Get a Chiseled Lower Chest (No Bullsh t Guide)
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Date: 2023-07-18
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Comments and reviews: 20
Yuppi
Lats are the chest's best buddies. One tip I'd have from personal experience: get those upper back muscles, shoulder muscles and others, well developed so your chest will be open and shoulders back. And train the core to support that posture without forcing the shoulders back with weird spine position. It does wonders for chest definition and activation when the chest muscles aren't shortened by default and your slouching doesn't pile all the fat below your chest. Yes, your chest will look slightly less bulging, but it will also look more like that armor plate and less like that soft bag of liquid. Oh yeah and get those breathing muscles working on the sides. Once you breathe effectively and use those muscles with your diaphragm, your ribs will be staying low while your chest expands. Probably needless to say that if your ribs don't flare to meet your chest muscles, the chest pops up better.
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Lats are the chest's best buddies. One tip I'd have from personal experience: get those upper back muscles, shoulder muscles and others, well developed so your chest will be open and shoulders back. And train the core to support that posture without forcing the shoulders back with weird spine position. It does wonders for chest definition and activation when the chest muscles aren't shortened by default and your slouching doesn't pile all the fat below your chest. Yes, your chest will look slightly less bulging, but it will also look more like that armor plate and less like that soft bag of liquid. Oh yeah and get those breathing muscles working on the sides. Once you breathe effectively and use those muscles with your diaphragm, your ribs will be staying low while your chest expands. Probably needless to say that if your ribs don't flare to meet your chest muscles, the chest pops up better.
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Marko
Thank you yet again Doctor J! Great tips all through the video. My best takeaway (my small mind needs to keep focus points to a minimum) is deshrugging. I put it in my notes for second round of chest and arm work for this Friday and all training sessions going forward. I have been focusing on loading my upper back for chest work as you did include that in the recent video. Deshrugging completes the picture for me, so load and deshrug is my new chest mantra whether on the bench, band pulls for adduction (home gym does not have a cable machine, or pushups. Thank you for new and effective tips to keep this old man working it hard every day (at least 6 days a week-I take Sundays off typically. God's blessings to you and your family.
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Thank you yet again Doctor J! Great tips all through the video. My best takeaway (my small mind needs to keep focus points to a minimum) is deshrugging. I put it in my notes for second round of chest and arm work for this Friday and all training sessions going forward. I have been focusing on loading my upper back for chest work as you did include that in the recent video. Deshrugging completes the picture for me, so load and deshrug is my new chest mantra whether on the bench, band pulls for adduction (home gym does not have a cable machine, or pushups. Thank you for new and effective tips to keep this old man working it hard every day (at least 6 days a week-I take Sundays off typically. God's blessings to you and your family.
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DiMono
I'm in a weird place where my left side has strong lower pec development, but my right side doesn't. It's because of cheese. For years, I've cut cheese by pushing down mainly with my left hand, using my right hand to guide. And I cut a lot of cheese. So my left pec got a lot of downward engagement, and my right pec didn't. Consequently, my left pec has a nice bottom to it, and my right pec is basically flat at the bottom. My solution has been the obvious one: switch which hand is dominant when I slice cheese. Progress is coming.
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I'm in a weird place where my left side has strong lower pec development, but my right side doesn't. It's because of cheese. For years, I've cut cheese by pushing down mainly with my left hand, using my right hand to guide. And I cut a lot of cheese. So my left pec got a lot of downward engagement, and my right pec didn't. Consequently, my left pec has a nice bottom to it, and my right pec is basically flat at the bottom. My solution has been the obvious one: switch which hand is dominant when I slice cheese. Progress is coming.
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sport
For me shoulder shrugs have been quite sticky parts in my chest workouts, because I always wanted the full range of motion, so my shoulders moved and when I tried to do the contraction, a big chunk of the work was done by the shoulder un-shrugging, so I guess I lost like 40-50% of the effective work from the pecs. In the last few months I have been paying much more attention not to mess with my shoulders while doing exercises for pecs and I got better and also faster results. Jeff is spot on, as always.
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For me shoulder shrugs have been quite sticky parts in my chest workouts, because I always wanted the full range of motion, so my shoulders moved and when I tried to do the contraction, a big chunk of the work was done by the shoulder un-shrugging, so I guess I lost like 40-50% of the effective work from the pecs. In the last few months I have been paying much more attention not to mess with my shoulders while doing exercises for pecs and I got better and also faster results. Jeff is spot on, as always.
