When we overthink things… they tend to take longer. But I know that after watching this video you guys will start to not only understand, but be able to apply this method for building a bigger lower chest to other lagging areas on your body as well. Looking forward to seeing your gains everyone!!
(4:48)- Too Many Sets –
(5:00)- EARLY ACCESS –
*READ FULL ARTICLE WITH PHOTOS*
A lot of you have been asking me about how to build a bigger lower chest. So in this article I’m not going to only answer your question, I’m also going to give you the best solution for having a lagging chest in general.
Most people automatically think the solution is to go right to an exercise that specifically targets the lower chest, or at least places more emphasis on it. But, what happens when you just perform a movement like a decline bench, or cable high-to-low fly? Yes, you might place a bit more emphasis on the lower chest, but will it result in more GROWTH for that round, big and thick look that you’re going for? That is what we are going to determine in this article.
The Problem With ‘Targeting’ The Lower Chest
I am about to explain a concept about chest growth that when you hear it, your mind is going to be BLOWN! The real issue at hand when it comes to chest growth (and even I have been a victim of this), is that we KNOW there are exercises out there that can help “target” the lower chest more. And because we know this, we tend to gravitate to those exercises to try to build more muscle. But what if I were to tell you that KNOWING there are chest exercises that target the lower chest more is actually the reason WHY your overall chest growth is lagging? Pretty crazy right?!
Take a look at the chest. It is a BIG AREA and is considered one of the bigger muscle groups in your upper body. So when you train with an exercise like a decline bench press which changes the entire range of motion of a traditional bench press, which is the reason why it can be more “lower chest” dominant, what is it that you are actually doing? What you are actually doing is instead of utilizing the traditional version of the movement which is the flat dumbbell bench press (which activates the ENTIRE chest for MAXIMUM muscle damage and regrowth), you are now decreasing overall chest activation with a TINY bit more emphasis on the lower part of the chest.
In fact, the majority of you will probably get more of a pump in your triceps from a decline bench press than you would in your chest. Just because an exercise places more “emphasis” on the lower chest, doesn’t mean the lower chest activation is OVER 9000 on that exercise. The “extra activation” is quite minuscule at best in terms of growth when compared to the standard bench press.
Think about it like this as well…the lower chest doesn’t necessarily get bigger because the LOWER part of the chest is bigger. What actually creates a bigger lower chest is the overall size of the ENTIRE CHEST. This means that the bigger your chest is in general, the bigger your lower chest will look.
What Is The Solution?
Instead of jumping around to 4 or 5 different exercises, stick with 10 – 15 sets of 6 – 8 repetitions of a flat dumbbell bench press, resting only 60 – 90 seconds max between sets, and perform this routine for your chest workout 2 to 3 times MAX per week. Make sure you rest at least 1-2 days between workouts for recovery as well. If you’re not letting your body recover, it will never grow.
Then, even after doing that if you still feel that you need to target the chest more, even with all that volume, you can add 3 – 5 sets of a decline dumbbell press OR a high-to-low cable fly to further activate the lower chest area when it is already PRE-EXHAUSTED from the 10 – 15 sets of the flat dumbbell bench press that you did. Most people tend to think they should do decline FIRST if their chest is lagging, but this is wrong. It’s actually better to train the lagging area once it is pre-exhausted, because you will be able to recruit more late muscle fibers in that area.
*CONTINUE READING HERE*
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43 comments
When we overthink things… they tend to take longer. But I know that after watching this video you guys will start to not only understand, but be able to apply this method for building a bigger lower chest to other lagging areas on your body as well. Looking forward to seeing your gains everyone!!
(4:48)- Too Many Sets – https://www.youtube.com/watch?v=25ia51YBoXU&index=98&list=PLacPhVACI3MPmdZvXralM2yDlAFdJObWC&t=1s
(5:00)- EARLY ACCESS – https://mfaber180.clickfunnels.com/jason-application-funnelzty03b3g
PUSH, PULL, LEGS PROGRAM– BUILD MUSCLE & STRENGTH! – http://muscularstrength.com/Push-Pull-Legs
You can literally go from one fitness channel to another for the same topic and get both places saying different things swearing it’s scientific. And that the other way of doing it is wrong. And new lifters wonder why everything is so fucking confusing.
So what your saying is if you do exercises that use your whole chest then your lower chest will
start to get bigger even though you don’t do an isolation exercise for it?
I wish he would shout a bit more.
I like the prussian flags in the background
A tired chest will have to work hAHHHdah
EMG studies show that decline dumbbell press has the highest rating at 93% pectoral activation. That includes the entire chest.
Such a fake over exaggerated ridiculous Boston accent
He made a decline bench using dumbbells
What about dips?
Scott, buddy, you're going waaaaaaay too deep on those reps. puts your shoulders are high risk of being injured. Bench press and dumbell press shouldn't go past 90 degrees.
The thumnail "before" is literally me
BULLSHIT
Where's your upper chest tho 😅😅??
6x Mr Olympia and maybe the greatest trainer of them all, Dorian Yates swears by the decline press, he hardly ever did the flat press, and decline does not just target the 'lower chest'. You make up your own mind, but I am going to go with him rather than a guy who looks no better than the average gym Joe.
ive been watching him for yeara now HAS HE ALWAYS BEEN FROM boston like where the hell did that accent come from
10 to 15 sets???????
I am not an expert. But this sounds akward to me.
BAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHBELL
You know what also helps, actually putting in the work, instead of looking for the perfect exercises. Some people do like 3 sets of 8 reps on a bench, once per week and expect growth. Also, get your body fat down as the lower chest stores quite a bit of fat. You got to work HAAAAAAhD 😅 Thanks Scott👌
A tired chest will have to work Haaaadaaaaarrr
After 3 years I spot a dragon Ball fan 😂❤️
Dont listen to him, hes chest is tiny
Thank you Scott, You're an absolute fitness guru!!!
Good stuff
Good video, was thinking about adding it to my chest routine but you stopped me from wasting my time
What’s with the accent coming and going lol
Can we train our upper and lower chest by using only flat bench
My chest is enormous from decline pressing once every 5-7 days. 8 reps, Starting at 10 or 12.5 kilos & going up in 5s to 30-35. If you're working out your chest, you want the limiting factor to be the strength of your chest, not your shoulders.
10 to 15 sets 😂😂😂 fuck off
his hair fits his name
exercises that thaaaget the lower chest
Scott Herman. I was doing bench today n always had a hard time packing n keeping shoulders packed. Found it much easier to pack them n keep them packed when I lowered the suppers that hold the bar. Not sure if this is a good thing but i haven’t hurd anyone anywhere say when explaining how to do something to make sure the bar is at the right height before lifting.
When he said "over 9000" he earned my subscription. 👏👏👏. Well done sir.
Scott you are the only one who does not recommend dip for lower chest! Nice I'm searching to replace dip with something
10-15 sets? WTF?!
Wheres your accent from its sounds pretty cool
That fuhkin Haih cut. It's fuhkin bonkahs
So what should someone like myself do, who only does regular bench and can max 140+ kgs – but has no lower chest to speak of at all? I always rest like 3 minutes between sets but I’ve heard that’s fine if you are using very high intensity.
What kind of super saiyan gorilla is going to be able to do 15 sets of a 6-8 rep weight with only 60 second rest between? That's insane.
A bigguh lowa chest
Scott you the man bro
Holy Jersey
I can smell the photoshop in the thumbnail