Lower Pec Workouts

Decline Barbell bench Press

Decline barbell bench press builds the middle and lower pec muscles. The execution is same like the flat bench press but on a decline bench. Grab the bar with a distance wider than your shoulder width. Lift the bar to your upper chest and slowly lower it to your lower pecs. Then press the bar back.



Decline Dumbbell Press

This is another alternative to decline barbell bench press. Take a dumbbell in each hand and lie on a decline bench. Hold the dumbbells at each hand on shoulder height palms facing forward. Lift the dumbbells simultaneously straight up over head, then lower them back to the starting position.



Parallel Bar Dips

Dips develop the pectoral muscles and triceps. It works both on lower pecs and triceps like the decline bench press. Dips are usually done with your body weight, but upon progression you can do it by holding dumbbells between your legs.



Decline Dumbbell Flyes

Lie on a decline bench. Grab two dumbbells on each hand and extend your arms to a slightly bent position. Your palms should be facing one another. Lower the dumbbells to your sides. Bring the weight down and feel the stretch in your pecs. Raise the dumbbells toward the starting position and squeeze your pectoral muscles for a peak contraction.