Decline Dumbbell Flyes are the best way to build up the lower inner chest. And in building up those areas, you give the chest area the well rounded and complete look.

Equipment
Free standing decline bench, dumbbells (of a suitable weight)

Preparation

As described in the figure, lie on your back on the free standing decline bench with your feet under the leg brace. Take a dumbbell in each hand and extend your elbows in a slightly bent position with your palms facing each.

Execution
Step 1 – Lower the dumbbells to your sides as shown in the figure while keeping your elbows fixed in that bent position. A stretch in your pectoral (chest) muscles will indicate whether or not you are executing this move correctly or not.
Step 2 – Push the dumbbells in an upward motion to bring back to the starting position, and when you bring both dumbbells together, squeeze your chest muscles. Think of yourself as a tree-hugging nature lover while executing the upward motion.
Step 3 – Repeat Step 1 & Step 2 for as many repetitions as possible until you cannot do anymore or based on your trainer’s recommendations.

Notes
1. Remember to keep your elbows slightly bent throughout the exercise.
2. Lower the dumbbells (as with all exercises) in a slow and controlled manner.
3. Whatever you do, don’t hold your breath for any kind of weight training but always take a deep breath before executing each repetition of the exercise.
4. Another option is while you are preparing to execute the exercise, you can have the spotter (your trainer, maybe) hand you the dumbbells when you get into position. Especially if the weights used are heavy.

The Decline Barbell Bench Press is very similar to the standard flat bench press. While it essentially works out the same muscle groups, it places most of the emphasis on your lower chest. This is usually done in conjunction with the flat bench press and inclined bench press to work out upper mid and lower areas of the chest.

Equipment
Free weight decline bench or bench press machine, Barbell (with suitable weights)

Preparation
As described in the figure, lie on your back using the free weight decline bench press machine with feet under leg brace provided, and hold the barbell with a grip that is slightly more than shoulder width apart.

Execution
Step 1 – Keeping the same grip, take the barbell off the rack, and in a slow and controlled motion, lower it to your chest.
Step 2 – Press the bar back to the start position quickly.
Step 3 – Repeat Step 1 & Step 2 for as many repetitions as possible until you cannot do anymore or based on your trainer’s recommendations.

Notes
1. To prevent injury, always use a spotter (an assistant) for any weight training exercise, in the event it gets too much for you they can help you put the bar back in the stored position.
2. Remember, the downward motion should be slow while the taking the bar back to its original position needs to be executed more aggressively.
3. Whatever you do, do not hold your breath for any kind of weight training but always take a deep breath before executing each repetition of the exercise.
4. Remember to not use a grip that is too wide but only a bit more than shoulder width.

Here is a video of the decline barbell bench press: