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Lower Pec Punishing Exercise (NO MORE SAGGY CHEST)

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Rating: 4.0; Vote: 1

The pecs are actually separated into three distinct heads that divide the upper chest, lower chest and middle chest. The heads that accomplish this are the clavicular head at the top, the sternal head in the middle and the often overlooked abdominal head at the bottom of your chest. Through varying orientations of the upper arm, you can influence the fibers of each to a greater or lesser degree. In this video, I am going to show you how to better activate the lower chest by paying attention to the way you do your crossovers. Cable crossovers are a popular exercise for sculpting a better and bigger chest. It is common to see people grab the handles from down below and lift up and across their chest to try and build a better lower chest. The problem is, this defies the anatomy of the pectoralis major. In order to influence the lower chest more than the upper chest you would actually want to do the opposite and start with your arm high and bring it low. Here I demonstrate how the lower or abdominal portion of the pecs line up and how you can take advantage or their orientation to better activate them during adduction of the arm. Of course your pectorals contract all or none in the sternal portion of the pecs (the upper chest may actually have a slightly different contraction pattern due to the fact that it has a separate nerve innervation. That being said, because the upper arm position can be changed in all three dimensions, it is possible to provide some fibers with specific orientations, a better line of pull than others. To hit the lower portion of your chest more you want to set up a cable station in a high position. This can easily be performed at home without elaborate equipment by simply attaching a resistance band to a pullup bar. Whatever you choose, you want to grab hold of the band or cable handle with one hand and step away from the machine. Here you want to rotate your shoulder externally by taking an underhand grip on the handle and making sure to let your shoulder roll back and down. From here, you want to focus on the movement of the elbow as you try and bring it across your chest (into adduction) and head towards the top of your abdominals on that side. With the lower portion of the chest inserting into the aponeurosis of the abs and obliques you want to be sure to target this area as your end point or destination for your elbow if you want to get at that lower chest. Feel the strong contraction of the lower portion of your chest and return the handle to the starting position slowly. Be sure to emphasize the strength and quality of each contraction rather than the number of reps that you are performing if you want to see better results from this lower chest exercise and get better lower pecs. For a complete program on how to build an impressive middle, upper and lower chest while getting six pack abs and explosive legs, be sure to head to and learn how to start training like an athlete. Get the same exact program used by today-s top professional athletes from all major sports who want to get ripped, athletic bodies and perform at the top of their game
Date: 2022-04-22

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Comments and reviews: 10

Russell
Jeff is the SHIT! At first I thought he was just fired up on Meth and as a twenty something weightlifter there was no way I wouldve tsken the time to listen to his instruction. Now, with three decades of lifting under my belt, many injuries and natural ageing, im finally at a place where im wiling to shut up, slow down and listen to this guy. Oh and yeah, I cant wait to scroll thru the comments and read all the raging roid know-it-all trolls bashing Jeff lol.
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iben
Holy crap! I've been trying to workout my chest for almost 3 months with no results. Got back to working out recently after a break and tried this (but with resistance bands above my door instead) and saw results within a week, almost like magic. 5 weeks later even my shirts started getting tighter. Literally spending 5 minutes after showers doing pec bounce in the mirror now, lol.
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sami
You're the best Jeff. Love you. Thank you for training me like an athlete. I make sure each and everyone has a privilege to be trained by you you have the best body I've ever seen. And I love the way you explain mixing science and I got my shoulder fixed all coz of your directions that you've showed you're a doctor and the best coach anyone could get love you Jeff-
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Nile
Big thumbs up sir! Ive been trying to bring up my saggy dad pecs for a while now and as you were instructing, i was setting up my resistance band to mimick your machine and as i was performing the movements along with you i could feel it pulling and feel the difference from the previous things id tried
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Canuck_Gamer33
If I understand this correctly, it doesn't matter whether the elbow is bent or not, the key is the top to bottom motion right? I'm afraid I've been doing this wrong because I was approaching it almost like a chest fly, trying to keep my elbow fairly straight. Great vid again thank you!
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Lee
I-ve been doing this one for my last few workout as a finishing exercise. I use resistance bands and I-ve been doing 15-25 pounds for 10-20 reps and i feel more tightness from this one than most other exercises. Do you have videos for mid and upper chest using this exercise?
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DEVILxMAYxCRYx5
I have been trying many workouts for chest to hit the lower pec. My chest is big but it's not hard or tone. Every time I get up from sitting down I have tit lines lol. I know I gotta get stricter on my diet too. Should I just do lower weight and more reps?
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Andrew
Hey, have you experimented with Baker Henistole's advice? Googlee him if you're frustrated and just wish to have a flat carved chest with out have to undergo 6 months to train. It's organic and natural, and you can get it doe within 30 days or less.
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Cris
Nice information! I've realized and figure out more in reference to eccentric and concentric contraction and flexion, extension, adduction movements, especially when the insertion of muscles where drawn in this video. Keep up the good work!
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Instructor
Just came across the video, Jeff. Appreciate the anatomy lesson very informative. I have a limited amount of equipment. How can I target the lower chest with pushups and dumbbells or other body weight exercises? Possible? Thanks.
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