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The LOWER Chest Solution (GET DEFINED PECS)

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Rating: 4.0; Vote: 1

The lower chest line is something that many guys struggle to develop. In this video, I-m going to show you how to get defined lower pecs by hitting the bottom most portion of your pec muscles with the right exercise selection. In fact, I-m breaking out 8 exercises that will help you to hit your lower chest more effectively than ever before. I start by showing you the classic decline bench press and explain why this exercise is a little better at developing your lower pecs than the flat or incline variation. It all has to do with the position of your arms in relation to your torso when doing the movement. You will see that when you sit up after finishing a set of decline bench press that your arms are not angled perpendicular to your body but downward. The anatomy of the chest explains why this is the preferred angle for attacking the bottom of your chest. The pectoralis major is broken up into two main sections (the clavicular or upper and the sternal or lower. In the sternal area of your chest however you have an additional head of the pecs called the abdominal head. This is the lowermost portion of the pecs and angle from bottom to top heading towards your humerus. If you follow the fibers and train in the same plane as these lower chest fibers then you will more effectively allow them to be activated and recruited during your chest exercises. Knowing this, we can select chest movements that are better able to hit this lower chest than what you might currently be doing. If your chest workouts consist of simply dips or decline bench press to hit your lower pecs or worse, you avoid these exercises all together, then you are going to benefit from trying some of these out. First we revisit the classic dip exercise (which is again a great way to hit the lower chest) and make it even better by including a plus push at the end of every rep. This extra scapular protraction allows you to hit the serratus anterior muscle as well, which ties in perfectly with the function of the chest and helps to stablize your shoulder during the exercise as well. Next we can do a straight bar dip to hit the bottom pecs. Because you have to angle your entire body more forward during this exercise to keep yourself balanced over the bar, you automatically wind up placing your arms in the proper position to effectively target the lower chest more. The additional internal rotation of the arms during the exercise helps to get a better contraction on the chest at the top of every rep. From here, you can get more adduction into the exercises you are doing for your lower chest by performing either the D2 flexion pattern with a band or the kneeling x crossovers. Both of these allow you to train with either one arm at a time or both and help you to build a better mind muscle connection with the working muscles. This carries over to help you get better muscle development and a defined lower chest in the long run. There are many other exercises that I show for getting a sculpted lower chest including some home options that don-t require any equipment at all. The bottom line is, if you want to work the bottom of your chest and want to get rid of flat or saggy pecs then you have to start selecting the right exercises for this area. Here I have shown you 8 exercises but you don-t have to do them all. Pick a couple and add them to your chest training and you will see a difference in no time. For a complete program to build an athletic and ripped body from head to toe (not just in your lower pecs) then head to and get the ATHLEAN-X Training System. Start training like an athlete and see how fast you can make improvements to your physique by overlooking nothing in your training
Date: 2022-04-22

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Comments and reviews: 10

moneykills
yo Jeff I want to thank you so much for your time, insight, and intelligence! you heart fully share and educate the world with your break down exercises and workouts, down to individual muscle groups, and body parts. by isolating and creating programs that are mostly unique, healthy, less damaging and calisthenically beneficial! I love that you offer so much education and still also non upselling your paid programs for additional benefits. YOUR DOING THE WORLD A HUGE BENEFIT AND WE APPRECIATE YOU AND Your HARD WORK! please keep this invaluable content coming! and maybe offer more isolated physical therapy based workouts based on common injuries, which is why and how I found you. as a person who's recovered 5 times now from physical therapy and multiple surgeries, atrophied limbs. from ground zero, into better beneficial isolated workouts.
all love brother! keep it up please!
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Mike
Thank you for making this video. I am 51 and have issues with my rotator cuffs. I've torn both 4 times each and have limited strength in my shoulders. I am in excellent physical shape because of my training with light weights. The only loose skin/body fat that has been an issue for me is in this targeted area. Other than that, I am at 17% body fat.
The exercises you show are going to be a great help to me. I am positive I'll be able to do 3 of them without issue with my shoulders.
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Jason
When I started I was 280 pounds I've been eating right and working out for a month and a half now and have lost 23 pounds already I tried doing the dips just like described in this video and man am I surprised at how well it worked I could feel it with in my first set I'm a little sore today but not in a bad way I can just tell I really got a good work out in the lower chest I will definitely be doing more thanks for the great advice
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Rich
Thanks, straight bar cousin pull down is also a cure for light conditioning when mid and L5 lower disc issues are of concern. When injured majority of PT shops have a business plan and timeframe to get you out and next patient in for therapy. In the end we search for guidance and extended wisdom on healing and strength techniques, so thanks for all your teaching skills and have a great year 2022.
Pasadena, California
91107
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Bockdollar
For various reasons, I'm at home now and do not have access to a gym or machines, nor do I have an incline bench. I do have different weighted dumb bells, starting at 2 pounds and going up to 25 pounds. For a senior-beginner, can you do a video that shows the lower chest exercises that can be done totally at home, perhaps with dumbells? I need a no-gym, at-home, low equipment option for these chest exercises.
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onlyonewhyphy
Please do the opposite topic. Well, I guess it wouldn't strickly be the exact opposite, but I have a different issue - If I train in any form of heavy resistance training, my pecks think they're most needed for some reason, the result is they get bigger at an obviously faster rate than every other part of me and I really don't want this. I'd love it if another area would respond like my chest does.
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Vincent
I work in a physical therapy office and I used the black band after seeing this video. And wow that is the only time I-ve truly felt a good pump on the outer edge of my chest. I-ve dealt with a flabby chest even at my most fit and I feel as though lighter weight, higher quality reps is what has been helping me recently with my chest and my legs as well
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sport
Man, LOVING your videos and how detailed you get with the descriptions of your workout techniques and how the body works. I'm one of those who like to learn all the ins and outs of things and you're great at teaching it. Not just how things work but why. I'm jacked about using what I'm learning and hope I get to win one of your workouts.
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Ehud
Jeff please make a video on the subject of how to train the upper body in general, while suffering from shoulder pinching. I have that on my right shoulder unfortunatly, and i dont accept it as a justification to give up.
Please help!
Thanks for the great content
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Dr. M
Great explanation.
What I have learned is it very hard to hit area
But as you said
1. work in direction of muscle strips
2. make a mind to muscle connection. think that muscle is growing in that same strip direction-
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