THIS VIDEO IS 4 YEARS OLD NOW! Wow time flies when you're FAST! Watch me Train Like an Olympic Sprinter for 30 Days NEXT and see what World Record I broke on day 30! th-cam.com/video/53FYOuTE7Xg/w-d-xo.html
The hammer strength decline press blow it up best!!finish my chest workout with this usually 3 sets of 10 then 3 more of 20.yeaaaaah💪u don't need all others I'm 62 and a taller guy it gives u that line underneath and the boob shake the ladies love💯
I always avoided dips due to weak shoulders and pain (at the beginning), but after a year and a half training I can finally do them without pain and my lower chest has just popped, incredible exercise once your conditioned enough
@@Trapper1968you should avoid dips if you have shoulder pain. Try decline bench press or the same with dumbbells. It's way more harmless to your shoulders compared to dips which are very bad at higher age.
I experience pain if I jump up too quickly out of the dip position on the last rep. When I finish the last rep I now keep tension with my arms on the bars and slowly release my hands and the tension...if I jump out of form too quickly it hurts my shoulders a lot
Depends on genetics........ You might hold most of your fat in your legs like a female, men with high estrogen etc might still see definition in your upper body.... These are all generalisations....
Arijit Mishra search it on TH-cam it will be a lot easier. However, a few methods are- 1. Use Body fat callipers and pinch the skin on your hips. Then use the reading against the chart and it will tell you a rough estimate. 2. Use callipers and pinch different areas of the body and put readings into into a body fat calculate online. If you can see an outline of your abs in the mirror you will be below 20% BF. To see your abs really well you need to be below 12%
Also things at play; 1. Years of training (plus previous, surfing, manual work etc) 2. Low body fat percentage 3. Genetics 4. "Supplements" 🤫 5. Chest oriented routine 6. Consistency
i did this for years, i got to a point where i looked like i worked out but not how i wanted to look like some of the bodybuilders i see on YT etc then i took the certain supplements you cant buy over the counter 😉 and thats when i realised that 90% of fitness bodybuilders must be on something as just clean eating and exercise will work to a point.
I know what you point at with supplements. But I remember paying €300 for a month of some really expensive vitamins, lmao. If your just taking natural supplements it isn't really worth it unless your training and dieet is perfect and you just can't get rid of your money imo.
@@welloilbeefhooked4984 Correct 8 years steady and I leaned in the first year something wasn't right. And, now I know. The next Level is enhancement. No other way for most of us.
Troy, as a beginner to weight training greatly appreciate your clear, simple approach in offering various mrthod of training. Gives guys like myself good advice and direction. I get that results come with hard work but when starting off I'm looking for the best methods that will encourage healthy growth without wasting precious time and effort. Its easy for most to get discourage and then give up. The first few months are crucile to get into a routine realistic to stick with. Your suggestions I'll be giving a go today and in a few weeks let you know my results.
Don't target lower chest lol it contracts as a whole. Just train your chest hard, heavy, explosive reps, and will grow how genetics permit. These videos kill me (from a guy whose trained 25 years and competed near pro level and would have been if not for a bad injury)
Exercise on 4:10 is more hitting the side of your chest not your lower part, a little bit of lower part, but first exercise (dips) are doing big work on the lower chest
dude i’ve literally been doing nucleus overload on the high to low flys to try and bring up my lower chest lol your videos guide my gym life. what kind of split would you recommend if i want to just bring up everything and stay in a surplus for a couple of months?
for a gym that doesnt have any decline benches you can also put a platform under one end of a flat bench and do dumbbell decline presses. you can also do it w a barbell if a friend can hold the barbell at the beginning and at the end.
I really enjoyed the video, found it quite informative. I was wondering if the weighted push down can be replicated with resistance bands of some sort? I’ve just begun a fitness journey and the chest is definitely an area of focus for me but I don’t get a lot of access to equipment. Any suggestions would be greatly appreciated.
Hey Tony thsnkyou so much being real hard to develope my lower chest after a biopsy on chest and the only to machines in the gym are the cable pull and the dip assist machine. Really appreciate your tututorial I tried these lower chest exercise over the last two weeks and feel a change happing recruiting the right muscles finer in the right way thanks again
Push ups on a raised step. When you go down your hands should end up near the bottom of your rib cage. Also, dips between 2 chairs. You put your feet up on one, the other one you press off of and lower yourself so that your torso is basically going up and down whilst you remain in that slightly forward dip position.
