Achieving well-defined lower pecs can be a challenge for many guys.
In this video, will guide you on targeting the bottommost part of your pec muscles with the right exercises to enhance the development of your lower chest.
He curated a list of 8 exercises designed to hit your lower chest more effectively than ever. Starting with the classic decline bench press, he explains why this exercise surpasses the flat or incline variations for lower pec development.
The key lies in the position of your arms in relation to your torso during the movement. After completing a set of decline bench press, you’ll notice that your arms are not angled perpendicular to your body but downward when you sit up.
The chest, also known as the pectoral region, is primarily composed of the pectoral muscles. The major muscles of the chest include:
These muscles play a crucial role in movements such as arm flexion, adduction (bringing the arms closer to the body), and internal rotation of the arms. Exercises like push-ups, bench presses, and flyes are commonly used to target and strengthen the chest muscles.
Additionally, a well-developed chest is often a goal for individuals engaged in fitness and bodybuilding.
Understanding the chest anatomy reveals why this downward angle is optimal for targeting the lower chest. The pectoralis major has two main sections: the clavicular (upper) and the sternal (lower), with an additional head called the abdominal head in the sternal area. This abdominal head is the lowermost portion of the pecs, angling from bottom to top towards your humerus.
By following the fibers and training in the same plane as these lower chest fibers, you effectively activate and recruit them during your chest exercises.
Armed with this knowledge, we can choose chest movements that better target the lower chest. If your current chest workouts focus solely on dips or decline bench press, or worse, if you avoid these exercises altogether, trying some of these alternatives can be beneficial.
We revisit the classic dip exercise, enhancing it by incorporating a plus push at the end of every rep for additional scapular protraction, targeting the serratus anterior muscle. A straight bar dip requires angling your body forward, automatically placing your arms in the ideal position to target the lower chest.
The internal rotation of the arms during the exercise enhances chest contraction at the top of each rep.
To increase adduction in lower chest exercises, consider the D2 flexion pattern with a band or kneeling x crossovers. These exercises allow you to train with one or both arms, improving your mind-muscle connection and contributing to better muscle development and a defined lower chest.
In addition to these, I demonstrate several other exercises for sculpting the lower chest, including home options requiring no equipment. The key takeaway is that selecting the right exercises for this area is crucial if you want to eliminate flat or saggy pecs.
While I’ve presented 8 exercises, you don’t have to do them all—pick a couple and incorporate them into your chest training for noticeable results in no time.
