Get a Chiseled Lower Chest (No Bullsh*t Guide)
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- čas přidán 16. 07. 2023
- If you want to get a chiseled lower chest, then you’ve come to the right video. I’m giving you a no B.S. guide to lose chest fat and build a more defined lower chest. This is one of the most sensitive topics for men. Nobody likes staring in the mirror and seeing a saggy lower chest staring back at them. If you follow the advice given here, you’ll be able to start sculpting rounder lower pecs fast.
How to Build Your Lower Chest - athleanx.com/x/no-more-chest-fat
Subscribe to this channel here - bit.ly/2b0coMW
As always, it starts by taking an honest self assessment in the mirror.
Are you dealing with purely chest fat or are you just lacking lower chest development and muscle? If it’s the former, then you are going to have to address your nutrition first and foremost. There is no situation where you are going to fix your saggy lower chest simply by performing chest exercises. You have to create a caloric deficit in order to burn chest fat and even be able to reveal the degree of chest muscle development that you have now.
There are many videos on this channel that show you how to lose fat overall which will help you to decrease your levels of chest fat as well.
That said, many people not only have issues with chest fat but their poor lower chests come from a lack of proper training. They either aren’t doing the right lower chest exercises or are doing the exercises incorrectly. That is where I believe we can make the most impact.
It starts with covering your bases with the heavy hitters: the decline bench press, dips and incline pushups are three of the most basic lower chest exercises you can do. The benefit to them is that you can easily load up the weight and grow a bigger chest but they do not take you through the pectoralis major full range of motion.
In order to take advantage of this, you have to understand the science of the pectoralis major muscle. There are three distinct heads to the pecs. First is the upper or clavicular head which runs from the clavicle down and out towards the upper arm. The second is the sternal portion of the pec that attaches from the sternum and runs once again out to the common attachment on the arm. Lastly, is the often overlooked abdominal head of the pecs. This is the one that has attachments to the lower sternum and ribs and runs up and out toward the upper arm once again.
The orientation of the chest fibers reveals that in order to get a better lower chest you have to bring the arm not just high to low but also across the body.
This opens up exercise options like cable crossovers, pushup variations and even one arm exercises done with bands and a pullup bar that allows you to get a defined lower chest even when training at home. The key to getting a chiseled lower chest is taking a smarter approach to your chest workouts.
Don't allow your shoulders to shrug up under the weight of your body or the dumbbells as you perform the exercises. On the dip, if you sink your body down and allow your shoulders to rise during the descent, you will greatly diminish the contribution of the lower chest to the exercise. Instead, keep your shoulders pushed down the entire time and press up through your arms and chest on every rep for proper execution.
The decline dumbbell bench press should also be done with the shoulders being pushed down and the elbows tucked. Failure to do so and letting the shoulders rise will take away the recruitment of the lower chest.
Finally, forgetting about the importance of your upper abs and posture can be having a visually negative effect on how your pecs look, creating a saggy lower chest if ignored.
The upper abs actually form a frame for the lower chest line above. If you are not training your abs with top down ab exercises right now, please start. These will go a long way towards creating a better visuaul defintiion for the chest above.
Likewise, poor posture with rounded shoulders gives you no chance of having a great looking chest. You’ve got to pay attention to how you stand. Slumping forward will point your chest downward and hide the results of your hard work. Learn to keep your sternum up as if balancing a glass of water on top of it. This will make your chest stand at attention.
For a complete guide on getting an amazing lower chest, be sure to watch to the end. Also, if you find this video helpful remember to subscribe to our channel via the link above and share with someone else who could benefit. For a complete workout program to build a bigger chest head to athleanx.com above and get your step by step training system.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - Jak na to + styl
*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/how-to-get-a-defined-lower-chest
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Its been 7 years i am following this channel and never saw someone win this
🫶🏽
Yep I literally clicked when he first uploaded videos and never got them I followed him for years man!
