Lower Pec Punishing Exercise (NO MORE SAGGY CHEST!)
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- Опубликовано: 19 окт 2024
- Sculpt an impressive chest in the next 90 days here…
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The pecs are actually separated into three distinct heads that divide the upper chest, lower chest and middle chest. The heads that accomplish this are the clavicular head at the top, the sternal head in the middle and the often overlooked abdominal head at the bottom of your chest. Through varying orientations of the upper arm, you can influence the fibers of each to a greater or lesser degree. In this video, I am going to show you how to better activate the lower chest by paying attention to the way you do your crossovers.
Cable crossovers are a popular exercise for sculpting a better and bigger chest. It is common to see people grab the handles from down below and lift up and across their chest to try and build a better lower chest. The problem is, this defies the anatomy of the pectoralis major. In order to influence the lower chest more than the upper chest you would actually want to do the opposite and start with your arm high and bring it low.
Here I demonstrate how the lower or abdominal portion of the pecs line up and how you can take advantage or their orientation to better activate them during adduction of the arm. Of course your pectorals contract all or none in the sternal portion of the pecs (the upper chest may actually have a slightly different contraction pattern due to the fact that it has a separate nerve innervation). That being said, because the upper arm position can be changed in all three dimensions, it is possible to provide some fibers with specific orientations, a better line of pull than others.
To hit the lower portion of your chest more you want to set up a cable station in a high position. This can easily be performed at home without elaborate equipment by simply attaching a resistance band to a pullup bar. Whatever you choose, you want to grab hold of the band or cable handle with one hand and step away from the machine. Here you want to rotate your shoulder externally by taking an underhand grip on the handle and making sure to let your shoulder roll back and down.
From here, you want to focus on the movement of the elbow as you try and bring it across your chest (into adduction) and head towards the top of your abdominals on that side. With the lower portion of the chest inserting into the aponeurosis of the abs and obliques you want to be sure to target this area as your end point or destination for your elbow if you want to get at that lower chest.
Feel the strong contraction of the lower portion of your chest and return the handle to the starting position slowly. Be sure to emphasize the strength and quality of each contraction rather than the number of reps that you are performing if you want to see better results from this lower chest exercise and get better lower pecs.
For a complete program on how to build an impressive middle, upper and lower chest while getting six pack abs and explosive legs, be sure to head to athleanx.com and learn how to start training like an athlete. Get the same exact program used by today’s top professional athletes from all major sports who want to get ripped, athletic bodies and perform at the top of their game.
For more videos on chest workouts and how to build the upper chest, be sure to subscribe to our channel here on youtube at / jdcav24
drawing on yourself was a very great visual. thank you.
Chris Kramer pq0
you may be buff but you'll never be jeff using his own body as an anatomy chart buff lol
Lol!!
actually laughed out loud... got me good.
OM OM OM OM
My name is Jeff.
@Angelo Dicostanzo 4366 y,IL c, d. Kl
All athlean x videos breakdown:
50% Jeff without a shirt
50% Jeff outlining his muscles with a marker
100% Helpful information
x videos, i see what you did there
@@easycoding5289 I missed that 😂
What if I don't have a marker?
Beast Coast bravo son
Trevor Mille
It doesnt work without a marker, the chemicals in the marker activate the muscle fibers, send me a message I have a special 5 pack of muscle markers for 150$ send the money to my paypal
you always were a smart ass
+Beast Coast
hahaha omg. i'm going to go cut me a six pack right now
The best
Fitness Chanel on you tube hands down . Jeff there's not one person out there that breaks down and explains exercise as well as you do . I'm on this channel every day ! I've been in the gym for years and I'm always looking for new ways to change it up especially to bring up body parts that are lacking ! Thanks for all the videos.
Jeff is, in my opinion, the best trainer on the web. He gives the details and reasons for everything.
Jeff just wanted to say thank you, when you use the marker it really helps me understand it A LOT better. Keep up the great videos!
Jeff is a beast! Hands down one of the best, most knowledgeable trainers on RUclips.
