A Creative Lower Chest Workout

Jeff Cavaliere has come up with a really creative lower chest workout for maximum definition. He demonstrates how it is done in this video.

Lower Chest Workout Video by Athlean X

Let’s take a look at a lower chest exercise for the pecs which will really concentrate on giving you that definition in the lower pec area. For this, consider a cable cross over – one of the most popular exercises for developing definition for the pecs, and we’re going to change it a bit. This is especially useful for that tie-in between the lower and inner pecs that is ever so elusive.

The majority of people doing cable crossovers do it correctly, lean slightly forward, bring your arms together and cross over. Now, there’s nothing really wrong with it, but there are some aspects which cheat you of the development you can get for the effort. One of them is the amount of momentum you can get from the movement, swinging your body forward as you do the rep robs you of pectoral involvement. It makes you wonder what percentage of the movement is actually caused by the pecs, and what percentage is caused by the momentum. It’s arguable, but we’re sure that it does have an effect. Next, at the top of the movement, the movement becomes a push movement. Doing this turns the exercise into a press, involving the triceps, lats and serratus muscles, not to mention the delts too. Involving these other muscles defeats the purpose of having it be an isolation exercise.

Our recommended twist on the exercise is to adjust the pulleys of the cables to around knee or thigh height. This is pretty much a feature of most cable machines. Grab the handles to your sides and stand straight. As you grip the cable handles beside you, slowly turn your hands so that your thumbs are making an OK sign and pointing towards your thighs. The motion is to bring both thumbs slowly together. It’s important to keep your arms rigid throughout the movement. Now continue moving your thumbs together until your hands crossover. As you come back and do the next rep, make sure to cross your hands the other way (e.g. left over right if you did right over left the first time). If you do this, you will really feel all the movement and involvement in your pec area. This need not be a mass building, heavy exercise. If you do the usual cable crossovers, then cut that weight by half and use that. It’s really a straightforward movement, squeeze, then release.

Do 10-12 reps of these, going heavier if you find the exercise too easy. This exercise is all about targeting your pecs exclusively – there’s nothing else contracting but your chest. It’s really key to eliminate exercises that feel good but don’t deliver results.

Finding the right exercises that work is the key to the fastest way to develop your muscles. You have to be ready to let go of some of the exercises that you’ve gotten used to. If you’re interested in that, then visit Athleanx.com and go get the Athleanx training program. Look for what really works – even if it isn’t comfortable or popular, and run home with it! Hope you liked Jeff’s lower chest workout demo!