Jeff, please make a comprehensive video on Scapular Winging, Rounded Shoulders, Nerd Neck & Anterior Pelvic Tilt please....😭🙏🏻
Did anyone here won this? reply pls
This "unshrug" tip is actually the greatest tip ever. I have never had a sore lower chest from regular bench press before. I was always just pinching my shoulder blades together. Since I am depressing the shoulders as much as I can during the bench press, my lower chest always gets sore. Thanks Jeff! Been looking for this for a long time.
oh shit.. i remember.. i stop cause the shoulder pinch or fail. never cause the chest max out.
Jesus loves you so much and He is waiting for you with open arms
Please accept Him in your life while He is near
This is super important
thanks for this comment. I now know how to unshrug completely
@@xler3441can he bench his weight though....
I'm fighting a lot of fat right now, but putting in the work. I started at 389lbs and I'm down to almost 350. I love the tips and exercises you show as they help me to adjust my form and add things to my arsenal.
Well done! Keep up the good work. It will all be worth it.
@@Remyecho Thank you! I appreciate the encouragement. Hoping to encourage others through my journey.
YESIRRR was there as 210 now biking helped me a lot I'm sure you do this already plus it's easier on your knees
@@bounce4982 right now doing lifting and low impact cardio/HIIT. Trying to get back to a decent weight as my bike holds around 300lbs
Keep at it man you can do it
I’ve always been into fitness . Got a gym membership a couple years ago and thought I knew what I was doing and I did to an extent. Then I started following Jeff’s advice for everything. Now bc of him at 38 I’m in the best shape of my life and feel the best I ever have . Thanks Jeff !!! I’m literally learning something every video !!! With no gym membership. Just bands and dumbbells !
Bands? Just dumbbell or barbell too and what about puplups?
good shit
@@mr.ks.6499what are puplups?
@@JackLondon12Pull-ups
Love this Jeff. “Follow the fibers” is a comment I have heard you make many times over and it makes so much sense when training. This is why I love your videos; they are a no-nonsense and scientific approach to training. Thank you for the work you put into every video.
So, I noticed this account was just created a day or so ago. The message about I have something for you is kinda fishy. Don’t know if I would trust necessarily in what you may have. I will reach out about this account.
Just do dips and eat good... no BS.
Dips are out, torn rotator cuff
I understand, but in the past three years I've had three injuries that stopped me from any pressing exercise. Rotator, tricep tendon, and pec tendon. Doing my own work around and therapy(bc all docs failed) I can do all pressing exercises with heavy weight. You'll get there.
@@morejellopleasejust get a new one
Don’t forget you need time. Preferably live with parents or don’t work all together. If you have a job make sure it’s foreign interests and requirements are a desk and weekends off. This way you have all the time in the world.
If you have kids or do a labor job, you’re fucked.
Flys>dips 🤷
Never again will I be called "Spongebob Sideboob"
Jesus loves you :)
Lmao
so how's it going?
I've been working out seriously for about 3 months and I always wondered why I couldn't really feel the burn when doing chest exercises. I took your advice and really focused on driving my shoulders into the bench when doing bench presses and keeping my shoulders low when doing low to high cable flys and wow, I just had the best chest day ever. Thank you, Jeff
Form is always important no matter the exercise, but I'm of the opinion that chest exercises are the least forgiving to less-than-ideal form. If your shoulders shrug just a tiny bit or your wrists aren't straight, or your elbows aren't at the right angle... that's it, the tension moves off of your chest and onto some other muscle. Even now, there are days when I'll be doing dumbbell chest presses and I can tell my form isn't right. Crazy frustrating.
@sdecesare That makes me feel a bit better haha. Noted
My form has always been comical.
@@TheCrapOnYourStrapOn At least you're trying, buddy. 👍
@@sdecesare exactly. I like to go on the elliptical until my heart rate reaches 200 and sets off the alarm. I don’t leave until my puke bucket is full. Been that way since I was in the army I’m very stubborn
Was recommended this channel recently and this was the first video I watched. Makes so much sense for the little things I've learned so far, and I feel the things he's telling me to feel for. Also, was expecting some product placement or advertisement or sponsorship or something but no, just great info. 👍
I incorporated your dumbbell bench advise today and I can feel the difference. Thank you!
