We know, we know… Most people will tell you that the bench press will solve all your chest problems and then some. But we don’t exactly agree… While powerlifting exercises are, overall, a great choice if you had to choose just one exercise, the fact is, you don’t!

The most important part of mentioning this is that the upper and middle pecs get the lion’s share of workout during a bench press, military press, incline dumbbell press and even cable cross over workout. But when do the lower pecs come into play, other than passively? And how crucial are your lower pecs to your appearance on the posing dais? In a word, they are EVERYTHING!

Lower pecs can elude a lot of people, and therefore, make the entire chest look shallow. Bodybuilders overwork their upper pecs, because of the side chest pose, and hope that gravity will help that muscle “trickle down” into the appearance of a lower pec. Keep on dreamin’ dude!

In order to build your lower pecs, priority is key! It must be an at-all-costs deal.
Here are the elements that are important to your lower pec development:

1. Lower Pec-specific exercises
2. Bench angles
3. Elbow position
4. Negatives

You have to actually do lower pec work to get active lower pec results. Anything else is just after thought or passive work for the lower pecs. One way to do that, of course, is to adjust bench angles to accommodate the lower pecs more easily. Decline work is key. Whether it’s with a barbell, a set of dumbbells or cables, the stress has to fall directly onto the low pecs.

One way to accomplish this during actual bench work though – since you’ll want to prioritize your pecs in both active and passive workouts for that area, is to adjust your elbow position. Keep those elbows pinned into the body, even when your forearm and grip are pointing out and wider than your body.

This is a GREAT way to hit the lower pecs during a bench press. Just keep in mind that you’ll have to lessen the weight a bit, so don’t do this on days when you’re going for your maximum lifts. Wide grip with elbows in is the grip and distance you need for lower pec development, for mostly the middle and outer underside of the pec muscle.

Using negatives and other set types to challenge the muscle is also great. With the following workout, use a workout partner to do negatives and some sets to failure in the decline position.

Decline Bench Press 4 x 10

Decline Dumbbell Flyes 3 x 12-15

Elbows-in Dips** 1 x 20, 1 x 15, 1 x 10 (3 sets total)
(own body weight)

Decline Push-Ups 2 sets to failure at end of workout
(Feet on bench/ hands on floor)

** Can compromise the integrity of the forewarm or elbow, use your discretion and listen to your body. Some people can do dips in this form and others cannot, depending upon previous injuries or vulnerabilities within the forearm and joints.

Choose two of these exercises above to incorporate into a full-fledged chest workout where bench press and incline exercises (for upper chest) are used for an all around chest workout. Finish with decline push ups or elbows-in dips at least once or twice weekly. This alone will enhance your lower pecs, even if included and executed at the end of any workout, to the point of failure.

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