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The Best Lower Chest Solution to Get Defined Pecs

Upgrade your chest.

These exercises and training methods are combined into the best lower chest solution to get defined pecs.

Many athletes struggle to develop the lower chest, so in this excellent video from Jeff at Athlean-X, he explains exactly what you need to be doing.

Best Lower Chest Solution to Get Defined Pecs – Chest Anatomy

Firstly, it’s important to understand the anatomy of the chest.

“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.

Chest-muscles-of-athlete Best Lower Chest Solution to Get Defined PecsSource: Depositphotos / CrossFit Inc

If you follow the fibres and train in the same plane as these lower chest fibres 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.”

Best Lower Chest Solution to Get Defined Pecs – Exercises

“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.”

Jeff continues,

“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. 

chipper gymnastics workoutsSource: Photo courtesy of CrossFit Inc.

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.”

Best Lower Chest Solution to Get Defined Pecs – Video

Learn More

Add these Z Press and Nordic Curls exercises into your training.

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