a great chest is all about size which is why you work the upper chest for volume
but you also need great definition and for that you have to target the lower chest
that line under the pec which separates and defines the muscle
but to get it you need to hit a particular part of the chest
working just the right angle
so all the exercises you're about to watch work precisely along that key line
to create a well-defined lower chest
you can do this as one complete workout or
add any of the exercises to your regular chest routine ready
starting with a familiar exercise cable flies you don't always have to start with this exercise
we're showing you flies first because they best illustrate how to hit the right angle
for lower chest that means leaning forward starting with elbows back and high
and the line to target right here
this is the key line of the lower pack that's the line you're going to squeeze and then
stretch remember it's all about getting the perfect angle for that lower pec line
crossing hands at the bottom for an extra squeeze
okay let's take a look at a variation on an exercise you're probably familiar with
machine fly but again this is about hitting exactly the right angle
which you do by standing leaning back find the right angle to work the chest exactly here
then it's your usual fly movement out to the sides squeeze in the middle
coming up how to get an extra boost for lower chest from dips but first another variation
you might not have seen before this is a jackhammer push down target the lower
chest by taking the elbows out and to the sides then coming down working the chest right here
this isn't about simply bending and straightening the elbows that would work triceps instead lean
slightly forward take the elbows out to open the chest and really use that
pec muscle to help you squeeze as you come down okay let's take a look at bench press
we know that the incline press works upper chest
so yes for lower chest you're going to set the bench to decline but to hit the sweet spot the
angle and the movement have to be exactly right some benches can be adjusted if not maybe raise
the front of the bench so you're hitting the spot you want the line you're working is right here
squeeze at the top and stretch it out elbows out to the sides bring the dumbbells up
and together above the chest we're using dumbbells here instead of a bar to allow a full squeeze when
the weights come together finally dips and a great tip for getting added value from this exercise
with the right angle dips are perfect to hit that key area under the lower pack here
but today we're adding a shrug at the top of the movement
so you're not just working the lower pack you're also bringing in the surrounding muscles helping
you get that overall definition you're looking for so it's up at the top shrug and squeeze
don't forget a full chest is also about creating volume in the whole pec muscle
fit media channel has plenty of workouts on our chest day playlist to help you do that
and for video demonstrations of hundreds of different exercises
check out fit media's complete exercise database which is free on our website