At night, the boogy man checks under his bed for Jeff Cavaliere.
Byron Hatcher ,
And then, he calls Chuck Norris
to guard him while he sleeps.
Byron Hatcher LMAO!!!!
lmfaoo
Legend has it ,steroids have taken Jeff
@Byron Hatcher I think the Cookie Monster is the one that does that
According to legend, Jeff once sneezed on someone and caused them to lose 10 lbs of fat instantly.
Can that happen to me lol
+Shtev Shtev His audio is really not bad. And what, you'd want him to attach a mike to his nipple?
+Nicolai Koefoed Wireless head mics. You know, like the ones the boybands pretended to use... :D
hahah ! classic
Jeff, sneez on me....
Wow... This variation hit my chest like I've never felt before! I'm naturally skinny and have an underdeveloped lower pec area, but these feel really good! Doing them as we speak. Thanks Jeff!
ever got buff?
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...
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❤
Thank you! I've been struggling with building my lower chest and watching this routine I can definitely understand now, how it should help build that area. about to hit the gym and excited to try this routine. Thanks again! 💪
Thanks Jeff, I've just started gym work at the age of 67 and trawled the internet for something coherent i could work with, lots of ego disinformation until I found your website, it's clear and concise info and easy to take in.
I"m sorry but I put in 'pecks marker dude' to find this..... ATHLEAN-X
lel
Aye whatever you had to do to find him; shoot ain't no shame there buddy.
pecks marker dude lmao
Lmao
FUCKING DEAD, MAN 😂😂😂😂😂
This is why they should let us workout shirtless in the gym...and of course it’s 2017 so we gotta be gender equal so women you’re more than welcome to as well.
AARON HERNANDEZ i dont think we would like to see fat chicks naked in the gym so no thanks
Its 2018
As a woman I’d go to the gym more if the manly mens could take their shirts off... #GenderEquality... I want my eye candy too!
+AARON HERNANDEZ
Really? There are gyms that ban shirtless training?
I say your going to the wrong gym then. Sounds like some SJW feminist bullshit.
I have to admit I have not been to a gym for 4-5 years but I doubt if the real gyms would care about this. I think it would be the trendy gyms with all the cardio, boxercise and more exercise bikes and machines than benches. If so then who cares as these are the lame gyms anyway.
I don't know who many fit women are in your gym bro but there are many in mine and I find those yoga pants a distraction already... topless women... I don't know... I mean, what would be the point in wearing shorts...lol
Keeps the markers. Many dont know the direction in which muscle fibers go. It helps to envision the direction in which to push or pull to target specific muscle fibers in order to achieve results desired. Great job.
This has to be THEE BEST ADVICE I have ever came across for lower pecs!! Thanks!!
We can build specific areas by manipulating angles of pull but we cannot spot reduce fat. Otherwise, overeaters would have they leanest jaws despite being obese.
+Michael Arevalo thats a pretty good example though
+Fat2Muscle good point sir.
+Michael Arevalo ... I could just see it.. Jaws like Tom Platz and the Body of John Candy ;-)
This made me lol
Jeff your videos are the absolute best you can find on the internet if one wants to really know the anatomy or science behind the work out. If you want to manipulate very specific muscles, look no further than Athlean-X. Kudos man! God bless you and continue to educate. Millions are learning because of you. You are THE guru! #NoHomo
This dude knows everything there is to know about working out
hahahahahahahahahaha I have a second head.
hahahahahahahahah I have a second head ay
@@timmythistle6615 bro what the fuck are you talking about?
@@lakezyz4191 lmao
@@uprate2564 shut ur mom
1. 2:30 (Upper Chest) Up & Forward cable crossover.
2. 2:51 (Middle Chest) Across cable crossover
3. 3:37 (Lower Chest) Pulling Down from above cable crossover.
Appreciated
Great, very good analysis of the angles needed to develop the lower pec. I am 74 years old. I am going to try this angle. Don't stop using the human anatomy model. It's very convincing.
awesome, just as I'm beginning to target lower pecs, this video comes out... perfect timing
Don't hurt your pets...
