Are you looking for a lower chest workout that will actually help you build up your scrawny chest muscles?  It is so frustrating for men to go to the gym, workout for hours on end and still not look anything like those buff guys you see on the beach. Most men neglect this part of the chest opting instead to work out their upper chest muscles. For instance, many men do chest flies and bench presses, which works out the upper chest but does not do a whole lot for the lower part.

This is where a decline bench really helps. Like an incline bench, a decline bench is also built at an angle (usually at 45 degrees). However, on this bench you lay with your legs hooked on the upper area while your head is lower than your legs. You can then use weights such as a bar bell or heavy pair of dumbbells.

For instance, you can hold the dumbbells at shoulder level and slowly raise your arms up stretching them out as far as you can. You should be able to feel your chest muscles contracting with every movement. You need to make sure that you also exhale on each exertion. Slowly lower the weight back down to the original position and that is considered one repetition. You should do about 4 sets of 12,10,8 and then 6 repetitions.

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Aside from using the decline bench for dumbbell presses, you can also do dumbbell flies if you would rather. Instead of lifting the dumbbells up in a straight format, these flies begin at the sides with your arms open wise and stretched on either side of your body. Pull your arms so that the dumbbells meet right above you. Once you lower them back to your original position, you can consider that to be one repetition. Do the same number of sets and reps as outlined above.

One additional exercise that is a great lower chest workout is a pullover. It is slightly different, but works wonders. You lie across a bench and make certain that your shoulders are at rest. Your head should be hanging over the edge of the bench. See that your knees and thighs are in a relaxed state but are also aligned with your shoulders. Pull your arms together and hold up one heavier dumbbell with both of your hands above you. Only slightly lower it over your head just as far as you are able to comfortably reach so that you can feel those lower chest muscles being pulled. Pull it back to starting position and begin again. Do the same reps and sets.

Working your lower chest does not have to be all that difficult. You just need some specific lower chest workout suggestions like these so that you have a good plan to follow. You do not want to just work out your upper chest and look like a big balloon, so it pays to specifically work the lower part too.

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