Research Corner - Q&A Lower Pectoral Exercise by Noah Hittner | Date Released : 17 Jul 2003 0 comments Print Close Question: I am looking for exercises specifically for the lower pectorals. Other than pullovers and decline bench, what will work this group best? Answer: First, it should be noted that during any pushing, pressing or horizontal adduction exercise, the entire pec major will be involved. Yes, depending upon the angle of resistance, particular fibers will have more involvement than others, but it is important to understand that in a "DEcline" press for example, the exercise is not recruiting more lower pec major fibers as a prime mover. It may be simply recruiting less upper pec major fibers as a prime mover. Research has shown that in general, slight decline presses (15 to 20 degrees) recruit the largest total amount of pec major fibers due to the "stacking" of these fibers when in this position. It should also be noted that all of this is vary relative to individual structure, which is genetic. Second, a dumbbell pullover is a highly over-rated pec exercise due to the fact that in the end position (dumbbell over the chest) the angle of resistance has disappeared as it passes straight down through the arms, placing very little stress on the pec major. Finally, a great and highly underrated "lower pec major" exercise is the old stand by: the push up. As pictured in the diagram below, the closed-chain nature of the push up creates a "decline" angle at the chest (which can better be seen when flipped up side down). There are many progressions and variations of the push up which, when all is said and done, make it an awesome highly "integrated" CORE and chest exercise. I've listed a few variations below. FLOOR PUSH-UP PUSH-UP WITH ROTATION PUSH-UP WITH ROTATION - WITH DUMBBELLS PUSH-UP WITH HIP EXTENSION PUSH-UP WITH HIP ABDUCTION STABILITY BALL PUSH-UP (HANDS ON BALL) with any of the above variations. Visit the PTontheNET.com Exercise & Flexibility Library for detailed visuals and full descriptions. Back to top About the author: Noah Hittner In his time in the health and fitness industry, Noah Hittner worked with a wide range of clientele—from the high school athlete to the senior citizen. This experience, in great part, still inspires his work today. Now, years past his days as a fitness professional, Noah has turned his focus to writing and music. His books and songs explore the process of human consciousness and the quest for personal freedom. Noah now approaches his work, as well as his life, with self-honesty as his first intention and his top priority. It is with this intention in mind that he aims to connect with the lives of as many people as possible in an inspiring and empowering way. Noah's books include The Modern-Day Buddha, Beyond Victim and Villain, and Something to Give Back. Full Author Details Related content Content from Noah Hittner There is no related content. 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