Weight benches are a valuable tool for bodybuilders and anyone who wishes to strengthen muscle groups of the upper body. Many weight benches have backs that can be inclined and declined to target different areas of muscles. Decline a weight bench by 50 degrees and perform specific chest exercises to target your lower chest -- an area often forgotten by many strength trainers. Perform two to three sets of eight to 12 repetitions of each declined bench chest exercise at least twice a week.
Declined Bench Press
A bench press on a flat weight bench targets your central pectoral muscles while using either a barbell or two dumbbells; decline the weight bench and perform this exercise to target your lower chest. Push the weight straight into the air by straightening your arms, just as you would with a traditional bench press. The different angle created by the declined back of the bench allows you to utilize the lower portion of your pectorals, giving them more definition.
Declined Dumbbell Chest Press
The declined dumbbell chest press is implemented much like the declined bench press. But instead of keeping your arms at an equal distance apart throughout the exercise, a declined chest press requires you to bring each dumbbell slightly toward one another in the air above your chest to strengthen your lower chest. Form a slight arch with the dumbbells as you straighten your arms to bring them close together at the height of the exercise.
Declined Chest Flies
Decline the back of the weight bench and perform chest flies for lower-chest strengthening. This exercise requires two dumbbells due to the arched motion required. Keep your elbows slightly bent throughout the exercise as you lift the dumbbells out from your sides and push them together in the air in front of you. Keep your elbows away from your body throughout implementation to ensure proper technique.
Alternating Arms
Any of these exercises may be performed with one arm at a time. If you prefer alternating arm exercises to concentrate on proper technique and power of a single arm, or if you only have access to a single dumbbell, use a dumbbell and alternate arms between sets. Use the same form as you would while incorporating both arms in a set and complete two to three sets of eight to 12 repetitions of each exercise with each arm.
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