The LOWER Chest Solution (GET DEFINED PECS!)

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.

[chinmayh]

I don't wanna watch anyone else on YouTube for fitness. This guy knows everything

[onyx]

At his last physical, it was recommended that he lose 20 pounds. The doctor followed Jeff’s advice and feels better than ever.

[SmithyZ]

2:38, 2:47, 3:14,

3:40 Exercise #1 THE DIP "PLUS"
5:05 Exercise #2 THE STRAIGHT BAR DIP
6:09 Exercise #3 THE JACKHAMMER PUSHDOWN (FOR CHEST!)
7:08 Exercise #4 THE STANDING CABLE LC PRESS
7:52 Exercise #5 THE KNEELING "X" PRESS
8:58 Exercise #6 THE D2 FLEXION CROSSOVER
10:00 Exercise #7 THE INCLINE TWISTING PUSHUP
11:10 Exercise #8 THE DECLINE CABLE DIP


Edit: Thank you everyone who comment and like. It bring me joy knowing I help someone out.

[danafox]

When Jeff moved out of his parents house, he told his dad "now you're the man of the house".

[pavannair]

When jeff workouts the equipment gets stronger

[blakew]

I really like the “we can” statements. It’s empowering and seems more team oriented than “I’m the best and I know what to do.”

[BriMilo]

Definitely want a shirt that says “Follow the Fibers” now. It’s honestly the best advice I’ve ever heard. Years of keeping my eye on muscle group anatomy pics, never once did it occur to me that the fibers are showing you which way to press to activate/isolate. Cheers 🍻

[asrarbaksh]

How many lower chest exercises do you know.

Jeff: YES

[everett]

Everyone gangsta until he pull out the muscle markers

[Markclimbsrocks]

Me being a science major, I can only watch your videos on fitness. Bringing in anatomy and the in depth explanations of muscle contractions along with how you say it while showing us the exercise is extremely relatable. I can’t watch other youtubers or content creators because they don’t explain what you’re hitting, mainly because they don’t know themselves, but they know what exercises hit what muscle group and to me, personally, that’s not enough to help me. Like yes I can follow their workouts and exercises and probably do fine and find myself slowly improving but with the energy you put out, and the informative guides and videos helps me further than anybody else. Thanks man and keep it up

[mikeinsugarland]

Just the fact that he is drawing on his body to get his points across got a thumbs up !!

[versatile]

Every workout 3:05, 3:54, 5:24, 6:10, 7:08, 7:56, 9:00, 10:00, 11:10

[riceballthecat]

When Jeff turned 18, his parents moved out.

[ppewqeqwrqwtefdwedasfwetrd]

I love how you explain whats happening and not just " exercise A, B etc"

[GymGuyJoe]

He gets a decent amount of hate from a lot of the other fitness guys because when you pump out as much content as Jeff, and take small clips from different videos and use them out of context, you can find contradictions. But he really does know what he’s talking about. He is incredibly creative and extremely proficient at explaining/teaching. Good on you Jeff - great work soldier. 💪🏼

[AFCAWorldBodybuildingArchive]

Not the anatomy chart we *deserve* but the anatomy chart we *need*

[thewintersoldier]

Arnold: I'm the best bodybuilder.
Jeff: Hold my marker. No, give it to me.

[mechanicaldummy]

Man this information needs to be stored in the national archives it is a treasure 💪🏾

[Desklamp]

i like how you go from the absolute basics. you understand alot of us are very new to this type of thing and you dont assume we already know something, i get so much info and motivation from watching your videos

[gilberttorres]

Jeff is a real professional in his field of expertise.