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 exercising selection. In fact, I’m breaking out 8 workouts that will help you to make your lower chest more effectively than ever before.
I start by showing you the classic deterioration bench press and explain why this exercise is a little better at developing your lower pecs than the flat or incline difference. It all has to do with the position of your limbs in relation to your torso when doing the movement. You will see that when you sit up after finishing a situated 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 section of the pecs and slant from bottom to top move forward towards your humerus.
If you follow the fibers and train in the same airliner as these lower chest fibers then you will more effectively allow them to be activated and recruited during your chest exerts. Knowing this, we can select chest motions 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 reach your lower pecs or worse, you avoid these workouts all together, then you are going to benefit from trying some of these out.
First we revisit the classic dip workout( which is again an excellent way to made the lower chest) and make it even better by including a plus pushing 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 reach 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 limbs in the proper position to effectively target the lower chest more. The additional internal rotation of the arms during the workout 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 growth and a defined lower chest in the long run.
There are many other exercises that I present for get a sculpted lower chest including some home alternatives 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 workouts for this area. Here I have shown you 8 exerts 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 rent body from head to toe( not only in your lower pecs) then head to http :// athleanx.com and get the ATHLEAN-X Training System. Start developing like canadian athletes and see how fast you can make improvements to your physique by overlooking nothing in your training.