+Cameron Petet If it's a cow or pig, then its perfectly fine - right? :P
+napjacob you mean cow or cops? :p
+Cameron Petet oops autocorrect
Burak Özel Cow, bad joke been around vegan's too much.
Must admit, this was helpful. Almost 50000th thumbs up coming from here!
Ivrish con-Abarth ,
Thank you so much for not being one of those people that say they know what do do but show and explain nothing then put an add for some product of theirs at the end of the video. I mean you did have an ad but you still explained what to do in the video unlike so many others.
Yes Sensei, marker is back, mind is active, learning is being done, execution will be taking place.
Is their anything we can do at home?
+MulliganBrothers MOTIVATION go to the gym, you can only really do abs at home
+MulliganBrothers MOTIVATION yes first you get your phone and call the nearest gym and get a membership
+MulliganBrothers MOTIVATION Resistance bands could help
Yeah, I think you just need some strong rubber cables or whatever and you can increase the tension by doubling them or walking further way from where it is.
Dips
I'm studying the Anatomy to become a sports massage therapist and I find your Marker muscle videos beyond helpful. Thank you. I will be sharing your cool vids with EVERYONE!!
Guess I was a terrible student. Went through 3 years of exercise science classes thinking there were only 2 pec major heads!
MURDR63 lol right I was thinking same thing. Physical therapy student here. Lol
MURDR63 I'm studying now. Same here. Can teach the professor now lmao
Wow! I'm a noob and even I knew.
MURDR63 key word MAJOR heads
I guess you were
Great video!. Great tips as well. I have been doing it all wrong. Especially my lower pecs. Never had a problem with the middle pec. Have been looking for exercises to hit my lower pecs. Decline bench and decline dumbbell presses never seem to work. Your tips make sense and just mimicking your motion without weights or anything,jousting sitting here at my desk, yea, Ican feel those areas contracting. I am going to try your tips as soon as I get home. Your video tips on working the triceps, biceps and last have really helped and yes, they work.....Thanks..Kraig
Are there any exercises at home I can do for lower pecs?
Content of this channel is pure Gold.
I can't believe we are getting this for free.
RUclips at it's best.
Most helpful fitness channel on RUclips thank you
Really appreciate this information.....my lower chest needs this, thanks again.
No worries, any time
amazing workouts I'm in my 60s and work out 3 times a week your videos have been so helpful. Tim in Glasgow Scotland.
Holy crap! I've been trying to workout my chest for almost 3 months with no results. Got back to working out recently after a break and tried this (but with resistance bands above my door instead) and saw results within a week, almost like magic. 5 weeks later even my shirts started getting tighter. Literally spending 5 minutes after showers doing pec bounce in the mirror now, lol.
he must have skipped kindergarten i was told to color on the paper only, another great video by a living legend
Jeff Cavaliere is the BEST trainer bodybuilding has ever seen. I have learned more from watching RUclips videos featuring Jeff cavaliere then I've learned in all the years I've been training with weights. The amazing thing is that he offers all this advice free of charge on RUclips. Men and women who want to look their best and feel their best should follow Jeff cavaliere on RUclips. I have been a follower and subscriber on his channel for at least 6 years. He is a genius. My name is John and I wish him well and I wish you all the happiness for him and his lovely wife and his children.
trying to pay attention to his words... but man his pecs, my god, its like someone drew them on him (no homo)
There is no escaping that my friend
Hazem Ibrahim yahh that was gay asf
DD JJ but i said (nohomo)
Pretty sure that: Adding on (no homo) at the end is the samething as when people start their conversations with "I'm not racist but...." .
Hazem, I hope you're intelligent to ignore the negative comments. If any of these boys ever visited a male physical therapist or had a male personal trainer they would understand that your comments are no big deal. These dudes need to learn to be confident enough to compliment a man to understand striving for the same look (if that is what they choose). Jeff has low body fat and an excellent physic. I'm striving for the same and you can only do that by looking at where you want to be.