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Davide
hi Jeff i'm a guy who looks like Jesse at the beginning of his transformation, i'm trying all the posture and strenghtening exercise from your video but i'm so frustrated 'cause i have very tight upper back muscles, i can't even do face pulls with some good extension, nor the exercise rolling with the bar on the floor. I'm this close to give up and stop searching for a solution because i don't know which exercise should i do to fix the problem, please advise a poor italian fella
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hi Jeff i'm a guy who looks like Jesse at the beginning of his transformation, i'm trying all the posture and strenghtening exercise from your video but i'm so frustrated 'cause i have very tight upper back muscles, i can't even do face pulls with some good extension, nor the exercise rolling with the bar on the floor. I'm this close to give up and stop searching for a solution because i don't know which exercise should i do to fix the problem, please advise a poor italian fella
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Ross
An asymmetrical chest is what I'm struggling to beat. I have a strange, vaguely hollowed out looking outer-middle of my right-hand pec that seriously lets the side down and undermines all the hard work. Having said that, I've just dropped from around 25% body fat to 16-17%, with the aim of going as low as at least 12%. Soon I'll know exactly what's going on under there and get a game plan for what I need to do to fix it. Improper muscle focus is the prime suspect at the moment.
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An asymmetrical chest is what I'm struggling to beat. I have a strange, vaguely hollowed out looking outer-middle of my right-hand pec that seriously lets the side down and undermines all the hard work. Having said that, I've just dropped from around 25% body fat to 16-17%, with the aim of going as low as at least 12%. Soon I'll know exactly what's going on under there and get a game plan for what I need to do to fix it. Improper muscle focus is the prime suspect at the moment.
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Bill
This is my absolute enemy. I'm pretty lean at the mo 164, (lost 10 pounds, 47 y. old, 5ft 10, can see my abs, arms very lean, but I have a tendancy to hold fat from my nipples to under my arms. Only holding a very good posture masks it (ha, Jeff talking about that now as I type. My nipples are also puffy when not hard, maybe a touch of gyno. but I dont think so. Its just fat. Im going sub 160 and see if I can shift it. But defo cant drop lower than 157 if that.
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This is my absolute enemy. I'm pretty lean at the mo 164, (lost 10 pounds, 47 y. old, 5ft 10, can see my abs, arms very lean, but I have a tendancy to hold fat from my nipples to under my arms. Only holding a very good posture masks it (ha, Jeff talking about that now as I type. My nipples are also puffy when not hard, maybe a touch of gyno. but I dont think so. Its just fat. Im going sub 160 and see if I can shift it. But defo cant drop lower than 157 if that.
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JayDog685
When the weather is cold and my nipples are erect my chest looks fine and defined, yet when it get warmer and my nipples expand my lower chest looks fat and boob'ish. I'm pretty sure it's gynemastia as i can feel a lot of tissue around the nipples. I have been going to the gym for years and also nutrition is in check so I think i must have high levels of oestrogen and breast tissue development. No exercise can cure it.
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When the weather is cold and my nipples are erect my chest looks fine and defined, yet when it get warmer and my nipples expand my lower chest looks fat and boob'ish. I'm pretty sure it's gynemastia as i can feel a lot of tissue around the nipples. I have been going to the gym for years and also nutrition is in check so I think i must have high levels of oestrogen and breast tissue development. No exercise can cure it.
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Diana
As a personal trainer I sooooo appreciate that you methodically illustrate that shoulder shrug. the depression of the the shoulders to properly execute any chest exercises is fundamentally needed. And when you showed where to physically press on your lower chest w that yes. this is where people see results and are positively and intelligently motivated and will see results. Thank you ONCE again Jeff
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As a personal trainer I sooooo appreciate that you methodically illustrate that shoulder shrug. the depression of the the shoulders to properly execute any chest exercises is fundamentally needed. And when you showed where to physically press on your lower chest w that yes. this is where people see results and are positively and intelligently motivated and will see results. Thank you ONCE again Jeff
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Hidden
Most men that have fat in the lower chest have either gynecomastia or pseudo gynecomastia. More than likely, diet and exercise won t fix it because those fat cells were born from chemical hormone disruption. It has to be removed. I had mine removed last December at sono bello in nashville, tn. They charge about 2, 800 per pec plus facility fee. If you don t have the cash, they have financing.
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Most men that have fat in the lower chest have either gynecomastia or pseudo gynecomastia. More than likely, diet and exercise won t fix it because those fat cells were born from chemical hormone disruption. It has to be removed. I had mine removed last December at sono bello in nashville, tn. They charge about 2, 800 per pec plus facility fee. If you don t have the cash, they have financing.
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Justin
I ve always been into fitness. Got a gym membership a couple years ago and thought I knew what I was doing and I did to an extent. Then I started following Jeff s advice for everything. Now bc of him at 38 I m in the best shape of my life and feel the best I ever have. Thanks Jeff! I m literally learning something every video! With no gym membership. Just bands and dumbbells!
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I ve always been into fitness. Got a gym membership a couple years ago and thought I knew what I was doing and I did to an extent. Then I started following Jeff s advice for everything. Now bc of him at 38 I m in the best shape of my life and feel the best I ever have. Thanks Jeff! I m literally learning something every video! With no gym membership. Just bands and dumbbells!
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Flanker
hi, i am a fit guy with athletic runner body with around 17-18% body fat, 6ft 69kg body weight (not skinny neither too muscular) as i was a runner, i joined gym 2 months ago gaining muscles, but as i was a fat kid during my early teens and was bullied, so i definitely don't wanna get fat but people say that i need to bulk muscles. what should i do can u plz help?