Piratedude1933 John Meadows recommends only placing a single plate under the bench because decline is pretty hard on the shoulders. You only need a slight decline for it to activate
More specifically, it is all three phases of hypertrophy Progressive Overload, Drop Sets, and Time under tension. Adding all three to your workouts really maximizes muscle growth.
If you don't have a decline bench or machine consider switching gyms. If not, that matrix cable machine should have a straight bar attachment that you can join both of the cables with and do a press down with that if you can't use the assisted chin dip machine.
I was just kiding. My Problem with lot of youtubers is that they arent honest, do some medication and tell people about magic exercises and stuff like that. Take a look on the bodybuilders back in the days where they had no roids. There is no way that some average dudes nowadays look like little arnolds with under 10% fat just because they do the right exersices.
Thank you for this Video. Although im still struggling with the Dips, the other 2 exercises worked wonders this morning! I could feel the mind/muscle connection INSTANTLY
Hey there. New to your channel but you are saying makes a lot of sense. If you had to pick just one exercise for the lower chest for that nice lower chest line and just one for ballooning the overall chest. What would those 2 workouts be?
I'd love for one day one of these so called experts actually be honest and just say " right boys and girls, make sure for breakfast you have a protein shake and a vial of fuckin tren"
I just finish by newbie steroid cycle, I think I just ruined it Hahaha, but still some of my shirt doesn't fit me at all.. That is what I call solution
How many times a week do you train a body part per week. For a natural trainer how many sets per week, I'm 56 years old and for work I'm a scaffolder wish is hard physical work. Iv always workout but wondering as I am getting older I should use less sets per week and train bodypart twice weekly
*Fuarkkkk... I see Arnold at the gym almost every time I go to Golds Gym Venice Beach and train with Charles and I can't come up with anything good to say to him and approach him with! help a superhuman brotha out! if you saw Arnold at the gym what would you say? You can't be basic and say "I'm a big fan, can I get a pic" - need a GAME CHANGER! comment on this thread!*
Good informative demonstration of a variety of lower chest exercises. Could you also do an additional video of supplemental exercises that activate the pectoralis minor and lower chest that may include the serratus anterior and latissimus dorsi? For example: Dumbbell Pullover, Decline Dumbbell Pullover, Straight-arm Pulldown, Bentover Backward Raise (Straight-arm Dumbbell Row), Tricep Pushdown, etc.
*Supplements I'm currently taking to burn fat and build muscle faster! CODE: youtube fam for 30% off all supplements listed below! Support the channel and speed up your transformation!* ✚ SuperHuman Protein - alphalion.me/protein ✚ SuperHuman Burn 2 in 1 Fat Burning Pre-workout - alphalion.me/home/yt/d ✚ Gains Candy Mitoburn - alphalion.me/home/yt/d ✚Gains Candy Glucovantage - alphalion.me/home/yt/d ✚SuperHuman Sleep - alphalion.me/home/yt/d
A more advance tip for dips is doing weighted dips with enough weight to do drop sets with them. Start out with 40 or 50lbs and drop 10 lbs each drop with 4 to 6 reps per set. So do 4-6reps then drop 10 lbs, do another 4-6 reps and drop another 10 lbs. Keep going till you get to body weight and rep till failure.
Not sure what makes you say that. He’s not insanely vascular or even cut for that matter. No backne/bumps on arms. He’s in good shape yes, but not something unobtainable. Have you ever seen anyone on roids?
THIS VIDEO IS 4 YEARS OLD NOW! Wow time flies when you're FAST! Watch me Train Like an Olympic Sprinter for 30 Days NEXT and see what World Record I broke on day 30! th-cam.com/video/53FYOuTE7Xg/w-d-xo.html
Tell me about it, I was about to comment for a shot at a superhuman program but saw that you posted this 4 years ago. 😅
Dips
High to low cables
Decline bench
The hammer strength decline press blow it up best!!finish my chest workout with this usually 3 sets of 10 then 3 more of 20.yeaaaaah💪u don't need all others I'm 62 and a taller guy it gives u that line underneath and the boob shake the ladies love💯
@@roncassudy2200 Thank you so much! Gonna toss this in my workout.
@@gentlemanlows2928 thnx bro ur gonna love them great pump off those!!live strong live long!!
Do diamond push ups instead. Lots of push ups variations could help you form your chest
@@bensondilag261 how many do you suggest bruh?
I always avoided dips due to weak shoulders and pain (at the beginning), but after a year and a half training I can finally do them without pain and my lower chest has just popped, incredible exercise once your conditioned enough
I have shoulder issues also I hope this works for me as well .
