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The LOWER Chest Solution (GET DEFINED PECS!)

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The LOWER Chest Solution (GET DEFINED PECS!)

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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.

For more videos on how to fix saggy lower pecs and the best chest exercises for building bigger pecs, be sure to subscribe to our channel here on youtube at
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5 LOWER CHEST Exercises You Should Be Doing for Bigger Pecs

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What’s going on guys! In today’s video, I'm going to be giving you 5 of the best exercises to help you develop more mass on your lower pecs!

Now first things first, one of these exercises is NOT going to be the decline bench press. Instead of doing decline bench, we'll be doing a few variations that won't have your arms in a fixed position. Ultimately, what your chest wants is abduction and adduction to work your pecs the best way possible.

???? 5 LOWER CHEST Exercises You Should Be Doing ????

3:00 - Decline Cable Cross-Overs
4:45 - Decline Pec Deck Fly
6:43 - Decline Dumbbell Fly with Medial Rotations
8:45 - Straight Bar Wide Grip Pushdown
10:56 - Dips

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5 LOWER CHEST Exercises You Should Be Doing for Bigger Pecs

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THESE FIVE HACKS WILL BUILD YOUR LOWER CHEST

Define your Lower Chest with these five carefully targeted exercises. This video shows you how to hit exactly the right angle to work that key part of the pec that gives you perfect definition under the muscle.

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Intense 5 Minute At Home Lower Chest Workout

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Give this intense 5 minute at home lower chest workout a try! You get a full lower chest workout without having to leave your house. Also, this works as a killer circuit to do at the gym more toward the end of your weighted chest workout since it's bodyweight only. Routines like this are great for those who travel and want to get a workout in too! No weights are needed. Your lower chest will be feeling it the next day due to how effective this circuit is. 5 exercises, 1 minute long each. Follow along with the video if you'd like, a timer is run throughout on the screen!

Explosive Hands Elevated Push Up - 0:52
Hands Elevated Rotation Push Up - 1:52
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Hands Elevated Elbow Drive Pushes - 3:52
Chest Dips - 4:52

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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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The Lower Chest Solution (GET DEFINED PECS) - Omer Chaudhary

The Lower Chest Solution (GET DEFINED PECS) -Omer Chaudhary
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Omer Chaudhary is an internationally recognized fitness model and nutrition expert, who has helped transform the lives of hundreds of people!

With his expert guidance and consultancy, you too can change your life and become fit and healthy again.

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#OmerChaudhary #ChestWorkout #LowerChest #TeamOC

The LOWER chest SOLUTION! (GET DEFINED PECS NOW!)

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I know a lot of guys that are struggling to get the lower chest line to develop. Now here I am going to show you how you can get more defined lower pecs, by targeting the bottom part of your pec muscles with 2 exercises. In fact, I’m fully explaining the exercise technique with a checklist to really isolate your lower chest. With the use of science, I will pick out the best exercise to target your lower chest. This will help you get rid of that saggy chest and get a more defined lower chest. We can do this by using the weighted dip, but there are some mistakes that you will have o check, to really isolate the lower pectorals. We will also look at what you should do, to avoid shoulder pain, when doing these exercises. If you stay until the end I will also show you a nice way to go around purchasing a weight belt.

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Balloon Method Lower Chest Workout For Chiseled Lower Pecs In 20 Minutes

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►Time Stampers for easy watching :)
00:00 - Time to get motivated!
00:15 - Why 1 set of push ups til failure a day will change your life
00:30 - mental and physical benefits of doing this push up challenge
00:55 - benefit 1 - checking the box daily = momentum
01:35 - the physical benefits of doing push-ups everyday until failure
02:10 - how many will you be able to do in 1 year?
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►Disclaimers: Troy Adashun is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Troy Adashun will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How To Grow Your Lower Chest

How to build and get a more defined lower chest.

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The Perfect 3 Exercise Lower / Outer Chest Workout

So you are looking to build an amazing lower / outer chest. You have come to the right place. In this video we will go over the perfect three exercise workout for amazing lower / outer chest. This might not look like much but trust me it will burn like fire. Give this a try and let me know how it was.