I’m not here because it’s a new video, I was literally searching for this! Jeff always saves the day
I can't thank you enough Jeff for all the great things I've been learning from you and Have helped me a lot to transform my body! God bless you and your dear ones!
Brilliant tip about un-shrugging the shoulders. I've gotten better at this over the years, but never conceptualized it that way.
This man deserve a grammy for all the time he shared his knowledge whith us. Thanks a lot for all that good stuffs on your channel !
Do they have a Grammy category for CZcams vids?
Grammy is for music.
Nobel Peace Prize would be better fitting.
Thank you Jeff. This is one of the best videos lately.
As always the highest quality and very educational.
Thank you
I tried that shoulder shrug with arms close to the body, put my hand on my pec, and dang, I felt the pec engage in a way I never have before. Must be through technique, but I think I made the mind body connection in a new way too. Thanks, Jeff. 👊🏼
Could I get a time stamp for the specific one you were talking about thanks
SAME
@@wethepeople8280
@@wethepeople8280 05:22
2:34 @@wethepeople8280
Dips and high to low cable crossovers - training is simple; diet discipline is hard. If you have moobs, it's probably a diet issue.
Have a doctor check. If it's fat you can burn it. BUT, if it is breast tissue you will likely need treatment. It's still important to build muscle so you can have that defined chest in the end.
Diet definitely helps with aesthetics
Fix it by eating more!ore frequently anyway really help me boost my metabolism I eat whatever I want when I want all day long pizza cheesecake & strawberry milk for breakfast? Hell yeah still got them abs too... Downside? If two or more hours goes by without me eating I turn into a f****** giant b!tch lol
Then which diet would you suggest to reduce chest fat?
I’m 5’6 and 55 kg and I have man boobs
I was having a problem with the shrugging shoulders in the decline bench. Turns out I was lifting too heavy. Lightened up the weight and immediately made a better mind muscle connection with the lower chest. Still got to get the nutrition in order, but I'm seeing a noticable difference already.
Jeff, huge respect! Thanks a lot for everything you doing! You make a lot of people start training and improve their health and body
this video is by far the most informative video Ive ever watched and really helps explain the proper way to reach those 3 muscle groups especially the lower chest portion with the de-shrug lowering the should aspect... thank you so much...
Great video ... thanks for getting right into the content and being clear, concise and to the point. 9 min packed with info - no filler. And of course, thank you for the insights and information.
The only muscle I have trouble hitting. Thanks Jeff, much appreciated.
Thanks Jeff. Dip PLUS just became my 2nd highest priority exercise ( behind lateral raises)
Thank you yet again Doctor J! Great tips all through the video. My best takeaway (my small mind needs to keep focus points to a minimum) is deshrugging. I put it in my notes for second round of chest and arm work for this Friday and all training sessions going forward. I have been focusing on loading my upper back for chest work as you did include that in the recent video. Deshrugging completes the picture for me, so "load and deshrug" is my new chest mantra whether on the bench, band pulls for adduction (home gym does not have a cable machine), or pushups. Thank you for new and effective tips to keep this old man working it hard every day (at least 6 days a week-I take Sundays off typically). God's blessings to you and your family.
Mr Jeff you have the best looking gym facility on CZcams hands down, keep up the good work!
This has been the bane of my existence and an epidemic for this generation of men. 😅😢
Really appreciate that you are aware of and focused on attacking this from as many points and uploads as possible! Thanks Jeff, this one was really well explained! 😂
Just got adjustable dumbbells and adjustable bench for the home garage. Can’t wait to hit chest!
Nice!
I Wish you Happy workouts✌🏼
*VERY GOOD* mentioning gynocmastia and a surgical solution. That is more prevalent than one might think and was needed for me due to being overweight in my teens. Even at my slimmest 10 years ago I wasn't cut. For the same reason I had excess skin removed on my abdomen (tummy tuck) a month ago. *Best decision ever!*
how scary was the procedure? recovery time?
