How to Build Lower Pectoral Muscles
Well developed pectoral muscles are the desire of many body builders and fitness savvy people. An often overlooked portion of the chest is the lower pectoral muscle. Some general chest exercises may have a positive effect on the lower pectorals. However, there is no mistaking the well developed lower pecs that have been focused on by decline bench press workouts. By adding a consistent regimen of decline bench presses to your overall workout, you can be sure to build up your lower pectoral muscles.
Other People Are Reading
Instructions
-
-
1
Set the bench position. If your bench is not a fixed decline bench, adjust the bench 30- to 40-degree angle. After adjusting your bench angle, make sure that it is totally secure before proceeding.
-
2
Lie down on the declined bench with your head and back on the downward angle. Secure your feet flat on the floor or underneath the foot support.
-
-
3
Grab the barbell with your hands spread a little wider than shoulders width apart. Your elbows should be slightly bent. Your partner or spotter should be supporting you and watching you very closely.
-
4
Straighten your arms to lift the barbell off of the rack. Do not completely lock your elbows. Communicate with your spotter when you are sure that you have control of the weight.
-
5
Slowly lower the barbell down to your chest and powerfully press the barbell back up to the start position. Do your best to keep proper form. Communicate with your spotter if you have any problems pressing the weight back to the start position. Repeat step five to complete multiple repetitions.
-
1
Tips & Warnings
As always, consult your physician before doing strenuous exercises.
Always have a partner spot you when doing the decline bench press.
You can feel free to substitute dumbbells in the place of the barbell.
Do not arch your back while pressing the weight up.
Do not perform this exercise without a partner.
Do not arch your back while lifting. Such motions can cause injury.
References
Resources
- Photo Credit sexy muscular man image by MAXFX from Fotolia.com Barbell image by Semfamily from Fotolia.com