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John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.

Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.

As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst – almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.

Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.

IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place
2005

USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place
2007

IFBB North American Championships, Men Heavyweight, 16th place
2010

IFBB North American Championships, Men’s Heavyweight, 12th place
2011

North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place
2012

North American Championships, IFBB Bodybuilding: Over 40 – Heavyweight, 2nd place
North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 – Heavyweight, 2nd place
2013

Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place
2014

NPC National Championships, Bodybuilding Heavyweight, 6th place
Masters National Championships, Bodybuilding Masters Over 35 – Super Heavyweight, 2nd place
Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place
2015

NPC Universe, Bodybuilding Over 40 Overall, 1st place – Earned the Pro Card
Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
Tampa Pro, IFBB Pro 212, 3rd place
Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place
2016

Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
Toronto Pro, IFBB Pro Men 212, 10th place
Arnold Classic, IFBB Pro 212, 9th place
2017

#ChestWorkout #LowerChestWorkout #OuterChestWorkout
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The LOWER Chest Solution (GET DEFINED PECS!)

The LOWER Chest Solution (GET DEFINED PECS!)

Lower Chest Workout Without Decline Bench (Get Defined Pecs!)

Guys… Do you want to get a bigger and better looking chest? Well I am going to give you a lower chest workout that you can do at home without a decline bench.

Your chest muscle is really not that big, as compared to some of the other muscle groups in your body. That being said, you don’t need to overwork your chest, working it 3-4 times a week. Work your chest no more than twice a week because you want quality over quantity.

There are two muscles that comprise the chest. There is the upper chest and lower chest. I am going to show you 5 exercises that target the lower part of the chest, but we are still going to be working the upper chest as well.

Exercise #1… BRIDGE PRESS. Lay on the ground with your knees bent, and feet flat on the ground. Bring the dumbbells up and rest your elbows on the floor. After that, lift your butt off the ground so you are in a decline position. When you are doing this exercise, when you go down, make sure not to rest your elbows on the ground.

Exercise #2… LOW PUSHUPS. Instead of being on the ground, you are going to have your hands on something higher like a couch or a table. When you are pushing up to the top, really squeeze your chest and flex.

Exercise #3… CHEST FLY. When you are doing flies, you are going to need to use less weights than if you are doing a pressing movement. It is going to be the same setup as the bridge press, just doing flies instead of a push motion. Don’t bring the weights together at the top the movement because that removes the tension from your chest.

Exercise #4… CHEST PRESS using a Swiss ball. You want to put your head lower, that way you will push the weight slightly toward your waist. Pick a weight that you can control and utilize good form.

Exercise #5… BAND FLIES with resistance bands. It is all about the angles. To hit the lower chest, put the anchor up high, not even with your chest. Lean forward with a bend in your elbows, and bring your hands together low. When you bring your hands together at the bottom of the movement, really squeeze them together.

Well guys, that wraps up this video tutorial for how to build your lower chest at home.

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How to Build a “PERFECT” Chest (DUMBBELLS ONLY!)

If you want to learn how to build a perfect chest with dumbbells only, then you have come to the right video. I’m going to show you how to build your upper chest, lower pecs, and get a more defined middle pecs with 8 specific chest workout techniques that will help you to start sculpting your chest like never before.

It starts with a couple of mechanical keys that you want to make sure you are not abandoning just because you are using dumbbells to perform your chest exercises. First thing is making sure to keep using leg drive on the dumbbell bench press. Think about pushing your feet into the floor as if you would try and slide your body up the bench as you press the dumbbells away from your body at the bottom of the rep.

Keep in mind, it is important that you use heavier dumbbells to do this as they will be important to keep your shoulders pinned down to the bench and prevent your body from actually sliding.

Next thing you want to take advantage of is the fact that when you build bigger pecs with dumbbells you have the independence of the weights that you can use to your advantage. When using a barbell, your hands are fixed to the bar and it is impossible to get any independent freedom of them during the press. With dumbbells, you can tilt your thumbs up, which will allow the dumbbells to be brought closer together into adduction at the top of the rep and get a better contraction of the pecs muscles as a result.

Next, you want to explore the use of the underhand dumbbell bench press in order to build a perfect chest. This is particularly helpful when you are training at home and don’t have access to an incline bench. The flip of the grip helps to better engage the lats (always a good thing when learning how to bench press heavier) but also gives you the low and away to up and in path that gets a better contraction of the upper chest fibers.

From here, you want to be sure that you are not forgetting to include drop sets in your chest workouts to build a bigger chest. This is helpful because it limits the number of dumbbells that you will need to build a big chest. In fact, you may not need any additional dumbbells at all if you simply drop to the floor immediately following your heavy set of bench press and rep out on pushups until failure.

Next, the static dumbbell bench press technique is another great way to levy a powerful attack against your chest muscles without needing a heavy barbell. Hold one arm steady as you press with the opposite arm. This is great for exposing one sided imbalances of the chest. The position you hold the dumbbell in makes it more or less difficult. Hold the dumbbell down near the chest for an even greater challenge.

Finally, three chest exercises for building a bigger chest are important to make sure you’re not overlooking. The first is the dumbbell pullover. Here you want to make sure you’re not pulling with the elbows with them flared out to your sides. This will engage the lats more than the chest. Instead, if you pull your hands together and squeeze your upper chest together you will drive the movement more with the chest and help it to grow bigger.

The UCV dumbbell raise is a great move for getting pecs muscle growth as it gets your chest into a more complete contraction with dumbbells, with more adduction possible at the top of the rep. Keep in mind that the weights used here will have to be lighter.

Finally, the chest fly is one of the better exercises for overloading adduction, but you can also take advantage of eccentric stress for chest growth by slowing the weights down and safely performing this on the floor rather than a bench. This chest exercise is one that often times gets done on a bench with light weights rather than as shown here with heavier weights, and your ability to build a bigger chest is compromised because of it.

For a complete step by step workout that helps you see how to build a bigger chest with more than just dumbbells, be sure to visit athleanx.com via the link below and check out the program selector tool to help you pick the program that matches your exact goals.

For more videos on how to build a perfect chest and a complete perfect chest workout, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications os you never miss a new video when it’s published.

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6 Lower Pec Exercises For The LOWER PECS LINE

Here are some of the best lower chest workout options.
#chestexercises #chestday #chestworkout #bestchestexercises
1. Incline Close Grip Push up
2. Dip machine
3. High to Low Cable Fly
4. Decline Smith Machine Bench Press
5. Dumbbell Decline Press
6. Decline Dumbbell Fly

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How To Build Lower Chest | Fix Saggy Undefined Pecs

Need to build your lower chest?

Here's the thing, there are a ton of great videos on here showcasing exercises that will get the job done but if you're still looking for help then something is off.

What I mean specifically is that you're probably not connecting with your lower chest when you train it and wasting precious time under tension so in this video I detail how to tweak popular lower chest exercises that will help you REALLY connect with each contraction.

Once you can do that then you're golden, just show up and grow!
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The UPPER Chest Solution (GET FULLER PECS!)

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The upper chest is an area that a lot of guys struggle to develop. In this video, I’m going to show you how to get fuller pecs by putting the science back in 8 exercises for the upper chest. If you adhere to the principle of following the fibers, you will see how it is possible to add muscle to the upper portion of your chest much more quickly.

It starts with a bit of anatomy of the upper pecs. This area of the chest has attachments at the clavicle and the humerus or upper arm bone. The most important point however is that the direction of the fibers in this area run from up and in to down and out. In other words, when your arm is placed at your side and away from your body, the upper chest is responsible for bringing it up and across your body at an angle.

If you adhere to the direction of these fibers and mimic the movement in your chest exercises, you will more effectively hit the upper chest. The fact that the upper pecs have a separate nerve innervation than the rest of the pec major allows you to neurologically target the area even more with a better focus and contraction.

