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. What kind of push ups r good for ur lower chest?

  2. It’s the audio for me. 😫😫 thanks for the information by the way.

  3. Wish you were around 20 years ago when I was younger and banging weights. All your videos are top notch.

  4. Top stuff! Anatomic Accurate Illustrativey Clear n Positive spirited instruction. #1

  5. I've recently started exercising my chest ,though I've noticed that there is a distinct gap between them making my chest look smaller can I fix this.

  6. man! i been following SIR for the longest time and never needed to work out but i always liked his methods cuz he's the best to me. The only thing i dont get is why always the machine? i mean i dont have dumbbells or any machines for weights. I just started working out and i follow his methods because they give the best end results! I just want to know how can i get the side chest mucles at the bottom and corners but not on the inside. MY CHEST AND BODY IS MAD lean already and im physically naturaly fit with muscles, i just want to grow and not sure how much to eat, when to eat, how much to workout and how many days to rest and all that. I use my own methods but im growing slowly cuz my reovery takes longer. IM NOT RELYING ON PROTEIN or weigh shakers or anything else. i just want to grow naturally on my own with proper food and natural food. GRATITUDE SIR!!!

  7. Any advice for chest exercises for someone with shoulder issues? I’m an amateur fighter and have been dealing with strained shoulders from over training. Trying to rest them, but still need work on building chest. Thoughts?

  8. I think a LOT of girls are secretly watching this😁

  9. Can you please suggest exercise for shoulder ligament tear

  10. how do i get the line which u hwe between the chest …a line a small up arrow shape

  11. Guys any idea that how he removed the marker.

  12. Hands down the most informative and scientifically sound chest workout video I’ve ever seen. 😮subscribed/bell lit love your content

  13. Definely a part i need to workout more….thanks !!

  14. Could we possibly maybe get a video on the proper ways to spot someone bench pressing?? I’ve seen some brutal spotters and I’ve seen more than enough of gym teabagging

  15. Awesomeness overloaded. Great content Jeff.

  16. wow this guy seems really smart, really knowledgeable in anatomy and physiology, and he doesn't seem pompous or weird. it's almost like he's just telling you the science I love the delivery. thank you for posting

  17. This has quickly become my favourite workout channel

  18. 어좁이가 주절거리네..운동해서 저런몸이면 운동 안한다.

  19. Thank You, Jeff. Your tips are exactly what I've needed. Please continue your great work (by the way, could you also offer a few tips for the ladies who are looking for a defined leg area?)

  20. my left chest looks like the dude on the left, right side like the other :/

  21. I lost 16kg, im 71kg and 1.88m in hight, i still have chest fat

  22. The way he drew it all over his chest turned me on for some reason… 😫
    My goal here is to get good chest, I might also have to put "good nut" to my goal

  23. could you make a video on back, no weights that also includes front, back, and middle shoulder dels, and all chest?

  24. really like the video. have that problem and this'l help me fix it. started doing your videos and they were instant success.

  25. Does this exercise get rid of the men boob?? Or it only increase muscle then add up with the men boob so that will make ur chest bigger

  26. Gotta try these. Love this video and, all the options!

  27. Men dude your my favorite YouTuber you explained so good I'm going to study personal trainer and explain like you

  28. Using markers on your body kills your gains!

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