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Upper Pecs - Lower Pecs (CHEST EXERCISE CHEAT)

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Rating: 4.0; Vote: 1

If you want to hit a certain area of the pecs then you need to know how to target the chest with different exercises. In this video, I-m going to show you the best chest exercises for targeting the upper, middle and lower pecs. Keep in mind, you cannot isolate one area of the chest instead of another. When the muscle contracts, it does so in an -all or none- fashion. That said, because of the separate nerve innervations feeding the upper pecs and lower pecs as well as the orientation of the fibers in these two areas it is possible to more heavily influence one over the other. The key to identifying whether a chest exercise you are doing is working the top or bottom of your pecs, just look at the position of your arms when you are doing it. Are your arms angled downward or below the horizontal plane or are they angled up? What I mean by this is if you were to hold your arms straight out away from your body in standing they would be parallel to the floor. If during a particular chest exercise your arms are angled below this, then you are more heavily influencing your lower pecs. If on the other hand your arms are angled slightly up from the horizontal plane, then you are more heavily working your upper chest. Don-t be fooled by the position of your arms when you are laying down. This can be deceiving. In order to see what area of the chest the exercise you are doing is actually working, you need to stand up maintaining the same position of the arms as you had when doing the movement. Check and see where they reside when you stand and that will tell you the answer you are looking for. Using this information, it becomes easy to see how the incline dumbbell bench press or barbell incline press is a great upper chest exercise while the decline dumbbell or barbell bench press is good at targeting the lower pecs. The situation becomes more confusing when you take this and apply it to pushups however. An incline pushup might be thought to work the upper chest but this would be incorrect. Given that the position of the arms is down from the horizontal, the incline pushup actually works the lower chest or bottom of your pecs more readily. Vice versa, the decline pushup is a great bodyweight chest exercise for hitting the upper chest a bit more than just regular pushups can. This same chest workout chest can be applied to any chest exercise. Even the dumbbell chest pullover tests out as an incline chest movement. In fact, it is one of the more obscure chest exercises that I know for helping to build a thicker and bigger upper chest. The area that is seen even when you wear a shirt with a slightly low neck line. Finally, dips are a classic lower chest exercise. With the arms held tight to your sides and pointed well below the horizontal plane you can be assured that the majority of the work and stretch is being directed at the abdominal head of the pectoralis major. Learn to also keep your shoulders from shrugging during this chest exercise as I-ve pointed out in previous videos and you are in store from some serious gains doing this chest workout classic. As you see, it isn-t just what exercises you do but how you do them that makes all the difference when it comes to seeing your fastest gains. If you want to learn how to get the most out of every exercise you do while getting a complete step by step program that puts it all together for you from day one to ninety, head to and get one of our ATHLEAN-X Training Systems
Date: 2022-04-22

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Comments and reviews: 10

Ankit
You are hands down the best trainer there is online. Well explained, well thought out muscle markings and movements to go with it. Such knowledge and information is real help for a person at any stage of lifting. Kudos on the great great job you are doing of explaining these things and these have helped me immensely in developing a mind-muscle connection: .
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Link
Question. Why stay lean and ripped without gaining mass? Shouldn't you automatically gain mass after you get time and keep increasing weight? I'm asking because I'm now at the point I'm ready to gain mass with strength. But it feels like I need more fat stored rather than eating enough to burn off each day. Is it truly based on genetics?
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Allen
Is it best to workout the 3 parts of the chest in momentum? For example, doing all workout for upper chest, then after that do all the workout for middle chest then all the workout for lower chest, all for 1 day. Or is it mor effective if we gonna mix it? 1 upper 1 middle 1 lower then back to another workout for upper, middle, lower?
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ClutchThreeGod
Jeff you are most definitetly one of my favorites. Already from lifting for 2 months or 8 weeks I have been seeing great gains that dont even look like newbie gains and im gaining stupendous strength. Your videos are helping me so much I hope you keep it up because Ill still be watching. Thank you Jeff
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Peacefully
this is really basic stuff I'm surprised how many people this seems to be help8ng that didn't already know this. hats of to you Jeff once again for knowing your viewers needs so well. love the vids, jist this one felt a little like stating the obvious compared to your normal in-depth analysis of things.
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Dead
Hi there. Great videos. I not new to lifting but I've got a question. Maybe it's not so obvious, but should I be doing chest and tri's in the same workout? I've had success with this before but I was practically living in the gym, so it's difficult to tell. Thanks ( maybe bi's on another day )
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Leroy
Since the lower chest is worked on High to low cable fly ( with your arns starting above parallel and going low. why isn't your lower chest being worked on the across bench pullover since your starting high but pulling towards your lower chest ( high to low)?
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JOE
Question: I was told long ago to make the incline angle low as to not cause to much shoulder activation but I constantly see a higher incline in most videos I watch. What is the best position of incline bench for best upper chest results?
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sport
Fantastic explanation of how each variation influences the chest! Jeff's videos are as much a class in anatomy as it is about form and technique. Highly educative and actually enables develop mind-muscle connection --
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Zetsuke4
So that-s why I found dips so difficult because they are extremely down below parallel making it favor the lower chest far more which I haven-t trained as much as opposed to just slight below parallel
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