We all know that the incline bench press is an exercise that targets the upper chest. That said, there are limitations to this movement that prevent it from being the best move to hit this area. If you can incorporate adduction into the movement as well, then you would be able to get a better chest contraction.

The most important consideration for determining the effectiveness of the other upper chest exercise options is the orientation of the arms during the movement. Are the arms moving up and in and if so, then you are likely hitting the upper fibers of the chest better. Here I show you a few bodyweight chest exercises like the upper chest dip and the pushaway pushups. Each of these are performed with the arms placed in front of the body to effectively hit the upper chest more.

The one armed dumbbell shrug is an exercise that shortens the moment arm of the pecs and allows you to use heavier weights to hit the upper chest. You can opt instead for lighter weights and a greater range of motion by doing the landmine rainbows. Either way, you will see that the direction of the arm is the same. Any time you want to target the upper pecs more than the lower you have to bring the arms from the low and away position to a up and in placement.

Of course, training the upper chest alone is a recipe for an imbalanced physique. Athletes know that they need to balance out their entire body by training every muscle like it matters. If you want to train like an athlete, head to and get the ATHLEAN-X Training System. Build a ripped chest and a muscular upper and lower body while still maximizing your ability to move and function.

For more videos on the best upper chest exercises and chest workouts to build bigger pecs, be sure to subscribe to our channel here on youtube at

Lower Chest Workouts for Defined Pecs (LOWER PECS LINE)

We have aligned the 6 best lower chest workouts for your best looking upper body.
1. High to Low Cable Fly
2. Decline Bench Dumbbell Pullover
3. Decline BB Bench Press
4. Decline Db Bench Press
5. Dips
6. Incline Push-up

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Chest Workout - CHISEL THOSE LOWER PECS!



If we've gotten the request once I've gotten it a thousand times...can I get a chest workout that targets those lower pecs!?! For some reason this area tends to be one of those stubborn spots for guys. Unable to build muscle here and nothing seems to add the definition that would make what you do have stand out.

That's where AthLEAN-X comes in. Recently, celebrity fitness trainer Jeff Cavaliere (the creator of the AthLEAN-X Training System) had a very special guest come by the famous XBOX where he was able to customize a lower chest workout that would finally help add BOTH some size and shreds to their pecs.

Watch this Chest Chiseler Workout and see why doing the same old exercises is NOT getting you the results that you're after. Start following this workout and you'll be noticing the new definition just in time for the beach weather that's right around the corner.

Want to be the next to star in your own video and appear in the XBOX? Then get in shape using the 90 day AthLEAN-X Training System first and then fill out your application to train live with Jeff. Head to right now and get started on your 90 day body reconstruXion today!

7 BEST LOWER CHEST WORKOUT / musculation bas des pecs

#LOWERCHEST
#chestlower
The LOWER Chest Solution (GET DEFINED PECS!)
exercises pour le bas des pectoraux .
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.

The PERFECT Chest Workout (Sets and Reps Included)

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The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn’t make the chest workout complete. In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises. That is what we do in this video.

If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is lacking a full adduction of the shoulder within the exercise.

This is a problem when it comes to developing a complete chest. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all chest exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises.

That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through. Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction.

The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion. Here is how to construct the perfect chest workout with that in mind.

Barbell Bench Press - 4 sets of 6,8,10,12 reps
Immediately into a horizontal chest cable or band crossover for 15 reps

Incline DB Bench Press - 4 sets of 6,8,10,12 reps
Immediately into a low to high cable or band crossover for 15 reps

Weighted Dips - 4 sets of 6,8,10,12 reps
Immediately into a high to low cable or band crossover for 15 reps

Weighted Pushups - 3 sets to Failure
Immediately into a banded crossover pushup for 15 reps with band on each arm

When you put this together in drop set format as I’m suggesting here, you not only now hit the chest through it’s full range of motion but you hit every area of the chest as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.

This is just one example of how to apply science to your chest workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.

For more chest workout videos for the upper chest, lower chest and inner chest, be sure to subscribe to our channel here on youtube at and don’t forget to turn on notifications so you never miss one.

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