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hi, i am a fit guy with athletic runner body with around 17-18% body fat, 6ft 69kg body weight (not skinny neither too muscular) as i was a runner, i joined gym 2 months ago gaining muscles, but as i was a fat kid during my early teens and was bullied, so i definitely don't wanna get fat but people say that i need to bulk muscles. what should i do can u plz help?
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Awesome
I've been working out seriously for about 3 months and I always wondered why I couldn't really feel the burn when doing chest exercises. I took your advice and really focused on driving my shoulders into the bench when doing bench presses and keeping my shoulders low when doing low to high cable flys and wow, I just had the best chest day ever. Thank you, Jeff
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I've been working out seriously for about 3 months and I always wondered why I couldn't really feel the burn when doing chest exercises. I took your advice and really focused on driving my shoulders into the bench when doing bench presses and keeping my shoulders low when doing low to high cable flys and wow, I just had the best chest day ever. Thank you, Jeff
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Rocco74
Dips, Dips, and Dips. Do not complicated this. its simple. When I was in army. I have no chest. in 6 months I developed lower pecks like crazy. Dips on table between chairs slow 10 second down 10 seconds up. You burning your chest all around. even in the middle chest is on fire Dips different Gironda or Regular dips are the best. Look Arnold
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Dips, Dips, and Dips. Do not complicated this. its simple. When I was in army. I have no chest. in 6 months I developed lower pecks like crazy. Dips on table between chairs slow 10 second down 10 seconds up. You burning your chest all around. even in the middle chest is on fire Dips different Gironda or Regular dips are the best. Look Arnold
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Lumify
Quick question y'all: I recently started a routine (beginner, whenever I do an exercise i can feel the tension and days after the pain of that exercise, but i don't seem to feel anything in my chest during or post-workout. If I do push ups, i can feel it, but with dumbbells i don't any particular reason why that nay be the case?
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Quick question y'all: I recently started a routine (beginner, whenever I do an exercise i can feel the tension and days after the pain of that exercise, but i don't seem to feel anything in my chest during or post-workout. If I do push ups, i can feel it, but with dumbbells i don't any particular reason why that nay be the case?
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Powermass
VERY GOOD mentioning gynocmastia and a surgical solution. That is more prevalent than one might think and was needed for me due to being overweight in my teens. Even at my slimmest 10 years ago I wasn't cut. For the same reason I had excess skin removed on my abdomen (tummy tuck) a month ago. Best decision ever!
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VERY GOOD mentioning gynocmastia and a surgical solution. That is more prevalent than one might think and was needed for me due to being overweight in my teens. Even at my slimmest 10 years ago I wasn't cut. For the same reason I had excess skin removed on my abdomen (tummy tuck) a month ago. Best decision ever!
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Salami
This question is off topic but I need help. I just recently got into working out, and I see the a lot of people say chest flyes are really good for building your chest, but I just can't seem to do it right now matter what I do. Should I replace it with a different exercise? Or should I keep it and just work on it?
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This question is off topic but I need help. I just recently got into working out, and I see the a lot of people say chest flyes are really good for building your chest, but I just can't seem to do it right now matter what I do. Should I replace it with a different exercise? Or should I keep it and just work on it?
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Dr. Monkey-Kong
AT worst even sagging yeah it's called being morbidly obese for years then lose the Weight and you got hanging adipomastia. It's not lifting Weight or losing more Weight That's gonna do it but something called surgery. Yeah we're not all as lucky as the guy on the left who doesn't Work out AT all.
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AT worst even sagging yeah it's called being morbidly obese for years then lose the Weight and you got hanging adipomastia. It's not lifting Weight or losing more Weight That's gonna do it but something called surgery. Yeah we're not all as lucky as the guy on the left who doesn't Work out AT all.
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wbennin
I was having a problem with the shrugging shoulders in the decline bench. Turns out I was lifting too heavy. Lightened up the weight and immediately made a better mind muscle connection with the lower chest. Still got to get the nutrition in order, but I'm seeing a noticable difference already.
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I was having a problem with the shrugging shoulders in the decline bench. Turns out I was lifting too heavy. Lightened up the weight and immediately made a better mind muscle connection with the lower chest. Still got to get the nutrition in order, but I'm seeing a noticable difference already.
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Kris
I ve struggled with this my whole life (man boobs) and tried everything and in the last 6 months I ve finally fixed it. 1) No sugars, ever. Studies show junk calories go to that lower chest. 2) Dips. Do dips. Lots of dips. It really does work. If you can t do dips just start with 1 dip.
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I ve struggled with this my whole life (man boobs) and tried everything and in the last 6 months I ve finally fixed it. 1) No sugars, ever. Studies show junk calories go to that lower chest. 2) Dips. Do dips. Lots of dips. It really does work. If you can t do dips just start with 1 dip.
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