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

About the Author: Scott Young


  1. Hi Jeff, for the cable X crossover, actually our arms suppose to be straight as we press down or bend the elbows at about 90degree at the top as shown in the video? Thanks. Hope to hear from u soon.

  2. The last option get a friend with a toy hammer and tell him to hit your jewels. You start blocking the hammer with both hands.

  3. Hey Jeff,
    Is it better to rotate through your 3 or 4 exercises (per muscle), or do your 3 sets of that 1 exercise before moving onto the next exercise? Hope the question makes sense. Keep pumping out the vids, learning alot and transforming alot. Thanks , Aaron

  4. No homo but sometimes when i loose focus i come you tube to watch an Athlean x video and i swear jeff you ain’t got a certain friggin word bro but just staring at your cardiovasculariaty shit homie thats motivational enough

  5. I started working out a month ago and slowly been gaining muscle but haven’t gain muscle in my chest which i have fatness in my chest
    So I need help

  6. What happened to the golden days of people actually commenting useful things? rather than meme shit… Honestly people don’t even care about the advice, just looking for a quick way to get a quick like.. SMH… Social media lmao

  7. My dear gym bro’s, I struggle severely to get those nice side and under chest outlines for ages now despite doing all the good excercises for them. Is genetics a big deal in the definition of that lower chest line? And what about BF percentages? I think im around 12% right now, have been down to 9% before but I just cant get that pec outlining.. What in the world am I lacking of??

  8. Not sure if I’m doing something wrong .. but I’m feeling a lot of these in my shoulder and the side of my chest ..

  9. Great advice! I tried the lower belly technique, belly button to my back. That is a move no doubt! 👏🏽💪🏽💯

  10. With 13M views you’re doing something right, forget the haters you come across as sincere and serious, with a passion to help others achieve their goal. You stay focused and genuine. not at all condescending, we’ve all watched other body building channels. this is my first time and got a positive vibe from it. I did learn something here today, so I’m off to my weight bench, see ya when my muscles start bulging. Cheers

  11. Thanks, Jeff, I like your way of explanation) the drawings are very useful to visualise fibres work. I’ll try your receipts to hit that lower chest fibres and give my feedback here

  12. Thanks Jeff this is great …its an area I’ve had trouble with now I’m 55 the muscle has diminished and sag lines arrrhhh!!!
    I’ve been bench pressing a lot to get rid of this issue great building my chest ok but with no effect to that exact area!!! …now I know how to target this I’m off to the gym today can’t wait to get cracking on this thanks again Jeff.

  13. I have a grade 3 AC separation and have difficulties with shoulder, chest and lats. What are some low impact exercises I could use to gain in those areas?

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