The LOWER Chest Solution (GET DEFINED PECS!)

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The decrease chest line is one thing that many guys wrestle to develop. On this video, I’m going to indicate you methods to get outlined decrease pecs by hitting the underside most portion of your pec muscle groups with the proper train choice. In truth, I’m breaking out 8 exercises that can allow you to to hit your decrease chest extra successfully than ever earlier than.

I begin by displaying you the traditional decline bench press and clarify why this train is a bit higher at growing your decrease pecs than the flat or incline variation. All of it has to do with the place of your arms in relation to your torso when doing the motion. You will notice that once you sit up after ending a set of decline bench press that your arms are usually not angled perpendicular to your physique however downward.

The anatomy of the chest explains why that is the popular angle for attacking the underside of your chest. The pectoralis main is damaged up into two foremost sections (the clavicular or higher and the sternal or decrease). Within the sternal space of your chest nonetheless you might have an extra head of the pecs known as the stomach head. That is the lowermost portion of the pecs and angle from backside to high heading in direction of your humerus.

When you comply with the fibers and practice in the identical aircraft as these decrease chest fibers then you’ll extra successfully permit them to be activated and recruited throughout your chest exercises. Understanding this, we are able to choose chest actions which might be higher in a position to hit this decrease chest than what you may at present be doing. In case your chest workouts encompass merely dips or decline bench press to hit your decrease pecs or worse, you keep away from these exercises all collectively, then you’ll profit from making an attempt a few of these out.

First we revisit the traditional dip train (which is once more a good way to hit the decrease chest) and make it even higher by together with a plus push on the finish of each rep. This further scapular protraction permits you to hit the serratus anterior muscle as properly, which ties in completely with the operate of the chest and helps to stablize your shoulder through the train as properly.

Subsequent we are able to do a straight bar dip to hit the underside pecs. As a result of you must angle your complete physique extra ahead throughout this train to maintain your self balanced over the bar, you routinely wind up inserting your arms within the correct place to successfully goal the decrease chest extra. The extra inner rotation of the arms through the train helps to get a greater contraction on the chest on the high of each rep.

From right here, you may get extra adduction into the exercises you’re doing to your decrease chest by performing both the D2 flexion sample with a band or the kneeling x crossovers. Each of those can help you practice with both one arm at a time or each and allow you to to construct a greater thoughts muscle reference to the working muscle groups. This carries over that will help you get higher muscle growth and an outlined decrease chest in the long term.

There are various different exercises that I present for getting a sculpted decrease chest together with some house choices that don’t require any gear in any respect. The underside line is, if you wish to work the underside of your chest and need to do away with flat or saggy pecs then you must begin choosing the proper exercises for this space. Right here I’ve proven you 8 exercises however you don’t should do all of them. Choose a pair and add them to your chest coaching and you will note a distinction very quickly.

For a whole program to construct an athletic and ripped physique from head to toe (not simply in your decrease pecs) then head to and get the ATHLEAN-X Coaching System. Begin coaching like an athlete and see how briskly you may make enhancements to your physique by overlooking nothing in your coaching.

For extra movies on methods to repair saggy decrease pecs and the most effective chest exercises for constructing greater pecs, be sure you subscribe to our channel right here on youtube at

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