Video instructions and help with filling out and completing Fill Form 2220 Gains

Instructions and Help about Fill Form 2220 Gains

What's up guys jeff cavaliere today I want to talk about one of the biggest problem areas for guys and it's the lower chest a non defined lower chest or a saggy lower chest we can fix it and I'm going to show you a texercise is here today they're gonna allow you to better target this area but it starts by asking you a question of these two pictures right here if you're one that's dealing with one of those issues with your lower chest which one is it are you looking more like this guy over here or more like this guy over here because if you're looking like this guy over here the first thing you're probably dealing with is an overall high body fat level which means that your diet is really not in check at all you need to be much more on point when it comes to your nutrition to be able to drop the lower levels of body fat to be able to see what you're really working with I can probably guarantee that this guy when he does drop down is still going to be lacking muscular development of the chest and that's what this guy's dealing with here because the body fat levels are low enough but the muscular development is just not there meaning he doesn't have this defined line that creates that that definitive chest but we can again we can target this and then what we have to do is just apply a little bit of anatomy now you guys know that on this channel I like to break out the anatomy and sometimes the muscle markers help us do that I've done this in a previous video that I'll link at the end of this for a little bit more in-depth but the key is this we know that with the pecs themselves we have a couple options here we know that the PEC is pretty much divided into two main areas at least from a nerve innervation we have the sternal area of the PEC which is this whole area of the lower PEC here the whole PEC and then we have up here running off of the clavicle we have the upper chest fibers here that are separately innervated and can be actually targeted a little bit differently because of that but more importantly what I like to say here to keep things nice and simple on this channel is if you follow the fibers meaning the direction of the fibers when you go to move your body then you're going to effectively target that area better you can contract the area with more focus and attention by following the direction of the fibers so the upper chest running in this direction out towards the arm would mean at any time you're bringing your arm up and across your body you'd be hitting them more effectively the sternal area of the of the PEC note we notice here runs from the sternum out towards that same area here on our arm so when we do things that come across our body and adduction we know that we can get this main beefy area of the chest a little bit more but what people don't realize is the abdominal head which is this very small area right here when I contract you can see right there that little break of the line here and then this underneath and around so a little hard to draw in here with this marker but it comes up and around and again heads towards the same area what are the direction of those fibers those fibers are running up and out so we were to want to work that area more effectively following those fibers in a consistent manner we would take our arm from this position and come down and across from here to here not from here to here but here to here so any exercise that we did that allowed us to replicate that and even add the adduction which we know the chest is craving we know we're going to be able to target that area more effectively now the decline bench press is the hallmark exercise that all of us use to try to hit the lower chest and now why is that well if you look a little bit more closely what you might think is actually just pressing away from your body if you sit up the angle of your arms is actually not directly perpendicular to your chest but actually angled downward a little bit well what is that that downward angle here is doing exactly that it's following that same direction that we're after but I'm not going to stop here at the decline bench press guys that's something you already know what I want to do is give you eight other exercise options to really really hit this area hard and to get your lower chest looking better than ever alright so let's start with another one of the classic lower chest exercises the dip now the dip we should know by now is it going to hit that lower chest more effectively because it's actually doing what we just said the movement of the arm during the exercise is actually following that same movement that we're trying to get to but we know we could actually make this better and we call this a dip plus and what we're doing here is we're not only including another muscle that likes to work with the lower chest but we're actually angling our body a little bit more appropriately to make sure we're hitting this lower chest area so it means you're going to angle your body forward but not too much because if we were to go all the way over the top we're almost turning this into a horizontal push-up which is going to keep the arms