Justin Page demonstrates four lower chest exercises for bodybuilding: decline press with heavy 4-6 reps, leverage fly with forward lean, incline dumbbell press with triple drop sets, and Guillotine Press on a Smith machine. He stresses slow negatives, time-under-tension, and form to build the lower pecs that matter in competition.
What's up guys, it's Justin Page here again, back with another one. It's International Chest Day, so we're about to go kill this chest. Alright, so for chest day, I'm gonna start off with decline. Usually we hit incline first, work our way down to the middle part of our chest, but naturally for those who compete, when you go on stage and you hit that front double bicep, the lower pec is the first thing the judges will see. And if you're lacking on that, you're not gonna put on a good presentation for that front double bicep. Now when we hit our side chest or side tri, that's when you start hitting that upper and you start hitting the inner portion of your chest. Like I said, it's Today we're going to focus more lower. We're going to work on the titty droops. Yeah, I'm recording. Make sure with your workout that you're warming up, you're starting off at a low weight, getting used to the form, getting that blood into that muscle group that you're working out. So with the decline portion, because it's at a shorter range of movement, you want to focus more on the negative, the essential portion of the workout. That's coming down slow. Put more emphasis on that stretch and the contraction. focusing so much on the eccentric. Again, that is coming down nice and slow, exploding back up. This time I just want to get the reps out. I like to get the best of both worlds for my workouts. I like to be able to get the hypertrophy. I like getting high reps, getting the good blood flow in there. At the same time, I like working on that strength. So I want to get to a set that's probably between 4 to 6 reps for me and hit that for about 2 sets, and then I'll drop set on that last one. Let's go! Moving along, we're going to do a leverage fly. Now, Traditionally, when you do your flies, you want to have a nice stretch, you want to contract. Basically, with these flies, we're taking that stretch to the next level. So these flies, we're gonna come up. It's not just pumping the flies here. We're gonna lean forward, creating a deep stretch in the chest as you come up. Pinkies come inwards, really squeezing on the lower portion of the chest. Stretch again, nice and slow. Explode up on the contraction. One tip to notice is that when you're working out, if you want to hit your lower portion of your chest, you want the handles of the bar to be lower than your chest. That way when you're coming up, you're engaging the bottom portion of your chest. Unless you want to hit your top, that's when you have the bar come up higher. Work your way down on that decline, engage in the top of your chest. Angles, baby, angles. All right, so now that we got the decline portion of our chest done, now we're gonna hit some incline dumbbell presses. I'm gonna start with a nice slow controlled form, exploding up again, time under tension, TUT as they like to call it, working out the eccentric portion of the chest, getting that deep stretch, coming up with the contraction. Then as we build up the sets, we're gonna add the weight.
Oh my knee!
Oh shit! Why you gotta do that when I'm recording? Because it just hit me. I dropped my leg down and my knee just said, again.
A little bit of that Dr. Dre Chronic Smoke. I can give a damn like Lieutenant Dan, I'm the captain of my ship. Stand on my own too, flexing like biceps. Got it on lock like vice grips. They don't got name on my clique. We don't rah rah, we riot. It's Holyfield against Tyson. Ripping off your earlobe, incredible. It ain't biting, this Fight Club in this bitch. Best believe we get 'em all popping.
Alright, 2 sets in. I'm going to do 40s, 60s, 80s, 100s. This gym only goes up to 100, so I'm gonna do 100s for a couple of sets and then I'll drop set down there. One thing I noticed what people do when they do any type of press, dumbbell press movement, when they come up they hit the weights together and come back down. Don't, don't clap the weights together because you do that you're taking the tension off your chest. So you want to just come up, squeeze the chest, pressing your bicep into the side of your chest, getting that good contraction. You want to sit there and bro lift with your weights and they're just Psh, psh. Oh! So on that last set of the triple dropset I did pulses. Pulses put more tension emphasis into the stretch of your chest putting more blood flow in there also tearing more fibers coming down getting good pulse coming up contract come down pulse through get a deep contraction great burnout great finisher and we're moving onto next thing so we gonna do the Guillotine Press This is an incline chest movement here. Now this, you're gonna bring the bar about collarbone level. It's gonna look unnatural, but it feels great. This is great to use at the Smith Machine because you have good stability on your sides here. You're gonna come down, making sure that your arms are parallel with the bar. That means your elbows directly underneath, coming out wide. You're getting a good stretch in the chest. All this stretching out. Once down, come up, hold that squeeze. Good contraction. Coming down nice and slow. Everything we've been doing today, we're starting the exercise, we're focusing on the eccentric, that stretch, time under tension. Come up, explode. Down nice and slow again. Remember, your elbows are flaring out, you're stretching the chest. Warm up with the movements first. Don't just add weight on there and just press it through. Get used to the fundamentals of exactly what it is you're trying to do with these workouts. That way you have a good muscle-mind connection. You're not just moving weight, and you're not trying to hurt yourself to not be able to come back in the gym the next day. Workout smart. All right guys, I'm gonna wrap up today's chest session. Thanks for tuning in. Remember to hit that subscribe button. I'll catch you in the next one. Peace.
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