Since you’re here I assume you want a nice defined lower chest line. That’s cool. Who wouldn’t?
As usual, it’s my duty to deliver. But before I hand over the goods there are a few things you should know in order to get a chiseled lower chest.
How to Get Lower Chest Lines
For starters, you must be lean to get those lower chest lines. That or you must have a lot of muscle. (Ideally both.)
Generally, the higher your body fat percentage the more chest muscle you need in order to have a nicely defined lower pec line.
If you’re over 20% body fat (using a true DEXA measurement) then it doesn’t matter how much muscle you have, the lines will look blurry at best. If you need to diet down get started right away. Cleaning up your diet and loading up on quality protein will also help with your muscle sculpting.
Now, I’d be remiss if I didn’t mention this: In order to get (and maintain) healthy muscle definition you need muscle density and a balanced chest. I’ve found that the best way to get muscle density is with a well rounded training program that includes a variety of low, medium and high volume. As well as light, moderate and heavy weight training for the chest. Focus on the main chest builders like bench press, dips and inline dumbbell press in order to develop your chest from all angles. Keep this in mind once you have the lower chest lines you’re looking for. Make sure you take a balanced approach to training for overall development and health.
That being said, there is a superior exercise for developing lower chest lines. And it is…
The Best Exercise for Lower Chest: Decline Cable Fly
I’ll say it again: The best exercise for lower chest is the decline cable fly. Let’s break it down to explain why it’s so good at it’s job:
- The decline angle puts emphasis on the muscle fibers of the lower chest.
- Cables keep tension on the pecs throughout the entire movement. (Pecs must stay activated at the top of motion so your arms don’t get pulled to the sides.)
- The Fly exercise isolates the chest muscles allowing you to concentrate on it working without your shoulders or tricep taking over.
Take your time with each rep. Watch the video below for some juicy tips to maximize your results with this grossly underrated exercise.
Here’s a video demonstration by yours truly walking your through how to perform the decline cable fly for lower chest definition:
Don’t mind the dopey look on my face haha (I need to create a new thumbnail)
Thanks for sharing your useful thoughts about exercise of lower chest. It will be really helpful for me and everyone.