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Many of you have asked me how to build a bigger lower chest. Well, genetics will play a role in the shape of your chest, but we can force some growth by placing more emphasis on the lower portion of the sternocostal head of your chest with these 4 tips!
TIP 1: Begin Your Workout With A Heavy Compound Lift That Targets The Lower Portion Of Your Chest
If your lower chest is lagging, then it should be clear that this is an area you need to be targeting FIRST in your chest workout. The decline barbell bench press is an excellent exercise that will help you not only target this area, but use heavy weights for maximum muscle damage as well. To perform this exercise you are going to position yourself under the barbell with your shoulders retracted and a slight arch in your back.
Once in place, grab the barbell just outside of shoulder width apart and unrack it. Next, while keeping your arms fully extended, hold the barbell over the lower portion of your chest and pick a point on the ceiling to align the barbell with. The reason why you’re doing this is to make sure that each time you press the barbell up, it stays in the same place over your chest. Now that you’re ready, lower the barbell until it touches the bottom of your chest, press the barbell back to the starting position and repeat for reps.
Add This Exercise To Your Routine: 4 sets: 8 – 10 reps (60 sec. rest between sets)
TIP 2: When Performing Either Movement, Make Sure You Don’t Have Too Much Elbow Flare & Bench Over Your Shoulders
When performing either version of this exercise you want to make sure that you are not flaring your elbows too much. If you have too much elbow flare this will completely change the path the barbell or dumbbells are supposed to follow throughout the movement and will transfer a large amount of the load to your shoulders. If his happens you will not only have a chance of seriously injuring your shoulders, but your chest development will greatly suffer as well.
To ensure you do not have too much elbow flare on either exercise, simply retract your shoulder blades and tuck your elbows in so that they are closer to your rip cage. (See examples below).
TIP 3: Finish Your Workout With A Single-Joint Movement That Also Targets The Lower Portion Of Your Chest
Now that you’re at the end of your chest routine and your muscles are pre-exhausted, it’s time to hit your lower chest again to ensure the area is prepped for growth! The advantage of targeting your lower chest at the end of your workout with a single-joint movement is that you will be able to utilize an exercise that doesn’t require much weight and you will still be able to challenge yourself because your chest is toast!
The single-joint movement I want you to end your workout with is the High-To-Low Cable Fly. To perform this movement you are going to set up with pulleys so that they are the same height as your head. Next, grab the handles and take a few steps forward so the weights you are lifting never touch the rest of the stack during your set. Once in place, make sure that your shoulders are down and retracted back and begin to bring your hands together in front of your body just below your chest keeping only a slight bend in your elbows. As soon as your hands meet in front of your body return to the starting position and repeat for reps.
Add This Exercise To Your Routine: 4 sets: 8 – 10 reps (60 sec. rest between sets)
TIP 4: Perform The High-To-Low Cable Fly Properly To Target Your Lower Chest With Maximum Effort & Avoid A Possible Shoulder Injury
Before I let you go train, a word of caution when performing the High-To-Low Cable Fly. If you don’t set-up the cables to the proper height and focus on keeping your shoulders DOWN and RETRACTED throughout the entire range of motion, chances are that you’re engaging more shoulders than chest during the movement. It will be crucial for you to practice proper form with light weights if you’re not used to this exercise to ensure you do not provoke a shoulder injury and that you’re actually targeting your lower chest!
Conclusion
If you have any questions be sure to leave a comment below! Now go make those lower chest gains!
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47 comments
Is this kid from Boston?
Your voice sounds completely normal till you say a word with an R in it lol
Fucking love this guys accent!
you don't wanna jayk ap yar shoulders
Let's get staaaaated
Is that a mix of Australian and American accent?
I like it how he says Baaabell
Literally lost my shit at 4:46–4:56
Let's get STAHTED
is it just me or does it feel like his accent is turning on and off
Do you know Matt Damon’s character in the movie The Departed?
Because you sound just like him.
Lmao!! XD You just looking like an idiot. Very informative and straightforward. Huge thumbs up. Thanks for the advice bro.
he sounds like a guy trying to do an accent but keeps slipping up and then remembers that he's trying to do an accent
Pahk ya cah in hahvahd yahd
Let's goooo. Thanks a lot now I can build a proper chest
Why does his accent come in and out lol
Thanx for the tips bro
What accent is this? His early videos he has American accent!
baahhbell
Post workout meal: Clahhm Chowwda
the legendddddd scooottttttyyyyyyyyy
how come sometimes you say "BAHBELL" and other times you say "BARBELL"…sometimes you say "STAHT"…and other times you say "START"….sometimes you sat "TAHTEN"….other times you say "TIGHTEN"…..sometimes you say TAHGET" …and other times you say "TARGET"..is this some sort of fake accent happenin? Just curious as i watch a lot of your vids.
the bahbell
Scott helping me not look like a dumbass anymore
Foxborough
That is the amazing but i have fat in my chest…. So tell me one thing that how can remove it…. And how can i get a good chest….so please sir suggest me…. Thanks for making this video
Xxx you boy nice
BAHBELL!!!!
Tahhhhget
I love his accent.
Annoying ass voice fuck this guy
Y he talking like he mad
Since when did Scott talk like this
He looks like he is only working out his neck…
2:06 2 guys finish bench at the same time, same weight and the other guy acts all big
I liked your attitude more during the last minute when you said if your doing this bullshit haha
I thought this dude was Jack Swagger from WWE
Great video. Already seeing results with the correct flies exercises. Thanks, bro!
Staaaaaaaaaaaated
Hey brotha…in another recent video u said starting a decline won't grow your lower pec….that u need to do 10 to 15 sets of flat dumbbells press to add more muscle chest and case resolved….
2:05 guy in red shorts on bench hits himself. lulz. everybody saw you, dude. =P
I want him to say "burble is heavier than buble"
As an specialist, I believe Clegenatur Methods is good way to enhance your bust size naturally. Why not give it a chance? maybe it will work for you too.
Bla bla if it is all so how u talking why your chest ist not looking like ..?
Was that just JFK?
I notice a lot of people keep on talking about Clegenatur Methods (just search it on google). But I'm not sure if it's good. Have you ever tried using this popular breast enlargement secrets
never wear black trainers in a gym… makes you look like a farter
Your eyes are telling us that you're kinda high. ✌