The ONLY 3 Lower Chest Exercises You Need for Rounded Pecs

For many guys, the lower pecs are the most difficult area of the chest to fully develop. In most cases, this has less to do with the exercises they’re performing and more to do with HOW they’re performing those movements.

In this video I share my top 3 lower chest exercises and how to perform them effectively so that you can build thicker, more rounded pecs.

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References

[Juanimenes]

1. Flat Barbell Bench Press
2. Dips
3. High-to-Low Cable Crossovers

[DONE]

I’ve been small my whole life. I’m 5’7 and I weighed 140lbs last year. I’ve been weight training, and weighted dips with 50lbs strapped to me is my FAVORITE exercise. It feels so good. I’m up to 180lbs now, and yesterday my wife said I looked like I was on steroids. 😅

[juliuscaesar]

If you can’t do 8-10 dip reps, start with 1-2 for a few days. Within a week or two, you’ll begin to increase 5-10.

[lordmaniel]

2:06 - Flat Barbell Bench Press
[3:02 - how to do it]
Alt. 3:38 - Declined Bench Press

4:36 - Dips |8-12 reps|
[5:14 - how to do it]
Alt. 5:45 - The DB Benchpress

6:02 - High-To-Low Cable Crossovers
[6:39 - how to do it]

(1:07 - Simple for Info)

[IWantMyVisionBack]

In my years of training, decline bench press has given me the best results in developing my lower chest.

[ajhill]

Once a week I do those cable flies but do metabolic failure. I do three sets working up to maxi failure. Then I do one more set, do as many as I can, drop the weight, max out, drop it all the way to 12 lbs with no break. It has really made a difference for me, im a hard gainer skinny guy. Just another idea for your arsenal

[werners]

Glad this includes exercises I can do in my home gym with a bench, straight bar, and dumbells.

[daniel-ymun]

Alpha busting out those calf raises in the back.

[txterbug]

Dude this video changed everything for me. I could NEVER figure out why the bench movement only hit my shoulders and arms. My shoulders are wrecked. Need to be careful doing dips too, easy to over do it.

[scottabergermd]

Wow, one of the best instructional chest videos I have ever seen. I loved the summaries on all the studies and how you used them to support your advice. OUTSTANDING, and new subscriber.

[jeromeanimations]

So cool I did it I feel the tension shift to another part of the chest

[Marth]

Looks like I'm watching instructions for an airplane evacuation

[shrippie-]

Guy at the gym told me lower chest didn't exist lol

[brianhaynescopeland]

Very informative & educationally informative! Thank you.👍🏾

[sultantipu]

If you look at positively I believe every video teaches you something, as long as it makes you think it’s worth watching

[matuto]

It’s rare to see a humble guy giving a very detailed explanation on a humble way. No ego here. Thanks man!

[univers]

The background music it's just awesome 😂😂

[chaunceychappelle]

Reverse grip pushups work extremely well also.

[tagomago]

Totally agree. I stopped working out for a few years and got a bit soft in the chest department. Within 6 months back training top two thirds of chest were good but lower chest was still a bit soft. Dips and decline sorted it out eventually but took a good 12 months but it definitely works.

[saulmiyagi]

Thanks i really needed this lol i really need to build my lower chest correctly i knew i wasnt