The large muscle in your chest is the pectoralis major. This muscle participates in virtually every movement of your arms. Any exercise in which you extend your arms or bring them together in front of you will work the pectorals group. To build the lower portion of the chest, you have to focus your exertion on the pectorals. MayoClinic.com states that in order to build muscle anywhere you have to work that muscle to the point of exhaustion. This means the combination of weight and repetitions in the exercise should force you to just barely complete the last repetition.
Step 1
Perform 12 to 15 repetitions on the decline bench press. Lie down on a declined bench. You will be lying at an angle with your head closer to the floor than your waist. Reach above you and grasp the barbell with both hands. Lift it off the stands on which it is resting, bend your elbows and slowly lower the weight to a point on your chest about an inch below your nipples. Extend your arms above you and push the weight back to its original position to complete one repetition. Don't arch your back or bounce the weight off your chest to complete the exercise. If you have to do either of these things, reduce the weight on the barbell.
Step 2
Do 25 bench push-ups. Place a bench or some other stable elevated surface against a wall to prevent it from sliding away. The surface should be no more than 2 feet off the ground. Kneel in front of the bench and place your palms flat on it just slightly wider than shoulder width. Extend your legs behind you so the only points of your body that are touching the floor are the balls of your feet and the bottoms of your toes. Keep your back aligned so your body forms a straight line from your head to your heels. Bend your elbows and slowly lower your upper body toward the bench. The lower edge of your chest should just slightly touch the front edge of the bench. Extend your arms to push yourself up and return to your starting position. This completes one repetition.
Step 3
Complete 12 to 15 repetitions on the seated decline cable press. This requires the use of a home workout machine or a similar machine found at the gym. If you are not at the gym or do not own a home workout machine, use elastic resistance cables to duplicate the motion. Sit down on the machine and rest your back firmly against the seat. Set the resistance to the desired weight. Grab the handles on either side of you and slowly push them away from you in a forward and downward motion. The angle of extension should be roughly 45 degrees (halfway between horizontal and vertical) to work the lower chest muscles. Bend your arms to slowly lower the weight and return to your starting position. This completes one repetition.
Step 4
Rest at least 24 hours before performing the workout again. Rest is an essential element to building muscle. Exercise breaks the muscle down, and rest allows it to properly heal and grow.
Tips and Warnings
- As your body adjusts to the workout, make it more difficult by adding additional weight or sets to the routine. You can also add additional exercises. Any exercise in which your arms are pushing resistance at roughly a 45-degree angle toward your lower body will work the lower chest muscles.
- Always use a spotter when working with barbells on a bench. Muscle exhaustion during the exercise can prohibit you from completing the exercise, causing the weight to drop on you. A spotter's job is to prevent this.
Things You'll Need
- Barbell
- Weights
- Cable resistance machine
- Bench
- Elastic resistance bands
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