How to Tone the Lower Pecs
The lower pectoral muscles are located in the middle of your chest, and they are responsible for supporting the movement of the shoulders and lateral arm motions. There are three different parts of the pectoral muscle group, which include the upper, middle, and lower pecs. Certain exercises can engage the entire chest region, or isolate the different parts of the chest. To engage the lower pectoral muscles, a standard set of dumbbells can be used, allowing you to perform these exercises at home or in the gym.
Other People Are Reading
Instructions
-
Developing the Lower Pecs
-
1
Choose a set of dumbbells whose weight will challenge your pectoral muscles; however, do not select a set that are too heavy, as you will be in a declining position with your head lower than your legs. Position your body on the decline bench and secure your feet within the restraint. Have a spotter hand you the dumbbells and hold the weights out by your side with your palms facing the wall in front of you and your elbows bent at a 90-degree angle. Carefully press the dumbbells up toward the ceiling and stop the motion before your elbows are fully extended. Slowly lower the dumbbells back to the starting position and perform a total of 15 repetitions before resting for 1 to 2 minutes and performing an additional set of 15 reps.
-
2
Position your body on the decline bench by securing your feet in the restraint and pressing your lower back into the bench. Have your spotter hand you a set of dumbbells and move the dumbbells so they are directly above your chest with your palms facing each other. Lower the dumbbells down to your side by stretching your arms laterally. At the bottom of this movement, your palms will be facing the ceiling and your elbows will have a slight bend in them. As you press the weights upward to meet above your chest, imagine wrapping your arms around a large column. Slowly bring the weights back down to your sides and repeat 12 to 15 times within a single set. Perform a total of two sets within this exercise.
-
-
3
Secure your feet on a decline barbell weight bench and carefully lower your body so your back is pressing firmly into the bench. After you have secured your body, grab the barbell, which will be resting above your head, and place as much space between each hand as possible. This widened grip will isolate the lower region of the pectorals by reducing the support of the shoulders and triceps. Carefully lift the barbell off of the rack, and lower it toward your chest by bending your elbows. As you press the barbell toward the ceiling, do so in a forceful manner but as you lower it, do so in a very slow and controlled movement. Repeat the decline bench press exercise 10 to 12 times before resting, and perform an additional set of 10 to 12 repetitions.
-
1
Tips & Warnings
Having a spotter or friend hand you the dumbbells will reduce the risk of possible injury byreducing the need to bend down and pick up the weights.
Never choose a weight that is above your fitness level, as this can possibly damage muscle fibers as well as put excessive strain on sensitive joints, such as the rotator cuffs.
