Lower Chest

Decline Barbell Bench Press

Exercise Advice: Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is slightly beyond shoulder width apart. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position. Because of the angle of this exercise, touching the bar to your chest is actually ok with this exercise as doing so does not cause unneeded stress on your shoulders nor does it take the emphasis away from having your pecs do the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!

Decline Dumbbell Bench Press

Exercise Advice: This exercise is very similar to the decline barbell bench press, except that you will be using dumbbells instead of barbells and you will use a free standing decline bench instead of a regular decline bench press machine. Position yourself on a decline bench, flat on your back. Have your spotter hand you each dumbbell and slowly press them upward and together. Be sure that when you are lowering the dumbbells in a slow and controlled fashion. Conversely, when you press them upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!

Decline Dumbbell Flyes

Exercise Advice: This exercise is very similar to both the decline dumbbell press and the Butterflies. Position yourself on a decline bench, flat on your back. Have your spotter hand you each dumbbell. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. Be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!

Exercise Ball Push Ups

Exercise Advice: This exercise is the same as the pushups with your feet elevated, except that you will have your feet lying across an exercise ball instead of a flat bench. Be sure that when you are executing this movement that you keep your back very straight/flat. You can use varying degrees of hand widths as well when performing this exercise.

Wide Grip Decline Barbell Bench Press

Exercise Advice: This exercise is exactly the same as the regular decline barbell bench press except that you will place your hands as far apart as possible. Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is as wide apart as possible. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position. Because of the angle of this exercise, touching the bar to your chest is actually ok with this exercise as doing so does not cause unneeded stress on your shoulders nor does it take the emphasis away from having your pecs do the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!