How To Get a Bigger Lower Chest, Get Rid of That Saggy Chest

If there is one thing we all want and you often see lacking by gym-goers, it’s a big well balanced chest.

For some it’s the upper chest that’s lacking size and for many others it’s the lower portion of the chest.

In this article we will go over some tips to work on a saggy lower chest.

The chest muscle (Pectoralis Major) consists of three heads which are called:

• Clavicular head
• Sternocostal head
• Abdominal head

It’s the Abdominal head which people often ignore in training or just not target optimally.

You can see the different heads on the image below, to the right.

A great way to fight a saggy lower chest (incase it’s not fat) is by doing a particular cable machine exercise.

As you might know you can change the position of the handle from the bottom to the top. Different positions put more focus on particular parts of the chest muscle.

It’s possible you already did a cable crossover which looks this but the difference is in the details.

What you want to do is to set the handle in a high position. Externally rotate your shoulder and pull the cable handle somewhat diagonally from up high to low while keeping your elbow close to your body. Keep your hand in a underhand position while performing the movement.

By looking at the position of your elbows you will know if your are doing it correctly. You elbows should start up high and end at the bottom your chest.

The best way to fully understand this is by watching this portion of the video below.

Not all exercises work optimally for everyone so it’s good to incorporate different exercises to put more focus on the lower portion of your chest.

Here are some other exercises for you to try if you didn’t do them already.

• Decline dumbbell bench press
• Decline dumbbell flyes
• (Weighted) Parallel bar dips
• Incline push-ups

You could also play around with the way you do the exercises by incorporating slow negatives, dropsets and forced reps with the help of a partner.

Another great tip is to keep your shoulders in a neutral position. So don’t shrug while performing your chest exercises.

Check the detailed explanation in this video.

Got more tips? Leave a comment.