Finally, to round out your lower chest training you have the decline barbell bench press.
This common exercise using the decline bench is a classic standby for most guys when it comes to training the lower chest.
- 1Lie down on the decline bench
- 2Grab the barbell wider than shoulder width
- 3Un-rack the barbell and keep it over your chest with elbows slightly bent
- 4Let the barbell go down slowly to the lower chest
- 5Without letting the bar rest completely at the bottom, push it back up explosively
- 6Contract the chest up top
As it is a barbell bench variation, you can lift heavier on this one but don’t let the weight get so heavy that it ruins your mind-muscle connection.
You do still want those lower chest muscles driving the weight up with each rep so if it begins to feel more like a full body effort, that’s your sign you’ve gone too far.
Back off the weight and you should feel the target muscles better.
Add these seven lower chest exercises to your workout routine, doing at least a couple per session and you will be on the way to maximizing your development.
Don’t become just another ‘bench presser’ in the gym.
While having a strong chest is impressive, having a truly developed chest where both the upper and lower regions are fully defined is more so.