How to Get Rid of Overdeveloped Lower Pecs

Shirtless man measuring pectoral muscle

Overdeveloped pecs can be painful. If you over develop one muscle, the contrary muscle is often neglected and weak. Thus, if you overwork the lower pecs, this can result in underdeveloped back muscles, causing neck, back and shoulder pain. Balance of the muscle groups is lost. This creates posture problems as well, since it causes the shoulders to round forward and can be unattractive. Concentrate on working the upper pecs and upper back to balance your muscle groups.

Lay off the bench press. You don’t have to stop doing the bench press all together, but definitely reduce the amount of weight on the barbell and the number of days you do the exercise. With time this will help to reduce the size of your lower pecs.

Strengthen your upper pecs. Do incline presses. Lie down on an incline bench with a dumbbell in each hand. Your palms should be facing the ceiling. Raise the dumbbells up toward the ceiling. Bend your elbows and lower them so they are next to the sides of your chest. Repeat 15 times. Do incline flys. Remain on the incline bench with a dumbbell in each hand. Extend your arms into the air. Bend your elbows slightly and lower your arms out to your sides. Raise them back into the air. Repeat 15 times.

Tone your upper-back muscles. Sit on a bench next to a cable tower. Hold onto the cable attachment and lean forward. Sit up and slightly backward as you bend your elbows and pull the cable attachment toward you. Repeat 10 times. This exercise is called a cable seated row. Do pullups. Grasp the bar above your head. Pull yourself up so your chin is level with the bar. Lower yourself back down to the ground. Repeat 10 times.

Correct your posture. Roll your shoulders forward. Roll your shoulders backward. Find the point in between these two extremes and try to keep this shoulder position while standing and sitting.


Even if you don't exercise your pecs, stretch both your pecs and back when working out.


Talk to your doctor before starting a new exercise routine.