Check out the best lower chest solution to get defined pecs from Jeff at Athlean X.
The Best Lower Chest Solution to 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.”
- The Best Lower Chest Solution to Get Defined Pecs
- Decline Bench Press
- Anatomy of the Chest
- Best Lower Chest Solution to Get Defined Pecs – Chest Fibres
- Best Lower Chest Solution to Get Defined Pecs – Classic Dip
- Best Lower Chest Solution to Get Defined Pecs – Straight Bar Dip
- Best Lower Chest Solution to Get Defined Pecs – Kneeling X Crossovers
- Best Lower Chest Solution to Get Defined Pecs – Extra Exercises
- Video – Best Lower Chest Solution to Get Defined Pecs
- Learn More
- Muscles of the Chest
- Pectoralis Major
- Pectoralis Minor
- Serratus Anterior
- Transverse Thoracic Muscle
Decline Bench Press
“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.”
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.”
Best Lower Chest Solution to Get Defined Pecs – Chest Fibres
“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 – Classic Dip
“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.”
Best Lower Chest Solution to Get Defined Pecs – Straight Bar Dip
“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.”
Best Lower Chest Solution to Get Defined Pecs – Kneeling X Crossovers
“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 – Extra Exercises
“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.”
Video – Best Lower Chest Solution to Get Defined Pecs
Muscles of the Chest
The chest is a large muscle group located anteriorly on the thorax. It forms the central portion of the pectoral girdle and serves as a point of attachment for many other muscles in the upper body. The chest consists of two main parts: an internal layer that covers most of its surface area and an external layer that sits just beneath it.
The following are some of the key muscles that make up your chest:
The pectoralis major is the broadest and thickest of the three muscles in this group, forming the bulk of your chest. It originates from several points along the sternum, ribs 2 through 6, and clavicle (collarbone). The muscle then inserts into the upper part of your arm.
The pectoralis major performs two functions:
- It moves your arm away from your body at a right angle (abduction) as well as flexes it toward your side (adduction).
The pectoralis minor originates from the medial half of the clavicle and the sternum. It inserts onto the coracoid process of the scapula. The muscle acts to adduct, downwardly rotate, and medially rotate (move towards your midline) your arm.
The serratus anterior is a muscle of the chest. It originates from the upper eight thoracic vertebrae and ribs 1-7, and inserts into the medial border of the scapula (shoulder blade).
The serratus anterior is superficial to both pectoralis major (chest) and latissimus dorsi (back). When it contracts, it draws outwards on these two muscles. This creates an elevation in your shoulder blade that helps stabilize your scapula when you move your arm above your head.
Transverse Thoracic Muscle
The transverse thoracic muscle originates on the lower six ribs and inserts onto the inner surface of the upper nine ribs. This muscle is responsible for depressing the ribs during inspiration, which helps bring air into the lungs.
The pectoralis major is a large muscle that covers much of the chest and allows for movement in many directions. It has two parts: clavicular and sternal. The pectoralis minor is smaller than its counterpart but still plays an important role in shoulder function. Serratus anterior assists in stabilizing shoulder blades as they move around during arm movements like flexion or extension.
Add the tips above into your training and you will build a bigger and stronger chest in no time at all!
- How to Reduce chest fat: Damir Spanic / Unsplash