4 Powerful Lower Chest Exercises for Men Here are some of the most powerful exercises for your lower pec muscles. It will surely help you to build muscles faster. 1. Decline Barbell Bench Press Decline barbell bench press helps you to build lower and middle pec muscles. The execution is similar to flat bench presses but the difference is that it is done on a decline bench. Hold the bar with a distance wider than your shoulder width. Lift the bar to your upper pec and slowly lower it to your lower chest.Then press it back to the starting position. 2. Decline Dumbbell Press Decline dumbbell presses are another alternative to decline barbell bench press. To perform the movement, take a dumbbell in each hand and lie on a decline bench. Grab the dumbbells at each hand on shoulder height with palms facing forward. Lift the dumbbells simultaneously straight up over head, then lower them back to the starting position. 3. Parallel Bar Dips Dips help you to build the pectoral muscles and triceps. It will work both on lower chest and triceps like the decline bench presses. Dips are done with your body weight, but advanced lifters can do it by holding dumbbells between legs. 4. Decline Dumbbell Flyes To perform this movement, lie on a decline bench. Grab two dumbbells on each hand and extend your arms to a slightly bent position. Keep your palms facing one another. Slowly lower the dumbbells to your sides. Bring the dumbbells down and feel the stretch in your pecs. Raise the weights toward the starting position and squeeze your pec muscles for a peak contraction. To learn more about building muscles, download “You Too Can Build Muscle” eBook by Bob David.