@@painless4785 Not scary at all, but recovery is a challenge and will nerf your mobility for +1 month during which you get gradually better. Final results require 1 year with 80% of the swelling gone after 6 months. There are tons of good videos on the topic on CZcams so I won't be more detailed. If you are curious I recommend doing some research 👍
Being over weight does not cause gyno! Fat cells are not breast tissue cells which is what gyno is. Not sure you know a damned thing about your own issues
As a new gym enjoyer these explanations makes my mind to muscle connection so much better, thanks for the great content
Lats are the chest's best buddies. One tip I'd have from personal experience: get those upper back muscles, shoulder muscles and others, well developed so your chest will be open and shoulders back. And train the core to support that posture without forcing the shoulders back with weird spine position. It does wonders for chest definition and activation when the chest muscles aren't shortened by default and your slouching doesn't pile all the fat below your chest. Yes, your chest will look slightly less bulging, but it will also look more like that armor plate and less like that soft bag of liquid. Oh yeah and get those breathing muscles working on the sides. Once you breathe effectively and use those muscles with your diaphragm, your ribs will be staying low while your chest expands. Probably needless to say that if your ribs don't flare to meet your chest muscles, the chest pops up better.
Awesome as always. Great information and easy to incorporate.
I’m a man off and off with lifting when I feel I want to get a little more I shape I will. So for years when I’m back into it I scroll right past all the new guys who always try to do what you’ve been doing. It’s even funny seeing people steal your signature with the drawing of the fibers you do. You are the OG
Dude u are the man. I’m so thankful I found ur video to get rid of lower back pain. Ever since I figured out it was my legs that needed to be strengthened. I have zero pain and in the best shape of my life. Even my wife tells me to keep my shirt on now. Haha nice
Lift heavy, eliminate stupid refined sugars, sleep well, be in a calorie deficit, stay committed, incorporate HIIT, intermittent fasting, you’ll have a strong core. Most importantly, stay committed!!!!!!
Please do more of the "Follow-Along" work outs. I've been doing the 10-min push-up and 6 and 7 minute ab work outs and they're working wonders for me even only doing them 3-4 times a week.
10 mins pushups means more than 100?
@@mr.ks.6499 It depends on how many reps you get in for each set of the different types of push-up. I've gotten up to 5 reps per set, 4 sets each of 5 different push-ups, so yeah, about 100. Sometimes a few extra after the 10 min is up.
Sir, your degree of knowledge is exemplary. It’s difficult to find expert advice like this. Thank you success always! Dr. D.
Thanks for the info Jeff! and everyone involved.
I saw your man boobs video a few years back but I needed to cut some weight so I brushed it off. Down the line, I noticed my chest big but still not defined or the right shape like guys at my body fat level. I looked into it again and;
For some reason a lot of supposedly "science based" chumps on the internet will tell you there's no such thing as a lower pec and that declining the bench is useless and will injure you. This video has helped me make some major progress and helped me take action to fix my lifelong insecurity.
Athlean x is STILL the best in the industry ❤
God bless you bro... most influential man in my life..
The trainers favorite trainer.
Lies and Deception😎 the shoulder drop advise at the end was amazing and very helpful. ❤ I did not know i was raising my shoulder until i became aware if the problem. TY
Great tips, Jeff...actually just got back from the gym when I saw this. Will definitely incorporate the "anti-shrug" move from now on. Thanks man.
I needed this video
Jeff is forever the 🐐 of the fitness industry
I 2nd this one!!
Just want to thank Jeff Cavaliere for your workouts on your website. They have helped me change my life and I love the way I look now. Subscriber for life!
I love how you explain the mechanics of the movement of the lifts. Makes a lot of sense to me and makes me more aware of the lifts I am doing. Thanks!
No Jeff video is complete without a mention of the face-pull!
An asymmetrical chest is what I'm struggling to beat. I have a strange, vaguely hollowed out looking outer-middle of my right-hand pec that seriously lets the side down and undermines all the hard work. Having said that, I've just dropped from around 25% body fat to 16-17%, with the aim of going as low as at least 12%. Soon I'll know exactly what's going on under there and get a game plan for what I need to do to fix it. Improper muscle focus is the prime suspect at the moment.