@@Trapper1968you should avoid dips if you have shoulder pain. Try decline bench press or the same with dumbbells.
It's way more harmless to your shoulders compared to dips which are very bad at higher age.
I experience pain if I jump up too quickly out of the dip position on the last rep. When I finish the last rep I now keep tension with my arms on the bars and slowly release my hands and the tension...if I jump out of form too quickly it hurts my shoulders a lot
@@SuncanoMore he has pain because he is doing it incorrectly ROFL
42 now, stroke victim at a young age, but back in the gym, your videos are a big help
stroke victim is a bad way to put it lmao bro victimizing himself
The pushing of the assisted pull-up is genius. Thank you
You can do cable push down Also
Dont forget guys, your body fat percentage needs to be below 15% to see any definition in your muscles.
Depends on genetics........ You might hold most of your fat in your legs like a female, men with high estrogen etc might still see definition in your upper body.... These are all generalisations....
How do you lower body fat?
Junior G nutrition is the only way. Eating healthy and exercise.
@@Senseigainz How can we figure out our body fat percentage at home? I don't hit the gym.... So.....
Arijit Mishra search it on TH-cam it will be a lot easier.
However, a few methods are-
1. Use Body fat callipers and pinch the skin on your hips. Then use the reading against the chart and it will tell you a rough estimate.
2. Use callipers and pinch different areas of the body and put readings into into a body fat calculate online.
If you can see an outline of your abs in the mirror you will be below 20% BF.
To see your abs really well you need to be below 12%
Also things at play;
1. Years of training (plus previous, surfing, manual work etc)
2. Low body fat percentage
3. Genetics
4. "Supplements" 🤫
5. Chest oriented routine
6. Consistency
i did this for years, i got to a point where i looked like i worked out but not how i wanted to look like some of the bodybuilders i see on YT etc then i took the certain supplements you cant buy over the counter 😉 and thats when i realised that 90% of fitness bodybuilders must be on something as just clean eating and exercise will work to a point.
I know what you point at with supplements. But I remember paying €300 for a month of some really expensive vitamins, lmao.
If your just taking natural supplements it isn't really worth it unless your training and dieet is perfect and you just can't get rid of your money imo.
@@welloilbeefhooked4984 Correct 8 years steady and I leaned in the first year something wasn't right. And, now I know. The next Level is enhancement. No other way for most of us.
7. Tren juice.
💉🤫
Troy, as a beginner to weight training greatly appreciate your clear, simple approach in offering various mrthod of training. Gives guys like myself good advice and direction.
I get that results come with hard work but when starting off I'm looking for the best methods that will encourage healthy growth without wasting precious time and effort.
Its easy for most to get discourage and then give up. The first few months are crucile to get into a routine realistic to stick with.
Your suggestions I'll be giving a go today and in a few weeks let you know my results.
Thank you Troy... A 67 year old still pumping!
👍
69, me too
58 me too
Yeah man 🤘🏻✨
How inspiring sir🔥
These videos are awesome. Have tried a few it really works . Thanks so much for the videos.
Awesome lower chest routine.
Thank you so much for this educational fitness information.
Mr. Troy A. is absolutely winning!
Don't target lower chest lol it contracts as a whole. Just train your chest hard, heavy, explosive reps, and will grow how genetics permit. These videos kill me (from a guy whose trained 25 years and competed near pro level and would have been if not for a bad injury)
@@Flexb123
Go live your best life!
Not fully extending on the dip was new for me. Can’t wait to see the difference
Always talking the right game i appreciate u and your work its really helping me get to the body i want.
Don't forget to take the testasterone injections so you can have those nice rosy checks.
@@mjfamgo6563 And pink eye lmao
From the Bahamas..always watching you .
Great video and tips ! No one mentions how to work out lower chest and with which exercises except you. Great job 🙌, trying this at gym tomorrow !
Exercise on 4:10 is more hitting the side of your chest not your lower part, a little bit of lower part, but first exercise (dips) are doing big work on the lower chest
Ow man the push up with the assisted pull up seat is a great idea, thank you!
I'm in! Great tips
Thanks man, 50yrs old and finally finding my mojo again 🙌 🙏
I'm 72 and am just getting back to my mojo.
Great information and examples. Thank you
Thanks for watching!👆Quick chat for some essential insight.,,,,
Great video I’ll definitely add that into my Monday and Wednesday chest day’s. I’m surprised how good this video was it’s the first time I’ve watched.
