The LOWER Chest Solution (GET DEFINED PECS!)

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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.

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.

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.

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

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. 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.

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.

For a complete program to build an athletic and ripped body from head to toe (not just in your lower pecs) then head to and get the ATHLEAN-X Training System. Start training like an athlete and see how fast you can make improvements to your physique by overlooking nothing in your training.

For more videos on how to fix saggy lower pecs and the best chest exercises for building bigger pecs, be sure to subscribe to our channel here on youtube at


  1. The double bar dp and the last one tho 👌 ❤

  2. Well damn now I know why I haven’t been seeing results in my lower chest. I just been doing bench press incline, flat, and dumbbell fly with tons of pushups. I will definitely start doing these asap.

  3. I love that Geoff uses his own diaphragm as an example…. lol!! How conceited🤣

  4. Gotta love Jeff ,“ no vanity “no posing “ just good solid advice.

  5. Awesome. I'll hit some of these tomorrow.

  6. Very informative! Thanks! Is there any body weight exercise that can accomplish this other than dips?

  7. Great communication. I’m sticking with you for my fitness tips 👌🏽💪🏽

  8. Why has it taken me this long to find this info

  9. Very good job on ur explanation targeting the exact muscle ur focusing

  10. The best exercise for the lower chest is the gironda dips

  11. Can you circle the pen just on your nipple for me? and use the Blue pen? Thanks. By the way, GREAT video, helps out alot! 10/10

  12. Thank you! Explanting and worried about my chest sagging afterward. Looking to build muscle to help with that.

  13. Need to get rid of these man boobs! 😂 Thank you 💯

  14. This guy is awesome. I’ve been struggling for years to develop a deep line along lower Chest and get rid of the damn Fat there. Gonna try all of these but maybe only 2-3 per Chest workout and switch them up so I do all 8 over a few weeks or so. Cant wait to get it rolling! 💪🏼🙏🏼

  15. The camera man should start shooting from far so we can see the full posture then maybe focus on the movements… the key to perform a right movement is often on the legs postures and over all body posture…

  16. Will this work for Women who have breast mass loss due to loss of weight OR Muscle? Thanks

  17. Thanks Jeff you are the best brother lot of us do mor exercise than what we need because lack of information and like they say work smart not hard, I’m definitely trying these exercises this coming week
    Blessings to you brother ✌🏻

  18. I like the options for at home workouts. (My nearest gym is mission to get to)

  19. Im so glad I found this guy. He's seriously saving my training with my shoulder injury

  20. Wow, thanks man. You really broke it down and it's so easy to understand now.

  21. Pro creator cracked it, cable flies with superset of dips.

  22. Is there any exercise to help with man boobs?????

  23. Wow! 3 minutes in and I feel over all more educated on muscle training

  24. Hey Athlean-X! I really try to follow form here… but if I'm feeling it in my Triceps more than my chest… what's a great way to take the weight lighter and explore? I mean, I could just do it and find out but I figured maybe you had some wisdom when trying to 'feel' the most muscle engagement for bettere technique and then load up the weights when ready. I guess this could be a great question for all exercises, right?

  25. First day of recovery after trying this workout. I have to say, your a very sick man. In all my years of working out, I have never felt this kind of titty pain before. It feels like I’ve been breastfeeding a shark

  26. When Chuck Norris gave a quick respect to JC it wasn't Jesus.

  27. This video is odd to me since the lower chest was the only part of the chest I didnt have trouble developing.

  28. This dude knows his shit, time and time again. Don't listen to the jealous wannabe fitness-Tubers. Everyone targets the top dog

  29. Thank you so much for this video. I'm a single father of 3 boys and have to do my workouts at home. I've been doing great but my lower chest is a problem area because I don't have bench declines. That barbell dip is something I can do with my squat bench. Thank you so much!!

  30. Consistently excellent, thank you for leading the way and sharing your knowledge so that we can all be better versions of ourselves.

  31. i like how you go from the absolute basics. you understand alot of us are very new to this type of thing and you dont assume we already know something, i get so much info and motivation from watching your videos

  32. Can I just do one of these exercises eg exercise #5 with multiple different reps till failure or do I have to follow all? Because frankly… 1 is really enough hahahaha

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