Your lower pectoral muscles are located on the bottom of your chest, just above your solar plexus. These are the muscles that provide your chest with that thick, cut muscular look. The pectoral muscles provide your body with the ability to move your shoulder joint through its full range of motion and allows you to perform a pressing motion. The exercises listed below are designed to strengthen your lower pecs through weight training.
Decline Barbell Bench Press
Set up a weight bench in the decline position with your head position lower than the bottom of the bench. This will provide the proper angle to exercise your lower pecs. Lie on the bench and position a loaded barbell over your lower pecs. Grab the weight with a grip that is slightly wider than shoulder width and lower it toward your chest using a slow and controlled motion. Stop as the weight gets about an inch off your chest and use an explosive pressing motion to return to the starting position. Repeat to exhaustion.
Dumbbell Decline Flies
This exercise begins using a decline bench set up to provide you with the proper angle to execute this movement. Position your body on a declined bench with a dumbbell in each hand. Lift the dumbbell and position both of them directly over your lower chest with your palms facing each other. Begin moving both arms out to the sides of your body while keeping your palms facing up. Continue lowering the dumbbells toward the ground until they are in line with your body. Hold this position for a couple of seconds and use the muscles of your lower chest to lift them both using a slow and controlled motion to return to the starting position. Repeat.
Exercise Ball Pushup
Get into a pushup position with your feet supported on an exercise ball to help provide the proper angle for exercising your lower pectoral muscles. Place your hands directly under your shoulders and lower your upper body toward the ground by bending both elbows at the same time. Stop this motion when your nose gets about an inch off the ground and return to the starting position by pushing with both arms using an explosive motion. Repeat until you can't perform another repetition.
Parallel Bar Dips
This exercise uses a different motion than the exercises listed above, but works your lower pectorals as well by performing a pushing motion similar to the other exercises listed. Position your body on the dip machine with both of your palms facing your body and your arms fully extended. Bend both arms at the same time and lower your entire body toward the ground as far as you can. Hold this position for a second, then use a slow and controlled motion to push with both arms until you return to the starting position. Repeat until your muscles are exhausted.
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