The best guy to explain the science of exercise
Best instructional video yet. Detail in depth explaining the anatomy of the work out.
Is there a way to do this if you have no machine to use?
decline dumbell press
Pushups.. Just place your hands horizontally near your lower chest.
+hickorydickoryduck can you send a link for one of these things? I searched it up and could not find one
They're called resistance bands.
yea do pec dips on paralell bars
what about using dumbbells and laying on a declined bench using the same grip? does that work? I don't have that machine at home.
+stkbkr1 I'm thinking the same exact thing!
***** Brother, some good advice, thanks!
thank you! Pointing out the focus on the elbow and the motion that the humorous should go through is a huge help
This was eyeopening! Is there a way I can work on my lower pec with dumbbells?
What I do is a dumbbell bench press: I start off down and as I push up I twist and push out/in just a little, like In the video- not a lot though. I do 4 sets of 10 reps and I definitely feel the burn.
Decline dumbbell bench presses and flys.
David Robertson test Rogen that works
“Let me put on a little more weight” *adds 2 tons and a mexican family* punish your muscles😂
hahahaha I also have two heads
Damn thats pretty racist
I am Mexican and I am not offended!!! LOL!!!
"Damn thats pretty racist", please post more! #HUEBR
Russian:what do you mean?You need to add a city of Mexicans!
Thanks Jeff, literally thank you.
Your work is improving the life and health(and well being) of probably millions.
Thank you !
Keep doing the market. Good for teens and adults. All around best education.
Is there a good way to get activation there without a cable machine? I have body weight, full Olympic weight set, and a TRX suspension trainer. My lower pecs are falling behind and since I've burned a lot of fat, it's not very flattering. Thanks.
do high reps bodyweight dips
Ayehh 18 Thank you for this! Wish I had seen it sooner (my fault) as yesterday was my vertical push day and this would've been good for that.
u have to do full body workouts in order to tighten up. back n chest 1 day... def do pull ups.. prfct thm. at very minimal do 3 sets of 8-12 reps start incline on bench 3 sets of 12-15 n alternate btween a chest thn back then chest then back workout. i like doin chest, back, abs.. all bac2bac, rest 1-2 minutes(usually 1 min) repeat. jump rope... its the shit! i jump rope n work abs everyday.. skip a day or 2 occasionally. good luck.
lots of dips
Dushku
Yes the markers most definitely help! Especially for the novice! 👍👍
Really great vid. My "mentor" at the gym just taught me iron crosses last week and I have never seen such effective chest targeting.
this guy is running out of skin
Right
😂😂😂
LMAO
Mike X You watch fitness videos promoting your unhealthy lifestyle?
The markers help ME see what you mean in more detail. This does help. Thanks Jeff!
Cables are fairly new for me. I have incorporated at least once a week. I'm thinking I can work all 3 sides as you demonstrated and I should be good. Thank you
Hot damn give this man more markers
As a middle-aged guy doing lots of half-marathons, losing upper body and struggling with PRECISELY this "man-boob" problem, I found this particular video to be the BEST one I've come across. I'm IGNORANT of who this guy is in the world of body building and sports training; I only know this: he convinced ME (professional developer who talks like he know his own topics and recognizes bullshit/double-talk when he hears it) that THIS guy knew HIS "science" as well as I know MY "science"... and that's good enough for me !
"Draw me like one of your girls Jack"
Hahahahhahahahah
Jeff I have heat hives and I LOVE lifting but it becauses severaly pain full and I can't do more than a few sets (low intensity) my doctor can't do crap to fix it can you suggest anything and I need help I've plateaued thanks man
Memza Gaming do the cooling towels help? I see them all the time at lowes n Walmart.
My gym gets hot as hell in the weights area, but idk if it's from all the bodies in there or no AC vent. So u might wanna see where the vents are n possibly work under 1 of those.