HELL YEAH!! Thanks again for breaking everything down, and keeping it simple.
You know what is great for the face pulls is the TRX ropes/belts. You can get in a reverse plank position while pulling towards your face. It's at an angle pivoting from your heels. Also works the core from a lower back perspective. You can adjust the resistance by how far you lean back
Brilliant stuff. Thanks Jeff.
I've been following these chest workouts for the past month, and working out the chest every other day, and I've noticed gains.
Also, that face pull workout works wonders on my upper back. I do notice having a better posture. Thanks for this video.
Sir, you explained it so well, a child would understand! Thank you! Definitely doing this training!
The videos are great! No BS. Honest work.
the lowest portion of the pecs is so easy to develop, even with dips alone
I've been dealing with man boobs all my life and had no idea which part of my chest I had to train to get rid of it. As always, Jeff is the person to save me.
Me too but a word of caution. I've been lifting for over 30 years so muscle development wasn't the issue. I also wasn't 'fat' but I was probably around 18-20% bodyfat which in todays society is considered lean. The problem is, until I mastered nutrition and got down to
@mozerm so what is the nutritional secret/focus for attacking chest fat?
@@jthedrummer2002 there is no secret for a specific body part. lose body fat.
@@jthedrummer2002Just simply eating clean. Protein, veggies, and fruit. Try to eat that alot and eat whatever sometimes. You’ll be good.
Jeff, I loved watching ya when I started at 17 ten years later still love watching your stuff! Super intelligent man when it comes to exercise and the human body
Great stuff! Thank you for your time and clear explanations!
Dips ,Dips, and Dips. Do not complicated this . its simple. When I was in army . I have no chest . in 6 months I developed lower pecks like crazy. Dips on table between chairs slow 10 second down 10 seconds up. You burning your chest all around . even in the middle chest is on fire Dips different Gironda or Regular dips are the best . Look Arnold
Too complicated for your little brain?
Imagine recommending gironda dips (flaring elbows out so internal rotation can destroy your shoulders) and using an enhanced as an example, this is what happens when you're uneducated and not tryna learn more.
Can you use proper grammar?
Would love to see a face pull video
Thanks for another excellent video Jeff, you are amazing👍👍👍
Been a little over a month after getting my gynocomastia surgery done. I've been waiting my whole life to get my chest cut up and have it looking the way it should! To anyone that has the funds and been thinking about going through the procedure, do it! It is life changing!
How much did it cost you?
Hoping!!!
@@jordanj.2886 $6700
Push-ups, dips, increased time under tension, diet, rest, patience.
All you really need.
tell that to my gynecomastia
@@OriginalKanyeTPain funny ass response well done lol
@@OriginalKanyeTPain surgery to remove it. However you still need to develop the lower pecs to get a decent looking chest. I wish you luck good sir. 👍🏻
And stop getting results after a few months of doing that. Good for complete beginners, useless for everybody else.
Idk if it's just me but push ups don't activate my chest for some reason, I have perfect form and I do 12 reps for 3 sets and I only feel it in my triceps and when I go to the gym and use equipment I feel it the first 5 reps
I’ve struggled with this my whole life (man boobs) and tried everything and in the last 6 months I’ve finally fixed it. 1) No sugars, ever. Studies show junk calories go to that lower chest. 2) Dips. Do dips. Lots of dips. It really does work. If you can’t do dips just start with 1 dip.
1. Gynecomastia cannot get rid of by losing body fat. Dips won't help you.
2. Dips are not good for shoulders.
@@rettenthetetlen8759he didn't say anything about gynecomastia, he just said man boobs.
Assisted dips can also be done. Don't be so fucking smarky and negative
@@rettenthetetlen8759with number 2, everyone now knows you're a m0ron
Always look forward to Jeff's videos.
HELL YEAH 👍🏾!! Great information and WELL WORTH IT, for only 10 minutes out of my day!
