How to Shape the Bottom of Your Pecs
Weight training is a great way to build strength, overall fitness and to develop and shape your muscles. Many exercises that target specific muscles are well known, but when someone wants to concentrate on a particular part of a muscle, things get murkier. For example, the bench press is probably the most common pectoral exercise. If you want to develop and shape the bottom of your pecs, you may need to incorporate some additional moves into your routine.
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Instructions
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Add high cable crossovers to your workout. Use the double-stack and cable apparatus at a gym. Attach handles to the top of each side of the stack, grasp a handle with each hand and position yourself in the middle of the two stacks. Bend over slightly at the waist while keeping your back straight. Pull down on the handles so that you completely cross them over. Think about hugging a barrel to get the correct range of motion.
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Do a traditional bench press with a wider grip. This emphasizes the lower pecs. Place your grip about 6 inches wider than the width of your shoulders.
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Take the wide grip that you use on the bench press exercise above and apply it to a decline bench press. The decline bench press is done on a bench that allows your your head to fall below your feet.
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Perform dips while keeping your elbows in. This focuses the exercise on the bottom of the pecs. Allowing your elbows to "flare out" during this exercise will work the inner pecs instead.
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Start with a weight that allows you to complete three sets of 10 repetitions with reasonable effort. As you get stronger over the course of a few weeks, add more weight and do more sets with fewer repetitions. A good goal is to do four or five sets of six to eight repetitions with weight 20 percent heavier than you started with.
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