2. The Declined Narrow Grip Barbell:

The declined narrow grip barbell is similar to the first exercise with the only difference that the hands must be closer to one another for this exercise. This adds a strain on the core of your chest which is a perfect way to work those pectoral muscles.

How to Perform:

• Lie on your back on a plank and hold the barbell with palms facing down
• The barbell must be help closer than shoulder-width
• Slowly lower the arms until it touches the center of your chest
• Get it back to original position as you exhale
• Do this for 15 minutes

Result: Firm muscles in lower chest

3. Bench Press Barbell With Underhand Grip:

The underhand grip is an exercise which must only be done when you can easily carry out the first two exercises. In this exercise you must place your hands in a palm up fashion and bench press to add more weight on your pectoral muscles. It is a difficult exercise so the movement must first be understood before any exercise is carried out.

How to Perform:

• Lie on your back on a flat bench
• Position a barbell at a suitable height and place your hands at a shoulder width
• Make sure the lower chest is placed flat on the bench
• Slowly push the barbell upwards and make sure the tension is on the chest
• Get it back to the original position
• Do this for 5 minutes

Result: Firm and tones lower chest muscles

See More:  Lower Back Exercises For Men

4. Bench Press Barbell With Declined Wide Grip:

This is very similar to the first exercise but requires you to further widen your grip on the barbell. It is a very adept exercise to further add to the pressure on your lower chest muscles after you have mastered and find the bench press declined barbell an easy exercise.

How to Perform:

• Lie in the bench in a decline position
• Hold a barbell with your hands firmly placed on it
• Slowly push the barbell to create tension on chest
• Do this for 5 minutes

Result: Powered up lower chest muscles