Can I get some tips how to develop a chisseled sack?
3 night shifts a week at the ball crushing factory.
When the weather is cold and my nipples are erect my chest looks fine and defined, yet when it get warmer and my nipples expand my lower chest looks fat and boob'ish. I'm pretty sure it's gynemastia as i can feel a lot of tissue around the nipples. I have been going to the gym for years and also nutrition is in check so I think i must have high levels of oestrogen and breast tissue development. No exercise can cure it.
Lots of respect for you Brother
Thanks a lot for bringing us such useful information
This is great! The straight bar dip, here I am thinking I need to get a dip station and I never realised I could just do those dips on my rack. Superb. Thanks!
Amazing when put into practice. I am so grateful for your videos and in depth anatomy explanations. It makes choosing exercises more common sense. I actually did some straight legs … assisted on the machine… today. . Even though I don’t love them. Maybe it’s a guy thing. It may help posture issues that I felt were starting to be an issue. Thank you again. I was malnutrtioned about 5 years ago… and now can see veins in my arms and muscle shape and strength excelling with your information.
Great video Jeff. Very educational.
Proper Standard Push Ups.
I'm all about bang for your buck exercises and it trumps all bench presses.
Lower, mid, high variations are for bodybuilders but for everyone else the standard push up is perfect. Sure do some variations to mix it up but I always think any incline version disengages the lat too much and becomes more of a shoulder exercise.
My ultimate push combo at the moment is Double Kettlebell Clean & Press to Push Ups on the Kettlebells.
To start the Press on the C&P you must tense and push up then controlling the bells on the way down is all hitting the upper chest.
Push Ups on the bells activates the lower to mid part of the chest because of the decline angle. That wee stretch at the bottom is a challenge in tension and as stated in the video you must have lat engagement at all times.
It's worth emphasising again. Always anti shrug to engage the lats in every exercise for healthy shoulders!!!!!
Thank you for this. Definitely gives me something to look out for while preforming these movements.
Thank you for going thru all the facts in a fast and concise manner.
Very random but I just got back from deployment and I was too nervous to go back to the gym after losing so much weight but watching this video rekindled my inspiration to go to the gym so thank you.
Man this is really good advice, thanks Jeff.
no shit 5 years ive been hitting chest disengaging the shoulder for lower chest was the best ever advice. THANKS JEFF!
Never paid attention to shoulder shrug during cable work. Well done sir
we need more like this for bicep, tricep, abs, shoulders, back, legs
lots of good info packed into this video
this's guy is such a good teacher. dude's master on what he does!
This man is saving lives
Thaaaaanks! I was waiting fot this. Love this channel
honestly my problem is in my traps, my rib flare, and finally my chest. The cue about shrugging is to crucial here. Thanks for the video Jeff.
love the videos. i more of a simple person i hate complex workouts. Easiest method ive found for working lower chest is just to turn your hands far outward when doing pushups and spreak your arms further out for better effect. Works like a charm. And if i want to do inner chest i just turn them inward
This guy...impeccable advice. Absolute expert
I attain 95% of my exercise and training information from Jeff, because he know far more than most PTs and strength trainers.
you rock buddy, Im 54 years ago and you showed things I had never seen before, thank you, I susscribed
Great stuff Mr. PT💪🏽💪🏽
Your videos are consistently awesome. Thank you for being U.
just something i was looking long for ! Thanks man !!
Just the thing I wanted to train thanks Athlean !
These tips are worth gold.
Thanks to this channel and my rotator cuff surgery - I do face pulls every workout!!!
Jeff, at 66 yrs old, I learn a tip from you almost daily. Been there, done that, no T-shirt. I began training around 1978, freash out of the military.
That form tip just changed everything!
As always awesome training. Thank you
Thanks a lot for your explanation it helped me a lot to understand how to intensify the exercises to the right muscle.
I had gone from obesity to beast and now I’m fat again trying to lean up again and I came back to you for guidance, that was the best decision I’ve made today
Jeff is the best, hands down.