Is it sweat causing the hives from the heat or the heat itself n nothing else? I was wondering if it was the sweat if there's some kind of talcum powder or something you could use to help that.
i had heat hives for years, i put it down to chronic dehydration, basically years of drinking an inadequate amount each day, within weeks of doubling/tripling my water intake they began to subside. give it a try
I had them too, turns out they where caused by stress and depression, as soon as I fixed my depression they magically went away within a few days. Try seeing if that could be why you get them as well.
Memza Gaming eat organic non gmo try to consume some apple cider vinegar and tumeric should help in a few days
Hives is stress man...
Got them once under severe stress in a relationship. It's gone along with the relationship and never had it again
Gotta fix your life
This guy is excellent for anyone starting out in the gym and beyond, he explains everything in detail, super
can i do this with dumbells?
Shakaama nah
are you HIV positive I can't?
how the fuck do you want to push dumbells downward...
NeunZehnHundertNeunzig I guess instead of dumbells I guess i'll use smartbells and push them upwards.
I drink smart water.
you could try doing it with smartbell fly's
Guys... concentrate on overall chest development through a steady progression of pressing.
You're the best! no lie, ive learned more from your videos than i ever have from personal trainers or classes!
The more I work lower chest, the worse it looks with shirt on.
+Israel Cardoso you mean gynecomastia?
Work upper chest more to even it out.
+Anirban Mookherjee Workout the upper section then...
***** I have some stubborn fat in the lower chest region. Working out the lower chest obviously makes the muscle bigger from hypertrophy and glycogen retention and then my chest protrudes more than I would like. And I don't really have the flat chest bone structure like Jeff and ectomorphs in general. My chest slants to the front starting from below the neck.Neither do I have square shaped pecs, feels more triangular. So basically chest genetics is fucked up.
Cameron Petet +HellGod67
That's what I do. But then lower pecs feel so much softer than upper pecs.
Legend says as soon as jeff enters the class , teachers hide their markers😂😂😂
Jeff - Your videos are terrific. After 30 years of lifting improperly, it has caught up with me. I can't wait to get back to the gym on Monday and try your alternative exercises/techniques. Thanks for an excellent series of videos.
"and Jeff said, ask and ye shall be shredded."
my gym here in PH is old school we don't have that machine
Yup
Philip Java don't need the machine - just the concept behind it.
Then just do old school decline bench press/dumbbell press. You can use bands to simulate the effects of cable machine.
Philip Java dude magkano gym monthly sa philippines?
Sleepy Ash 700
Such a good video , the lower chest is such a nightmare to tighten up , this is the clearest explanation I’ve seen on how to target it , be trying this with the bands .
just do loads of push up wide ones and thumbs touching if u dont have one of these machines sitting in your home
or go to a gym :P
Jeff could be a good Anatomy professor in Med school...
+Sir Adolf Hitler I've learned more with him than my actual Anatomy teacher
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.
4.15 is where its at.👍🏻💪🏼
anyone heard his should crack at 3:48
His muscles are so hard when he moves it grinds like bones
LMAO
ASMR guy over here reppin' lol
whitenight144 thats the sound of fat sizzling off his body
I only heard it once you said it and fuck it made me cringe :')
Much appreciated! The markers left no room to doubt my understanding. Clear and easy to follow. Thank you for the thorough explanation!
3:48 the sound his shoulder makes when rotating
I have big chest , right baby?
+Jacob Kuba no nigga
***** yep
***** and Arnold is the most overrated bodybuilder of all times
+Jacob Kuba really? Show us pics and videos of your career and how much better you are then Arnold or shut your fucking mouth you disrespectful punk
Rory McCallum I'm not better than him because I'm not a pro bodybuilder. Many bodybuilder look better Arnold. Kevin levrone, Serge Nubret , Lee Haney, flex Wheeler, Shawn Ray and many more. They looked better than Arnold
Thank you for providing all this information at no cost to us. Respect.
One day, I will finally draw a map on my chest :)
next time bring out the red lipstick
LORDE OWS THE KING his name is master troll so imagine
his name is master troll he probably doesnt workout and saw this video while searching for weight loss videos for his fat ass lmao
Loved it! Felt the effects asap in my upper pecs...had to do it with dumb bells, just tried to maintain proper form. Then worked the ab head with the cable. Great! Thanks
If only their were alternate versions of this without the machine,maybe with free weights??
