Although the pectoralis major muscle is a single muscle located on the left and right side of your upper torso, it has fibers that run in different directions which can be targeted by selecting area-specific exercises. The upper chest is best worked with incline type exercises whereas the mid chest is best worked with horizontal exercises. There are a variety of exercises you can select to target the lower chest.
Push-ups are a traditional low exercise of effective chest. To perform push-ups, place your hands on the floor slightly wider than shoulder width. Extend your legs behind you, keeping your body straight, hold your weight on your hands and toes. Without bending your back, your lower body on the floor by bending your arm before pushing back into the starting position. You can do push-ups more difficult run very slowly and deliberately or wearing a weighted vest.
This exercise will isolate your lower chest. Using a cross-over cable machine, standing between the two pulleys. Set the cable head height and grab a handle in each hand. Keep your elbows slightly bent, but hard throughout this exercise. Beginning with the hands with your shoulders, pull your arms inward and downward so your hands meet in front of your hips. Hold the peak contraction point for one to two seconds before slowly returning to the starting position and repeat.
Push-Ups
Push-ups are a traditional low exercise of effective chest. To perform push-ups, place your hands on the floor slightly wider than shoulder width. Extend your legs behind you, keeping your body straight, hold your weight on your hands and toes. Without bending your back, your lower body on the floor by bending your arm before pushing back into the starting position. You can do push-ups more difficult run very slowly and deliberately or wearing a weighted vest.
Parallel Bar Dips
To perform dips on parallel bars, place your hands on the bars with your hands facing inwards. Support your weight on your arms and cross your feet, bend your legs behind you. Lean forward and bend your arm. Lower your body until your arms are parallel to the floor. Push back up to the starting position and repeat. If you lack sufficient strength to perform parallel bar dips with your full body weight, you can use an assisted chin and dip machine that supports a portion of your body weight. You can make this exercise more difficult by wearing a weighted vest or securing weight around your waist.
Decline Bench Press
Performed with either dumbbells or a barbell, decline bench presses are an effective lower chest workout. Adjust an exercise bench so that your head is lower than your hips. Grasp your weight at arms’ length with your hands directly over your chest. Bend your elbows and lower the weight to your lower chest. Push the weight back up to arms' length and repeat. Because you are supporting a weight over your chest, for safety you should always use a spotter or training partner when performing this exercise.
High to Low Cable Cross-Over
This exercise will isolate your lower chest. Using a cross-over cable machine, standing between the two pulleys. Set the cable head height and grab a handle in each hand. Keep your elbows slightly bent, but hard throughout this exercise. Beginning with the hands with your shoulders, pull your arms inward and downward so your hands meet in front of your hips. Hold the peak contraction point for one to two seconds before slowly returning to the starting position and repeat.
