How To Build Lower Chest | Fix Saggy Undefined Pecs

Need to build your lower chest?
Here's the thing, there are a ton of great videos on here showcasing exercises that will get the job done but if you're still looking for help then something is off.
What I mean specifically is that you're probably not connecting with your lower chest when you train it and wasting precious time under tension so in this video I detail how to tweak popular lower chest exercises that will help you REALLY connect with each contraction.
Once you can do that then you're golden, just show up and grow!

[@justintoop947]

I wish my gym had this many people at it.

[@wordsworth41]

Same

[@liannatrihapsari1810]

Go early bro. I enter the gym as soon as it opens up there’s absolutely nobody in the gym at that time and I enjoy alone and use whatever equipment I want.

[@ghostup101]

Get bigger and people will just get out of your way.

[@matrixg9853]

I go to a 24 hour gym so I just go at like 3 in the morning it’s so annoying when your at gym and waiting for people to finish it messes up the flow

[@wordsworth41]

@@matrixg9853 Correct, they act as if it’s their living room.

[@TheKebabCompany]

thank you for being straight to the point, I dont understand why every other fitness channel has to give their life story before showing off how to take push up

[@schwifty6401]

///AMG because building muscle is not easy you need to know what you’re doing

[@TheKebabCompany]

By Forza obviously, I appreciated that he was straight to the point with the facts and exercises, not half of it just being “Jesus Christ, just show me already” mood

[@CoffeeConnected]

You're right. It's either that or they're trying to be a comedian. When you just want to get to the information.

[@IzzyInvasion]

We're living in the me me me generation.

[@bhlakbatosai]

@Walonzo Santana Jeff gives a full explanation how the muscle works because he's physical therapist and strength conditioning coach.

[@pandapigeonpowpow3838]

Love how your straight 2 the point, most others have to much distraction and nonsense going on before they even try 2 give any tips 10min later thanks for what u do, keep it real

[@treenincove1726]

They do it to make their videos longer so they can get more revenue. I always click off when I feel like a video’s trying to manipulate me for its own gain

[@frankiefernandez5252]

You gave the best tips a few videos back 1. Intensity ! 2. No full range, Time Under Tension. 3. Emphasis on protein. In just 1 week I see major improvements.

[@mattthieme2918]

This guy really rocks the 3/4 sleeve baseball Tee.

[@guyinmirage]

Someone has a man crush lol

[@prabh9522]

gay

[@RyanHumiston]

Apparently I had a Tee ball game before I filmed the video. It’s Target’s fault.

[@DanFallonMusic]

Ryan Humiston how do I hire you for some online training? I’m in Massachusetts

[@Thedudeabides803]

Mike O’hearn wears the crown.

[@3556mak]

Ryan humiston and mountaindog, 2 guys who go str8 to the point, really good tips just found this channel and really enjoying the content

[@glenndwyer]

Got off the couch right away and went to my Universal Gym..tried 5 sets..hit lower pecs right away..Great stuff Brother..to the point, no stories..AWESOME!!!

[@j.r.jusino5063]

Finally no BS introductions and lame jokes, straight to the point!!!

[@MrGayle_]

Or "sick angles and transitions dude"

[@soots-stayingoutofthespotl5495]

The only problem being that in the 3 years since you posted your comment, he seems to have transitioned into some kind of nastily-sarcastic-comedian-come-fitness trainer. Go back 5 years-or-so (from now, 2023), and it's amazing how normal, polite, gentle, succinct and informative Ryan was in his vids, probably down to YT naivety and enthusiasm for building-up his channel. Now though, he has this kind-of more aggressive, gruffer-voiced, audience-deriding, downbeat, F.U. persona going on, and I'm less of a fan quite frankly. I appreciate that we change as we get older, it's just that it's a bit of a dichotomy on his part combining trying to help people with (what I perceive to be) so much negativity. At least he's not annoyingly-upbeat, sing-songy and overly loud like Scott Herman *still* is after all these years!

