Hey, what's going on Nation? A lot of you guys been asking me for some tips on how to bring out your lower chest now
Genetics will play a role in the shape and development of your chest
But I believe you can always improve what you've got as long as you know how to target that area properly
[but] before we get started
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So let's get started so the first tip I have for you guys is to make sure that when you start your chest workout that
You start off with [a] really heavy compound lift. It's going to target the lower portion of your chest now remember
We're still targeting the sternum costal head, which is the main area of the chest
But we're going to be doing an exercise that places a bit more emphasis on the lower portion of the sternal costal head
You can choose the decline barbell bench press or you can do the dumbbell
Decline bench press and the whole reason why you want to start up with a heavy compound movement is [so] you can attack that
area as hard as possible
for the most amount of muscle breakdown and
Regrowth now the second tip I have for you guys is you want to make sure that when you're doing either one of these exercises
That you're not letting the barbell or the dumbbells track too high over your shoulders you
start bringing more of your shoulders into the movement
You can actually start to irritate that area cause some shoulder impingement
[or] if you have a previous shoulder injury you might actually have [been] staying away from these exercises
Because they actually hurt you and it's just because you to adjust your form if you're going to do the dumbbell
Decline bench press which I actually prefer doing because you can get more range of motion and a [tighter]
Contraction at the top of the movement all you have to do is just slightly tuck it elbows in so your palms in me going
From facing completely away from your face to facing in a little bit
Slightly tuck those in slight tuck your elbows in and bring the dumbbells all the way down as low as you can so they rest
on the sides of your chest and then get a full extension at the top of the movement
Now for those of you who do the barbell version of this same thing
Just make sure that you pick a point on the ceiling that you can stare at so that when you start the exercise
[you're] holding the bar in a specific position where your shoulder blades are retracted and the barbell comes down
Just underneath the bottom of your chest if throughout the movement the barbell starts coming more towards the top of your chest
You're bringing more of your shoulders into the movement you
Don't want that to happen so pick a point on the ceiling
bring the barbell down to the lower portion of your chest and then press it up and that see an exact range of motion so
You're targeting your chest and not bringing your shoulders into the exercise tip number
Three is I want you guys to end your workout with a single joint movement that also targets your lower chest
Places more emphasis on the lower portion the sternal costal hip and that exercise is going to be a high to low cable fly
Most chest workouts are going to have three to four
Exercises in them so start off with your heavy compound
Decline bench press do your other one or two exercises and then finish off your workout with the high-to-low
cable fly to really finish off that area to make sure that when you leave the gym you've gotten as much muscle breakdown as
possible for Maximum Growth
Now the fourth and final tip is to make sure that when you guys do the high to low cable fly that you actually do
Right so the first thing you want to do is want to make sure you set the cables properly just because the cables go all
the way to the top
Doesn't mean you have to put them up there what you want to do is get it to they're just about as high as your
Head so just like this
Next step when you get into position. I see a lot of people in the gym
Just kind of get the handles and take one step forward
then they shove their chin into their chest and they start doing this and if you notice
What's happening?
My shoulders are getting jacked up as I bring my arms up and they come back down as I bring my arms down
So I'm not really placing as much emphasis as I possibly can on my chest
because I'm jacking up my shoulders the entire time so what you want to do is you want to grab the handles
But you want to take a few steps forward like this
Retracting shoulder blades stick your chest up
I even like the stagger my feet put one foot forward like this and when you get into this position
You should already feel the stretch in your chest because this is the starting point of the movement
so you're right in that stretch chest position and you bring it in
Underneath your chest just like this slight bend in your elbows
Squeeze that chest as high as you can get a nice hard muscle contraction focus on that mind-muscle connection
Then as you come back
Make sure your shoulder blades retract what you don't want to have happen is you come in like this
And you come [back] all jacked up [like] that
This is what will happen if you don't retract to shoulder blades. So we're track those shoulder blades
all the way forward
All the [way] back just like this if the weights too, heavy, and you guys are doing this bullshit, and you're thrusting your arms forward
Guess what you're not targeting your chest. You're just looking like an idiot so don't do that either
I hope this video helps you guys bring out that lower portion of your chest
Get some good gains in the gym
If you missed my last video on six ways to force stubborn muscles to grow
Make sure you check that out because it has some other alternative methods
You can try if you're having a hard time with your chest or any other muscle on your body
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