torso bent slightly forward. Press the handles toward the front of your body until your hands touch. Slowly with control, return to the starting position. Repeat 12 to 15 times.
References
- Bodybuilding.com: Champion Chest Development
- "Strength Training Anatomy;" Frederic Delavier; 2001
Member Comments