Name: The LOWER Chest Solution (GET DEFINED PECS!)
Uploaded: 2018-03-27T09:49:28.000Z
Duration: 12 min 51 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

The superlative

Today I want to talk about one of the biggest problem areas for guys.

A non-defined lower chest, or saggy lower chest.

I'm going to show you eight exercises here that are going to allow you to better target

Of these two pictures right here, if you're one that's dealing with one of those issues

Are you looking more like this guy over here?

Because if you're looking like this guy over here, the first thing you're probably

dealing with is an overall high body fat level.

Which means your diet is really not in check at all.

You need to be much more on point when it comes to your nutrition to be able to drop

the lower levels of body fat, to be able to see what you're really working with.

I can probably guarantee that this guy, when he does drop down, he's still going to be

lacking muscular development of the chest.

That's what this guy is dealing with here.

The body fat levels are low enough, but the muscular development is just not there.

Meaning, he doesn't have this defined line that creates that definitive chest.

Then what we have to do is apply a little bit of anatomy.

You guys know that on this channel I like to break out the anatomy, and sometimes the

I've done this in a previous video that I'll link at the end of this for a little

bit more in depth, but the key is this: we know that with the pecs themselves we have

We know that the pec is pretty much divided into two main areas.

We have the sternal area of the pec, which is the whole area of the lower pec here.

Then we have up here, running off the clavicle, we have the chest fibers here that are separately

innovated and can actually be targeted a little bit differently because of that.

But more importantly, what I like to say here to keep things nice, and simple on this channel

is, if you follow the fibers – meaning the direction of the fibers – when you go to

move your body, you're going to effectively target that area better.

You can contract the area with more focus and attention by following the direction of

So, the upper chest, running in this direction, out toward the arm would mean that anytime

you're bringing your arm up, and across your body you'd be hitting them more effectively.

The sternal area of the pec, we notice here, runs from the sternum out, toward that same

So, when we do things that come across our body in adduction we know that we can get

this main, beefy area of the chest a little bit more.

But what people don't realize is the abdominal head, which is this very small area right

here, when I contract you can see right there.

That little break of the line here, and then this underneath, and around.

A little hard to draw on here with this marker, but it comes up, and around, and again, heads

So, if we want to work that area more effectively, following those fibers in a consistent manner,

we would take our arm from this position and come down, and across.

So, any exercise that we did, that allowed us to replicate that, and even add the adduction

– which we know the chest is craving – we know that we're going to be able to target

Now, the decline bench-press is the hallmark exercise that all of us use to try and hit

Well, if you look a bit more closely what you might think is actually just pressing

away from your body, if you sit up the angle of your arms is actually not directly perpendicular

It's actually angled downward a little bit.

That downward angle here is doing exactly that.

It's following that same direction that we're after.

But I'm not going to stop with the decline bench-press, guys.

What I want to do is give you eight other exercise options to really, really hit this

area hard, and to get your lower chest looking better than ever.

So, let's start with another one of the classic lower chest exercises.

The dip, we should know by now, is going to hit that lower chest more effectively because

The movement of the arm during the exercise is actually following that same movement that

But we know we can actually make this better.

What we're doing here is not only including another muscle that likes to work with the

lower chest, but we're actually angling our body a little more appropriately to make

sure we're hitting this lower chest area.

So, it means you're going to angle your body forward, but not too much.

If we were to go all the way over the top we're almost turning this into a horizontal

pushup, which is going to keep the arms more in this angle here, hitting more of the mid-chest

But if we get ourselves back up just a little bit, but forward for vertical now you can

see that we actually have our arms following in the same direction that we're supposed

However, I mentioned another muscle we can include here.

The Serratus can actively be included as well.

This muscle right here, that likes to work in concert with the lower chest, by doing

what we call a 'plus' at the end of every, single rep.

That means when you get to the top of the dip you press away.

You try to protract your shoulders, get your shoulder blades around your body, push your

Subtitles ListPlay Video

The LOWER Chest Solution (GET DEFINED PECS!)

access

straight

effective

position