I'm writing this forum today because I'm hearing a lot of misconception around the lower chest. Things from how to hit that target area to help shape, to the common mistake of there being 3 parts to your chest: upper, middle, and lower. When you work your chest, are you going by the common belief of incline for upper, decline for lower, and flat press for middle? If so, you may want to keep reading.

Now, first things first...there aren't 3 parts to your chest, there are only 2! Your upper and lower tier, that's it. You may notice that you don't carry much fat in your traps, delts, chest, shoulders..that whole area. We tend to only hold fat in our lower chest area. It's not uncommon to catch yourself standing in the bathroom mirror looking down at your lower chest thinking "man boobs..I have to work my lower chest more." Most of the time your lower chest looks undeveloped because of a build up of fatty tissue. If this is the issue, proper diet and some good ole fat burning cardio and you will notice a significant change here. Another thing that can cause this to be a problem zone is a build up of estrogen causing that "man boob" effect. If this is the case, you may need to look into an estrogen blocker.

So, now to the question how do we hit that lower chest to make it look better through a workout? Most people would believe to bring out that lower chest and define it, use decline presses. Yes, decline presses help your lower chest, but how much better than a flat press? And with what toll on your joints? Most over train there lower chest just because they think it's the only way. Please note that you are still working that lower part of the chest with a flat press, but with less strain on other parts of your body. This is important to remember. Now, the most important point is that when you bench you are not benching flat, but instead using what we call a powerful position. You crunch your back, bringing back your scapula..some even arch their back adding almost an angle to their press, which hits your target area of the lower chest. When using this "powerful position" you are hitting your lower chest, without the need to hop on the decline bench. I can keep going, but I think you guys and girls get the idea now, so let's do a quick summary...

1- there are not 3 parts to your chest only 2

2- What is causing your problem zone? Is it excess fatty tissue or a build up of estrogen? Most of the time it's fat buildup in which case a good, clean diet and some fat burning exercise is helpful!

3- Do not over-train your chest! There is no need to do decline presses, decline flies, or to jump on every machine in the gym just trying to hit that lower part of your chest. Remember, just doing a flat press and changing your position to that "powerful position" we discussed, will hit that lower portion of your chest and with better overall results because you won't be over training your chest and adding unnecessary stress and strain on your joints.

Now, there are obviously people that will argue what I have said is wrong...there is a lot of debate over this area. Everyone is entitled to their own beliefs. And on that note, to those who would like to keep an open mind and possibly change the look of their lower chest,
I hope this forum helps you guys and girls out! Train hard & smart, diet right and grow. Be safe.