The LOWER Chest Solution (GET DEFINED PECS!)

Get a ripped, athletic body –
Subscribe to this channel here –

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. I don’t need Instagram. This is enough !

  2. If wanting to only tone this area can these exercises be done more frequently?

  3. Is there any way to target this with just two dumbbells?

  4. Jeff is by far the best fitness instructor on Youtube. Explains so well at a level no other fitness instructor can do. Shows the how and the why in ways you can never imagine. Follow the fibers!

  5. Thank you I will try to do this workout😍😍😍👍👍👍

  6. Hi Jeff, I'm 162.56cm and weighting 203 pounds, With man boobs and 2 rolls, Just wondering exactly how much weight (Dumbbells) should I be using to get these moobs gone and how many reps too. Cheers in advance.

  7. Jeff your videos have helped me so much … I first started watching the videos about lower back pain .I have been hocked ever since .
    I had a accident at work 3 years ago and have a prolapsed Disc as the result .
    Your advice and motivation pushed me to take 3 massive steps
    1.get private medical help from a Chriopractor.
    2.follow your videos and use exercises that help build and strengthen my lower back .
    3 .have a better diet .
    I started this 10th April 2022 ,I weighed 235 lbs 6ft 1 and 55 years old .
    With your help iam now 219lbs ,I can cycle I can now run i do not have the pain I had
    I look a lot better and I feel more confident.
    To say a simple thank you does not give you the praise I think you deserve .
    Richard from CIty of Leeds in the UK

  8. can someone help me i probably did a gym exercise wrong and now one of my chest is more trained than the other.

  9. I'm somewhere in the middle of those first two body types, Mr. Angel DiMaria.

  10. I started my gym journey with a calorie deficit idea in mind, and a friend told me that I need to eat more protein to gain more. What is the right way?

  11. I've been getting my chest fat down, in general it was because I lowed my total weight

  12. On exercise #5 the kneeling x press would it be better/ the same to do a pressing motion where you don’t cross hands? Where your arms are straight forward? I’ve heard that in dumbbell bench flies some people touch the dumbells while it’s better to do a pressing motion

  13. Let me start by saying I am 56 years old (or young depending on your perspective). So, as one gets older…we can anticipate some unwelcome aging issues. For me, my chest has always been my weakest body part and now that I'm in my 50's…I have developed a rather embarrassing man-boob situation despite being very lean and cut and working out my whole life. I have read many articles on gynaecomastia (man boobs) and each article pretty much says the same thing. No matter how many exercises you do and no matter how lean you get…you are most likely not gonna get rid of the fat underneath your chest muscles without some kind of medical procedure. I would love to believe hard work and targeting the lower chest will tighten things up for me but I'm proof…that is not enough. That said…the severity of my gynaecomastia does increase or decrease according to my current weight. When I'm under 10% bodyfat…it's not as pronounced. I think short of some kind of medical procedure…staying as lean as possible and building up my chest muscle as much as possible will diminish the appearance of my sagging man-boob line underneath my chest.

  14. Amenpeacebewithyou future present past in All dimensions for all eternity in the name of Jesus H Christ…….

  15. I am unable to do these exercises due to shoulder injury. Can you suggest other exercises without hurting my shoulder

  16. Hello Athlean,
    First things first I really appreciate and enjoy your content, thank you for all the information you put out there and have informed me. I’ve gotten into lifting in November of 2021.

    I suffer from Cleidocranial dysplasia. This is a rare bone disorder that results in me being born without my collar bones

    Since i’ve started lifting i’ve struggled to build my chest. Due to the absentee of my collar bones my front dell takes over all my chest exercises and i never get a chest pump.

    Is there any advice u can give me at all? A lot of your research is based off of science and i’ve struggled in this area for a long time.

    Thank you for your time

  17. Fuck it! It's killing your gains! Whatever you do, it's killing your gains!

  18. If I save this video, where do I look it up at next time I wanna watch it?

  19. Amazing channel!!! Hey the last exercise you do, your pecs really give a lesson in anatomy which you mention at the start, between sternal area and upper chest fiber. Insane how you're so well defined ! (and very well defined in your concepts too)

  20. It is time to get right with Jesus. You aren’t going to automatically enter into heaven if you have lied or stolen or had premarital sex. Even one of those makes you worthy of hell fire. Don’t deceive yourself! The punishment of sin is hell fire.
    Jesus died so you can get a clean slate and forgiveness of a future sin when we confess it. When you start to follow him you have to strive to obey what he commands.
    No one will enter heaven without the blood of Jesus over you. No other way but through Jesus.!.!..

  21. Watching a man draw on his chest with a marker is not what I thought I’d be doing today… but I can’t say I didn’t learn something.

  22. BRO… jeff does his whole workout by the end of the video

  23. You can get cancer from that marker ink. Be careful.

  24. I just found out about another exercise that I didn't know about in till now cool

  25. I’ve always been struggling with dips of any kind hurting my hands a lot. Even when trying different positions on the bar. Any tips on how to prevent that besides just doing other exercises?

  26. I had surgery on my right rotator cup and right hand (Wrist), what do you recommend me to do, HELP IM DESPERATE!!!

  27. thank you.bro how can we even repay your knowledge

  28. I’ll try this out this week, thanks for the video really helpfull

  29. Anybody else enjoying watching a grown man draw all over himself with a sharpie pen 😂

  30. Brilliant Video…i'm recovering from a bicep injuring atm so i'm limited to what excercises i can train until fully healed. Training 10+ years and I've struggled to get that "defined curve on the lower side chest" and your video has explained in detail what i've been doing wrong. So thankyou! Just tried the one arm chest pulldown using resistance bands and straight after i can feel the lower side of my chest "pumped" and feel that this particular excercise has really isolated the area of the chest that i've been struggling to grow . Thanks again Jeff for the knowledge. appreciate it 🙏🏽

Leave a Reply

Your email address will not be published.