[@ohiodigger4391]

Man you’re stuff is the best. No 15 minute videos of rambling. Everything is right to the point. I’d rather watch a 4-5 minute video than a 10-15 minute one.

[@drakeaamold7577]

God bless 🙏

[@makethisabeat]

Started using breathing exercise and meditation to calm down and de-stress ... Found a few faults in my mind / muscle connection and now that I'm working on them I feel so much more aware of my body's finite contractions . Thankyou Ryan , best PT on KZbin by far , no bullshit , no toxic masculinity just the truth

[@jameswilkes451]

It's what I always tell people at the gym. Relaaaax. You see so many people tense up like bricks and either do a shitty ROM or have injury-inducing form. Yes, I used to be the same. Relaxing and really focusing, going slowly at first allows you to feel the muscles engaging and also how your postural alignment is. Weightlifting isn't a race. All of this = better engagement, better progress/mastery overall and injury reduction.

[@300leothelion]

Thanks to you tube, I get the best trainers who don’t roll their eyes or sigh when I’m not performing well enough on a bench or at a bag. To think we paid for these arrogant SOBS. These videos give a detailed explanation of why I’m not growing and how to fix it. Thanks man. 👍🏼🇬🇧

[@ArmonMitchell]

I love it when a guy is good doing the work and explaining the work.

[@ItsReape]

It’s now part of my routine to watch a Ryan video before I hit the gym. I say again, YOU ARE THE MAN!

[@rickwingate7775]

I know, he just jumps right in, talks fast, shows the exercise. I love these 6 min video's Ryan does, there are so helpful instead of drudging thru some 25 min video with a lot of fluff that these other guys do.

[@royberto2328]

The last good workout I had was 7-8 months ago; no energy, no motivation, no results. After watching a couple of vids here, I've been in my home gym 3 of 4 days this past week. Thanks for whatever it is you do, because it has motivated me. I know from the past, the results will follow.

[@kaospr8442]

Sounds like low labido

[@philleo3117]

This guy taught me (personally) that the mind/muscle connection is literally the most important part of building muscle. It's your choice to use it

[@talalalsayegh4361]

Ryan ur one of the very few genuine fitness youtubers. Ur honesty and the fact that u seem to care about the well being of ur subscribers is highly admirable. I salute u sir

[@blountman747]

Man I love the realism honesty and the truth you bring all your videos

[@ian710]

Hey Ryan, first thing thanks for taking the time to make great content, I love your energy and vibe on how yea get your point of view across, just wanted to say keep up the great work and your content is helping me in the gym , I’m only a new sub but I’m here to stay because I think you are a good man & I like your sense of humour, I was 23 stone 4 years ago , I had an under active thyroid which just blew me up like a balloon, I’m now only 14 stone & i have the gym bug.... just sending some positive energy your way a good karma... enjoy your day 🇮🇪🙏🏻👍

[@icyliciousblue]

I had mine removed a year ago and now I'm trying to counter the effect of its absence, though I'm taking artificial hormone. tc!

[@nahtanish]

Man that little push out at the end of the machine fly's is golden. Can really feel that extra pump. Thank you

[@TheMexicanbeAwesome]

nahtanish I literally felt the pump watching that movement . 😂

[@MusikRoxifyed]

One of the best youtubers right now. Straight to the point. No bullshit intro. No joking around. But I kinda feel like, why don't you have ads? Everyone is so used to it and it would be great for you earning something for making this great content.

[@thomasmulroney2065]

Love the direct and concise approach. The tweaks are amazing with the results something so small can produce. You are appreciated and valued. Thanks Ryan.

[@dizzle7558]

This guys workouts are legit..

[@jakobseman142]

This really helped me critique my form never thought of how little things affect it so much. Especially with the fly machine about you saying if it’s too high you feel it in you delts I always felt more of a strain there until seein now what I was doing wrong thank you

[@shawnnobuo4332]

I learned more from this guy than other muscle head youtubers who be having no shirt on put together

[@rickkahapea5361]

In all my years of training, I have never seen instruction like this for lower chest development. Awesome teaching!

[@em20245]

Hands down the best series on the net.

[@yohanp2]

Best fitness channel on KZbin right now! 💪🏼🔥

[@raywhatley2201]

Another awesome video. Not some gym rat with his hat on sideways telling me about exercises I've known about for 30 yrs. Always learn new stuff on this channel. Good job.

[@contreras242o]

Just finished up this workout, feeling great. Thank you 👍

[@sethogrady9950]

Ryan is awesome dude I’ve been lifting for years and know a lot but it’s the details and he has them !!

[@JeffBitler]

New subscriber here. Definitely one of the best fitness channels on YT . Greetings from central PA. Thanks mate!

[@saxonsteve]

Hands down, you have some of the best advice going! Way too go Ryan!!!

[@abbelkass908]

Just a few words Ryan... I'm glad I found your channel ... It's all about movement mechanics... Great video man...

[@joepierri5192]

Thanks Ryan. Just started watching your workout videos and very impressed with how you break everthing down... Thumbs up. People ring that bell..you wont be dissapointed.

[@jasonbeers4670]

RH is my spirit animal. Thank you for the videos and info!

[@sumerig4423]

Most underrated channel keep up the good job 👌

[@JSLifting97]

this guy is the best natty on KZbin by far!! mountain dog is obviously the best enhanced channel a well 💪💪

[@charlessiuda9080]

Straight to the point. Form and the mind body connection always emphasized. Thanks Ryan.

[@lukecage275]

Been doing the chest fly machine exercise like Ryan does for a few months now when the cable machines were being used and stuck with it getting a better pec isolation out of it, getting weird looks from everyone. Ryan just gave it credibility.👍

[@geronimoagarraspito5174]

He needs more subs , this guys is amazing, better than other fitness channels w millions of subscribers.

[@CaptainReilly99]

That first movement, incline cable fly, is great. I really get a connection and my chest hurts for days afterwards

[@AlexRadic5]

Everything he said made sense and you instantly understand it! Well said

[@adamkeller7555]

I just subbed today and I have to say your no bullshit approach is supremely refreshing. Keep these videos coming Ryan.

[@mikerutledge1694]

You're on an entire different level bro. Keep it up. I'm 6'4" 244lbs max 425 bench but skinny ass legs lol. 2 back surgeries and bad knees. But your videos are greatly helping me find new stuff I can do. I'm digging the mind muscle connection talks. You should do a video with more detail and set/rep numbers. Day splits etc.... I'm a believer 4 sure. Thanks again for the knowledge my friend

[@Naveen-xr6sf]

U r the Best trainer ,keep it continue,I m big fan of your explanation ,mind musle connection

[@JUANIGNAC10]

Finally advices from a classic trainer, not some silly/ibiza/vloging crass dude.

[@djcrassus4422]

No bullshit and straight to the point. I like it

[@ayokay123]

If one has shoulder problems, the hyperextension past 90º is a good way to destroy them permanently.

[@delgerjargal8230]

ayokay123 which exercise are u taking about?

[@ayokay123]

@@delgerjargal8230 Barbell or dumbbell bench press. Elbows should never go below 90º...ie...never let the bar touch your chest. I'd not have suffered all these years had somebody told me that 40 years ago.

[@delgerjargal8230]

@@ayokay123 Thank u for the info, i always go below 90º, not too late for me tho

[@ayokay123]

@Aqib Faruqui Just shorten the range of motion, and depending upon your age, lighten the weight a little. Maxing out after the age of 25 is asking for problems later in life. Better to lighten the weight as you get older and go for more reps.

[@ayokay123]

@Aqib Faruqui I forgot to mention that most of the experts will tell you that benching and pressing are at their safest when done laying on your back on the floor.

[@jamesball7322]

Awesome cause I’m doing all chest when I get off work here in about 2.5 hours Thank you 🙏

[@jamesball7322]

David Wild enough I haven’t done it yet ,had to pass the gym up to get hone to a septic tank issue that popped up while I was at work I actually have chest today so I will give it a go when I get off tonight

[@c.s.9427]

James Ball How did it go?

[@jamesball7322]

C. S. Very well actually,just more variety to keep us stimulated right

[@billjohnson2272]

The exercise u do r very important to me seem u sure know what u r talking about thanks for help

[@MrDrivingFaster]

I ve trying to achieve that exactly and you re the only one that got it right. Many thanks

[@PEEBO44]

Finally a great break down. No this is great info thanks.

[@corysenti4079]

Man. This is such good stuff. Do this occasionally. Cuz u rocked then too.

[@HEOEvgeny]

Awesome tips. These are what i miss.

[@brenbren25jones72]

You save my life Ryan🙏🏾

[@dylanstevens7554]

The issue isn't a lack of mind muscle connection with the lower chest, it's the fact they haven't focused on progressive overload and and probably have a week bench or dip.

[@user-un3sd1eq1w]

I'm curious to see what you do to target the upper chest ! Good vids

[@MassakiTakeshita]

just follow the same orientation from the muscles fiber. From the clavicula to the biceps.

[@hithere1036]

The best is start with like 30 degree angle Incline dumble benchpres and then do low to high cable flies following the fibres Or even starting ur chest workout within line pressing first

[@kungfuman82]

One thing I’ve started doing recently is that cross-body press you can do in a Hammer incline bench machine. It’s a small ROM but man, my chest activates so hard it hurts sometimes. It’s too early to see results yet, but I’m eagerly awaiting them.

[@krane15]

I don't know whether you get extra credit for those long boring talking head videos, but thank for keeping it short and sweet. KZbin people making videos longer than feature films? I think not.

[@markreilly3089]

Hi Ryan, was wondering if u get a chance, would u ever make a video on full body. Can only get 3 days a week. Would like ur take on it! Keep up the good work.

[@hectordavid4201]

Another great video!!! Short, full of tweaks and great hints. And man, wow, great music choice!!! finally no speed metal :) Well done!

[@taltezy2941]

Good content. You are showing exercises that I never seen before.

[@thewhat531]

This channel is going to blow up! Great info. Thank you, Ryan.

[@stuartbailey8850]

I like you dude Ryan I'm just getting back from 2020 when this whole virus started been a tough sled since but I'm a life long lifter who just lost his way for a bit. Thanks straight and right to the point with the sh!t I need to do I like that, I like that a lot. I'm subscribing no bribing involved...

[@coachnate5747]

Straight bar dips are no joke but are fun as hell plus it helps with muscle ups

[@xxstormbringerxx]

Great video!! Thanks for the no bullshit approach!

[@User-in2mg]

I love your videos man. KEEP IT UP!

[@ggfit4everfitnesslifestyle329]

Thx for the tips. Even after many years of training you gave me some knew variations👍

[@FitFighter15]

Great Work Ryan, Respect!!!! Today I learned your very first technique as a new one instead of a regular crossover. @3:00 Just to share my Idea, over here in India we do lots of Hindu Push-ups and it's similar to your move... Good work..

[@skylerparr1046]

You understand how to get to the point, I like that. Subbed

[@hsbutoy]

I did these today and felt so much connection, thank youu

[@mwl_8136]

Subscribed. Hope I look as good as you do when I’m your age. For someone’s whose also tall (6’2”), the way you manipulate angles is so helpful to visualize. Most of the time, I’ll be watching a shorter guy demonstrate an exercise like John Meadows, and while I get it, I don’t feel it, if that makes sense. This video and your leg video are seriously good content. I appreciate what you do and look forward to seeing more content.

[@Deathfromla77]

Love your videos. Great morning gym motivation. Just wondering what kind of pants those are?

[@jasonwyse2646]

Great videos! Clean uncomplicated advice. Thanks.

[@matthewwalters1175]

Can't wait to try this 💪🏻 great video.

[@a1h8n23]

Dude you are becoming my new best trainer. Short simple and most no long bullshit

[@IshtiaqShariq]

Loved it when he said, a lot of good stuff out there. Acknowledging the good work kf others is professionalism.

[@infamous1ao]

Respect your video straight to the point no BS.

[@chongjonathan3906]

You are holding your two fists on the outside of the bars when you push the bars of the multi-station. But, if you turn your fist 180 degree towards the inside of your body so that your thumbs are facing the floor, you can hold the inside of the bars and push the bars horizontally, you can build your chest shapely very fast within less than one month from the flat chest you currently have.

[@geraldfriend256]

Super similar for us with just dumbells at home is to decline press..then as you press, rotate internally finish palms up and touch dumbells together.Real close to first exercise

[@FChuckT]

Awesome to see your amazing talent taking off, Ryan! -Tyler from Independence

[@bryanpolden1587]

Fckin perfect timing bro . Just had a workout that almost made me cry as I have 0 lower chest. Also can ya make a vid on how to train biceps without my ape like forearms taking all the hits.😢

[@glenntimmons4203]

My dad showed me similar movement by in the 80s..Kool channel

[@raymondregala5792]

I agree. Straight to the point...

[@joemoschetta1541]

thanks for not spending time talking and showing ,can you do one just using dumbells

[@markchen1091]

The 108 guys who dislike this video ride on the back of motorcycles wearing shorts

[@kungfuman82]

And flip flops.

[@skle2300]

Were those...donut weights in the background? lol I love it

[@credenceledoux5396]

I would love to see 4 must do exercises for triceps. You have some grade A development and would love to see what you do. Keep it up, love your videos

[@r3sianon975]

Skull crushers, tricep extensions, etc.

[@jet100dragons1]

Ryan is my go to guy

[@Jhollis67]

I'm sure you get this a lot but you should release a solid split routine at some point. These videos are the best around for how to perform certain movements but putting it all together to choose the best specific exercises, rep schemes and daily routines is still a challenge.

[@virginiaswag007]

I'm glad I'm big enough that if I do that push variant no one is going to come up and tell me I'm doing it wrong or look at me weird

[@jvilledjango]

Didn't realize you were are a fellow Phoenician...Awesome Man. Keep the videos coming! What gym is this? - I dig it.

[@suhailmastertheself249]

U r an a awesome coach...i need a bice and trice workout tips..u r tips r intresting very effective

[@samturnau6086]

My shoulders are very dominant. Cables really help with my chest . Also lots and lots of reps. Only thing that helps my nagging body parts grow is time under tension.

[@oskytel3780]

3:00 I get this workout once a month in the bedroom for about 2 minutes.

[@nougat5357]

I get it 😄👍

[@dshepard05]

Great video Hadn’t even considered those movements. Thanks

[@joshuaisaac5234]

Thank you for your uploads. Amazing content !

[@juliusjacob1416]

Good exercises. Only thing I disagree with is the title: from some one who has had saggy lower pecs genetically, I can tell you one thing for sure: focussing on the lower chest actually makes it worse! Growing my upper and mid chest works wonders tho! The bigger my upper chest gets, the less saggy my lower chest looks. So important tip there. I also had a training block in which my primary chest exercise were weighted dips. Lots of lower chest focus. I also notice that my chest startes to look more and more 'breast like' lol. Important to know if you want to develop a nice chest and have similar genetics as me.

[@RGPankO]

Awesome video mate, thanks. One thing I would like to say though - in public gems almost never both sides of the cable machine are free, so best case scenario you have on to work with and a lot of the cases you swap with someone else when you rest...

[@keithdalton5228]

RGPankO they are if you go in at 0345 in the morning. 😉

[@hustler3577]

Your videos are awesome sir. Learning alot new tricks to develop muscles 😊😇🙏🏻 Keep making great content ❤