A Decline Press for Sternum Muscles

Decline chest-pressing exercises target the sternum region of the pectoralis major muscle. This region is referred to as the sternal head, due to its origin at the sternum region and the second to sixth ribs. Decline chest exercises can also target your upper-pectoral region, called the clavicular head, due to its origin at the clavicle, or collarbone. You can thus improve both your upper and lower chest musculature by doing two to three decline chest exercises as part of your weekly chest-training routine.

  1. Decline Bench Presses

    • You can perform the decline bench press using free weights or machines. This exercise mainly works the sternum region of the pecs. To do this exercise, lie your back on a decline bench and hold the weights over your lower pectoral area with your arms straight. Bend your arms and bring the weights down toward your lower pecs, keeping your elbows out to the side at right angles. Pause for a second, then straighten your arms to bring the weights back to the starting position.

    Decline Chest-Press Fly

    • The decline chest fly also mainly works the sternal area of your pectorals. To execute this movement, lie on your back on a decline bench holding a pair of dumbbells over the center of your lower-chest area. Internally rotate your arms so your palms face each other. Keeping your arms slightly bent, open your arms out to the sides in a slow, controlled motion. When a you start to feel a stretch in your pecs, press your arms back together over your middle chest by straightening your elbows.

    Decline Push-Ups

    • Unlike the previous two exercises, decline push-ups primarily target your pectoral clavicular head. This is because of the different body position of the movement. However, your sternal-chest region is also involved during this motion. To perform decline push-ups, place your hands shoulder-width apart on the edge of a flat weight bench or sturdy chair. Walk your feet back until your body is in a straight line from your head to your heels. Keep your abs contracted and your body in one line as you bend your arms and lower your chest toward the edge of the bench or chair. Stop just before your chest touches, then push yourself back up to the starting position.

    Tips

    • Your pectoralis major muscles are made up of roughly a 40:60 ratio of type I to type II muscle fibers. Type I fibers are made for endurance, while type II fibers are made for strength and power. So, to train both fibers adequately, do four sets per chest exercises. Two of those sets should comprise of higher reps, in the 25 to 50-rep range, for your type I endurance fibers. The remaining two sets should comprise of lower reps, in the eight to 15-rep range, for your type II strength fibers. This way, you work all the fibers in your chest for the best results possible.