Exercises that targets your lower chest.Exercises that targets your lower chest.

Decline Barbell Pullover

Barbell bench press   

Tips do execute a proper bench press and get the best results:

Lifting the bar

Hold the bar above your sternum at the beginning

Make sure your wrists are straight

Push your heels into the floor

Squeeze your shoulder blades down and together and hold them as tight as you can during each set. This creates a stronger foundation for you to press from, which allows you to generate greater force.

Lowering the weight

Make sure the bar is directly above your elbows at all times.

Lower the bar to your sternum.

Drive your head, upper back, and shoulders into the bench.

Don’t allow your butt or hips to raise up off the bench.

Pull your elbows toward your sides.

Decline Push Ups

Place your feet on a box or bench as you perform a regular pushup. This increases the amount of your body weight you have to lift, making the exercise harder.

Lower your body until your chest nearly touches the floor.

Pause at the bottom, and then push yourself back to the starting position as quickly as possible

If your hips sag at any point during the exercise, your form has broken down. When this happens, consider that your last repetition and end the set.

The benefits of this exercises according to researcher in Texas is that is works the muscles that stabilize your shoulders better than a traditional pushup. Men’s Health book “’has this push up variation ranked as the 5 most difficult push up to perform. 

Band Decline Chest Press

Primary Muscle Group: Front of upper body.

Muscle Groups Worked in This Exercise: Lower chest (lower pectorals), front of shoulders (anterior deltoid), and back of upper arms (triceps).

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned just above head height.

Breathing: Breathe out as you extend your arms forward.

Execution: Position yourself, as in the standard chest press exercise, with the band coming from behind you, your feet in a split stance and leaning forward slightly with abdominal muscles tight. Hold the handles of the band in each hand with elbows bent at 90 degrees and elbows at shoulder height. Ensure that both forearms and wrists are lowered at a 40-degree angle to your shoulders and parallel to the angle of the band.

Extend both arms forward and down to waist level maintaining the 40-degree angle and until arms are straight, ten slowly bend arms back to the start position, and then slowly bend arms back to the start position, stopping when you feel a slight stretch across your chest and shoulders.

Decline Barbell Bench Press

Target Muscles: Lower Chest

Equipment: Barbell and Bench

Start: Lie on a decline bench with your lower shins hooked beneath the leg supports at the end. Hold the barbell with a full, overhand grip that's slightly wider than shoulder-width. Set it directly over your lower chest.

Finish: Lower the bar slowly and in control to just an inch or two above your chest before pausing momentarily ad then pressing it back up.

Wide Grip Decline Barbell Pullover

Wide Grip Decline Barbell Pullover

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound