Exercises for Women's Pecs With Decline Presses

Women often avoid exercising their pectoral muscles for fear of gaining an overly muscular chest or losing breast size. However, regularly exercising your pectoral muscles will not decrease -- or increase -- your cup size, nor will it cause you to have an overly muscular chest. Your pectoral muscles are located just under your breast tissue. Working your your pecs two days a week on non-consecutive days will give you a more lifted look, improve posture, and give you increased strength for every tasks such as lifting a heavy box, according to Shape magazine.

  1. Decline Bench 101

    • The decline bench puts your upper body at an angle lower than your legs. Exercises done at this angle primarily work your lower pectoral muscles -- called the sternocoastal head -- and your triceps. You can most effectively target your lower pecs by angling the decline bench between 20 to 40 degrees. Start with light weight until you are use to each decline exercise. You should be able to comfortably perform 10 to 12 repetitions.

    Must-Do Barbell Press

    • The decline barbell press is one must-do pectoral exercise for every woman. Not only does it target your lower pectoral muscles better than the flat or incline bench press, but it is easier on your shoulders than the traditional flat bench barbell press. To do this exercise, begin with a shoulder-width grip, palms facing forward and the barbell in line with your chin. A wider grip will limit your range of motion. A shorter grip will work more of your triceps than your pecs. Bend your elbows to bring the barbell to your chest, stopping right before the bar reaches your chest. Use your chest and ab muscles to lift the bar to starting position. Do two to four sets of 10 to 12 repetitions. You can also do a decline dumbbell press by bringing the dumbbells straight above your chin and then down just above your chest in the same fashion.

    Intensify Your Flies

    • Dumbbell flies are a popular chest exercise that also hits your arms and shoulders. By lying down on a decline bench, you will force your chest muscles to do more of the work. To do decline chest flies, grab a dumbbell in each hand hold them against your chest with elbows into your sides as carefully lie back on the decline bench or have your spotter hand the dumbbells to you after you are into position. Bring the dumbbells straight up above your chest with your palms facing in to each other, elbows facing out and slightly bent. Lower the dumbbells until your upper arms are parallel to the floor. At this point, you should feel a slight stretch in your chest. Use your pecs to bring those arms back up to starting position. Do two to four sets of 10 to 12 repetitions.

    Never Do Declines Alone

    • The American Council on Exercise strongly recommends that you enlist the help of a spotter for any decline exercises. For barbell exercises, the spotter should stand with hands near the bar in split grip position -- one overhand grip and one underhand grip. For dumbbells, the spotter should stand close with a hand under the each dumbbell.