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The pectoralis major a large muscle and is capable of lifting a lot of weight. You need to focus on hitting all parts of the chest when you workout and they include lower, upper, outer, inner and mid. So how exactly do you target the lower chest? You need to do all of your chest exercises on a declined bench. When your head is lower than your chest you will be using more of your lower chest muscles to lift the weight. In this position you are stronger than you are on a flat bench so be ready to adjust the weight accordingly. But don’t adjust the weight too quickly because this movement is awkward if you are not used to it. I would suggest you get some fairly light weight to do the first couple of times until you get the hang of the workout. The one bad thing about an intense lower chest workout routine is that your head fills up with blood very quickly because it is the closest thing to the ground. I would recommend splitting up lower chest with upper chest workouts. When using a decline bench press you need to make sure that you get enough air and try to breathe regularly so as to not pass out.

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