+Sammy Lane Bands would do the job
Rami Any name brand you suggest??
+Sammy Lane there is nothing specific they all work just fine you just need to know how much resistance you want www.amazon.ca/s/?ie=UTF8&keywords=resistance+bands&tag=h0a61-20&index=aps&hvadid=46234328968&hvpos=1t1&hvexid=&hvnetw=g&hvrand=11597097647941543076&hvpone=&hvptwo=&hvqmt=e&hvdev=m&ref=pd_sl_6ndqu4k84s_e
Rami I'll try'em.Thanks.
Back in the dungeon athlean-x days.
I wish I knew about this channel earlier. Your exercises, the way you explain the science behind each movement is amazing!! I tried this exercise and already feel the burn. Need to watch the video carefully to get the position right.
Thank you sir!
is it possible with dumbells, my school doesnt have that machine
are you training at the school ??
Bravo Hero im in highschool and the only available gym for me is the weight room
alright man good luck then .
Either do decline dumbbell flyes or just skip it, it's not necessary anyways unless you're already a beast. For beginners/intermediates, the big three lifts - bench, squat, deadlift and some accessory work is fine. No need to target specific areas.
Maran Nebbeling Add in a pull up as well. Need to work back and biceps
so a supinated decline bench could be a substitute to the cables. anyone agree?
Brandon Fausto no, it will be a reverse bench and that exercise is for upper pec
Yep. Ideally with dumbbells, so you can rotate the inner ends toward one another to accentuate the squeeze.
I don't fuckin know
Been doing this excersize since 2004 as I started lifting.....great video by the by!!!!
Just do declines with dumbbells
Cable crossovers hit the chest more than just benching
They don't. They only feel like they do, but decline bench hits the chest the most, objectively speaking. There was an article about this, im not sure which one, i can look it up for you if you want. Anyways, they measured the activation of all muscles in many different exercises, and that's what they found out. The most muscle fibers were activated/contracted with actual benching, not accessory work.
Also, mrgorilla73 meant dumbbell flyes on a decline bench, not decline benching. But you were still wrong.
Thats correct BUT with only doing reg. bench you`ll NOT building inner chest low chest or upper chest to perfect physique..But you`ll get stronger with bench press and you ingage more fibers if we watch exercises vs exercises!!
My point is thaat if you`re struggling with to wide chest and you have prroblem hitting the right spot lol you need to do more focused exercises!!!
Lmao .. doing declines with dbs don't work the same for everyone . Everyone has different lagging parts that need extra attention like the exercise shown in this video
I've tried pretty much everything. Dumbells hurt my shoulders. Barbels do not activate my chest enough regardless of the angle. Dips and Crossovers are my things. And damn, they work!
Seems like you're putting a lot of pressure on the rotator cuff when you externally rotate. Should this be done with light weight?
I love the marker! I can always count on you to explain it in a simple but concise manner. Thank you Jeff!
when he realizes that, thats permanent marker Lol.
My most upper chest have curve but my lower chest flat as hell
For me it’s the opposite lmao
I appreciate SO MUCH... the marker muscle training videos.
PLEASE continue with these. I am so excited to come across your page (thanks to the ads; which i hate... But so grateful for yours)
I want that cable machine. what is it?
About a 4k cable machine. TUFFSTUFF I think.
TuffStuff MFT-2700 Multi-functional Trainer
Show us a face workout
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
Lol did he get a stoke on 0:34
Wonder what you would sound like doing a video, probably won't be pretty.
Sure looks like a dip to me.
Or a decline bench
I love when you use the maker, I can really see what you are trying to say. A maker is worth a million words. Great info
What BF is he at? 5%?
5-8 thereabouts pretty consistently through the years as well.
7796761 He can use his own body as an anatomy dummy...which is nice
Na I think it's around 8%. 5% is too low