The chest consists of two muscles that operate as one unit: the pectoralis major and pecoralis minor. Although the chest works as one muscle, it can be trained in three sections. Working your chest muscles at a declined angle stimulates the underside of the pectorals. Include decline pectoral exercises in your chest training routine to give your pecs a more shapely appearance.
Decline Pushups
Decline pushups stimulate the bottom portion of your chest while engaging your triceps, shoulders and core. Stand in front of a flat bench with your back toward the bench. Place your hands on the floor in front of you, and position your feet on the bench behind you. Tighten your abs to support your spine. Lower your chest toward the floor, and pause for one second. Press up until your arms are straight, and return to the starting position. Repeat for three sets of 15 repetitions.
Decline Bench Press
Performing decline chest presses target the bottom section of your pectorals. Lie back on a decline bench with both hands on the bar and your feet elevated. Space your hands slightly wider than shoulder-width apart. Lift the bar off the rack, and lower it down toward your chest. Push the bar up until your arms are extended, and return to the starting position. Repeat for three sets of 15 repetitions.
Decline Dumbbell Press
Decline dumbbell presses work the lower section of your chest while recruiting your shoulders and triceps. Begin by lying on a decline bench with your arms extended over your chest and a dumbbell in each hand. Face your palms forward, and lower your arms until your elbows are bent at 90 degrees. Press the weights up, and return to the starting position. Repeat for three sets of 15 repetitions.
Decline Dumbbell Chest Flys
Decline dumbbell chest flys develop upper-body strength while targeting the underside of your pectorals. Lie back on a decline bench with a dumbbell in each hand and your arms extended at chest level. Face your palms inward and open your arms out to the sides until the dumbbells are aligned with your shoulders. Bring your arms together over your chest, and return to the starting position. Repeat for three sets of 15 repetitions.
References
- Bodybuilding.com: Chest Workouts
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- ExRx.net: Decline Dumbbell Press
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