Lower Pec Punishing Exercise (NO MORE SAGGY CHEST!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. The marker’s coming out today so I can show
you how to understand better the anatomy of the chest so you can start getting better
result in specific areas of the chest – or at least trying to influence different areas
of your chest. There are different areas of your chest, right?
We know that the pec muscle is divided into different heads. There’s actually three heads
and when it comes to the lower pecs, a lot of times people either ignore, or don’t realize
that here is a head really down low. It’s called the abdominal head of the pec
major. There is a way to influence its pull so you can get a little bit more favorable
activation there. The pec is going to contract, we know that, but we can get different activation
based on the angle of pull. So now, when we look at the pec, if I just
pull out the cable here in front of me you can see right away that there is a line – let’s
see if I can get this human anatomy chart working here. There’s a line right here that
will divide the basic sternal portion of the pec. All these fibers are coming from my arm and
attaching right here to my sternum like this. So we have the line that comes up here and
that pretty much makes all the sternal fibers come this way. Then above that line, if I start to bring
my arm up, you can see here on my clavicle, all these fibers that are coming down off
of that, feed into the pec this way. Down, kind of at an angle swooping down into my
upper arm, okay? So you can see that. Now, when I come all the way out here – right
there – you see that little line? Dividing right to here. Below that is the abdominal
head. So this little band that comes from here, up and around to here is the abdominal
band and it inserts right here into the top of the abdominal muscles and around here to
the side of the obliques into this area here that they call the aponeurosis. Right into this area here. Understanding that
you can actually determine how to get more of an activation upper, mid, or even in this
case, lower. So we know if we want to go upper we do something called – I call it a UCV
Raise. You want to be doing your crossovers or you’re pushing up and across. Down below and across, because we’re lifting
up here. If the angle goes from here to here, in order to contract this, you would pull
at that angle and you would do this, okay? That’s what you want to think about if you
want to target the upper pecs. So that angle of pull. That’s not this if you’re looking for lower
chest. For the middle of the chest we’d be out here more, coming across. That direction,
again, trying to put the fibers in line here. Form the lower portion, to get a more favorable
contraction from the bottom you can’t be doing what people try to normally do. That’s these lower cable crosses. That’s not
going to do it. You actually have to go the other way. You have to go up tall here so
that now, when I grab – let me give this a little more weight – when I grab here
we’re going to want to get from this direction – from here, right? They’re running from
here to here. So we want to get our humerus from here to
here, okay? We want to follow that. So we’re actually pulling down that way. Now here’s
a good tip for you: in order to get a better stretch you should try to externally rotate
your shoulders so you set your shoulder back. If you’re already internally rotated, you’re
already bringing this attachment across, so you’re already bunched up; what you want to
do is externally rotate your shoulder by getting your hand underhand. This way. Now don’t
worry about anything else. Worry about your elbow because your elbow
is obviously going to be attached here to your humerus, which is where the pecs attach.
If I can focus on where my elbow is going then I can focus on what’s happening up here. So if I want to hit this area I’m going to
want to come underhand this way, and as I come down I’m just trying to get my elbow
from here to here. Trying to get it to touch the bottom here – or right to the upper
abs. So, up here, high, down here to low. Here, high – you can see the muscles working
– here, down, low. Here, down, low. That’s the best way – if you want to try
to start targeting, or at least influencing a little bit – the lower portion of the
abdominal head of the pec major. Again, underhand this way, up tall, externally rotate your
shoulder by having your arm up underneath this way, and then here, angle of pull, here
to here, elbow from up top, down below, across your body. Trying to finish down at that area. So guys,
as I said, sometimes if I have to break out the marker to make you understand I absolutely
will. The key is to get you to understand. The key is to get you better results. ATHLEANX is about putting the science back
in strength to allow you guys to get better results from all your workouts. If you’re
looking for a complete program to get the maximum out of what you have, to maximize
your capabilities and the capacity you have to build a bigger, stronger body quickly;
then head to ATHLEANX.com and get our ATHLEANX training system. In the meantime, if you’ve found this video
helpful make sure you let me know below and if you want me to keep breaking out the markers
I’ll do that, as long as I can reach wherever the hell it is that I have to reach. All right, guys. I’ll see you soon.

100 thoughts on “Lower Pec Punishing Exercise (NO MORE SAGGY CHEST!)

  1. thank you Jeff, I like working out on this machine and the detailed technique you provide in this and other videos helps me to do the right exercise for the entire body.. I'm 62 and don't want to waste time nor do I want to get injured.

  2. i just tried straight bar dips last couple weeks.
    First on chest day doing wider grip deep unweighted dips for 3×12 then later also adding on triceps day doing half as deep with weights.
    This was fairly effective w/o weights but when i started adding weight to both chest and tri days , holy eff, i could barely lift my arm past parallel my lower pec was so sore !
    this could be an awesome lower pec filler

  3. I have a dad bod started going to the gym after 2 decades suffered a debilitating back injury . And a decade later want to get back to being ripped. But can't remember what days to do what muscle groups.. and help there?

  4. Great vid man, what if I don't have those fancy cable equipments to train with?? In fact is there a calisthenics exercise for this? bodywieght only

  5. Very useful! I just realized the different angles work the different fibres. No wonder I haven't had gains, I focus on only two angles.

  6. I've been looking for excercises to fix my man boobs and I can tell u after just one week I can tell a difference in my chess fat going down and feeling the lower pec actually be there

  7. 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❤

  8. 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.

  9. If you don't have access to this machine could you do dips as a replacement exercise? All answers welcome, thanks.

  10. @ATHLEAN-X Are there any FLOOR and/or HOME EXERCISE that can be done to get achieve a similar result for your lower Pecs? Want to be able to do this anytime when I'm at home and have no exercise machine.

  11. 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?

  12. Every time I try to do this exercise my pecs get really tight even with a super light weight, anybody have any tips? I’m pretty sure they get abnormally tight, it feels like if I push too hard I’m going to strain them.

  13. So how does one target the lower pec with an ac joint injury where any cross body movement is painful?

  14. Jeff, can you get the defined look by doing full contraction pushups everymorning, one chest day, dieting, and no cardio?

  15. do u activate this muscle with bench press. or is this an isolation exercise. that u do 4 sets of 8-12 reps. 30 sec between sets?

  16. Thank you very much Mr. Cavaliere, an excellent video again. You are the most professional and yet the most humble person with excellent knowledge of exercise science and pluses, I have ever seen. Thank you again. God bless you and your beloved ones.

  17. Awesome pecs bro, yah, it's good info, always like the lowest pec… can also do with a decline barbell press right?

  18. Never seen this shit before where a teacher/ instructor starts using his own body as a fucking white board with those markers. Interesting demonstration and very understandable. I'm skinny fat with some perky titties that don't look that bad though but I'm trying to reduce body fat and tone up

  19. You can tell which part of the anatomy trouble men the most by looking at the number under "views" and "comments"……………"my eyes are up here"

  20. Man! I love your videos! I am developing an entire library!

    Love the anatomy lessons and the detailed lifting hints. You rock!

  21. The best …. Most educating influential person out there. His down to earth approach makes anyone get into the gym and go to work. Thank you Jeff from a disable vet here…

  22. 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

  23. You always give cool content but there is no abdominal head and you outlined the pecs incorrectly because the upper pecs originates from the middle half of the clavicule

  24. I see sir you are using the cable underhanded. Is there any other exercise routine I can add . Thank you for this excellent information sir.

  25. I’ve learnt so much from your videos and has made going to the gym more exciting can’t believe how many things I was doing wrong I am seeing better results than ever thank you

  26. 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.

  27. 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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