I haven't do this exercise for lower chest thanks very informative. Il try this new routine for my exercise next week..
dude i’ve literally been doing nucleus overload on the high to low flys to try and bring up my lower chest lol your videos guide my gym life. what kind of split would you recommend if i want to just bring up everything and stay in a surplus for a couple of months?
Push pull legs or a bro split! Watch my video from 2 weeks ago on best workout split for gains !
SuperHuman You Thanks Troy, I’ll revisit that video 🙏🏻💪🏼
for a gym that doesnt have any decline benches you can also put a platform under one end of a flat bench and do dumbbell decline presses. you can also do it w a barbell if a friend can hold the barbell at the beginning and at the end.
DEFINITELY going to add this dip variation! Thanks for this! 💪🏿
I really enjoyed the video, found it quite informative. I was wondering if the weighted push down can be replicated with resistance bands of some sort? I’ve just begun a fitness journey and the chest is definitely an area of focus for me but I don’t get a lot of access to equipment. Any suggestions would be greatly appreciated.
I think I came late for the prize, any chances to still win,
Bro its been ten months
U greedy fucc
Goodluck
COOL
Hey Tony thsnkyou so much being real hard to develope my lower chest after a biopsy on chest and the only to machines in the gym are the cable pull and the dip assist machine. Really appreciate your tututorial I tried these lower chest exercise over the last two weeks and feel a change happing recruiting the right muscles finer in the right way thanks again
Great techniques descriptions. Super helpful as always!
Awesome information Troy. My gym has limited machinery for lower chest. I really like the press-downs on an assisted pull up machine. Creative.
thanks!
Dips are a sick exercise and underrated by a lot of people! Glad you explained the technique for pec emphasis 👌🏼
I agree. Dips are probably the one chest workout I struggle with myself..
405 BOY they’re tricky!
405 BOY dips are easy when u get use to it i do four sets of 15
Nice workout i might do the same...and apply the method for my homework out... Thankx a lot
Actually, under the "new world" situation, we have no gym access.
Are there any dumbbell routines that targets the same muscle?
Decline dumbbell press on the floor etc there is a few
Push ups on a raised step. When you go down your hands should end up near the bottom of your rib cage. Also, dips between 2 chairs. You put your feet up on one, the other one you press off of and lower yourself so that your torso is basically going up and down whilst you remain in that slightly forward dip position.
Whats good about your advice is that you let people know to do what feels best for that particular person, which tells me the knowledge is true...
How can make muscle and mind connection properly
Think abt it squeezing
Thanksss bro 💯🔥💪👍🙌👏🏅🥇🏆🌟🙏👏💰💰💰😁🙏👏
I feel the center of my chest rippin just watching that dip lol
Superhuman Squad. I have started watching all your videos and now restructuring my workouts because I am over weight with very poor muscle gains.
That is sick, dip, I am going to add that to my chest day as I am having issues with gains on my lower chest. thanks for this vid Troy.
Tempo, time under tension is key, especially on the eccentric
I had one nickname for his guy it would be “BRAD”
th-cam.com/video/XWClFwFYtgA/w-d-xo.html
Superhuman Squad
This is only video that I need.
Thanks Man
Tip: take a straight bench and raise the front on a training step. Now you have a decline bench 😉
Left Winger you can also stack a couple plates under it
Piratedude1933 yes! I prefer the step because i can put my heals tight on te side of the step. then I don't slide backwards.
Piratedude1933 John Meadows recommends only placing a single plate under the bench because decline is pretty hard on the shoulders. You only need a slight decline for it to activate
Left Winger
Lmao you put your heels 👠 tight 😂
Christopher Coulumns 😋😂
"SuperHuman" Great Vid & Tech keep them coming thank you...Great Info.
Thanks, will do!
Im still not clear on what the "balloon method" is.
It's a training method that stimulates all forms of muscle growth
More specifically, it is all three phases of hypertrophy Progressive Overload, Drop Sets, and Time under tension. Adding all three to your workouts really maximizes muscle growth.
You can do chest pressdowns on a triceps pressdown cable. Works like a charm.
Do i need to contract my back before doing
If you don't have a decline bench or machine consider switching gyms. If not, that matrix cable machine should have a straight bar attachment that you can join both of the cables with and do a press down with that if you can't use the assisted chin dip machine.
Thank you for this! It really helps!
thank you bro
welcome!
Since i follow u i can see my body is getting on very good shape :) big thanks to you bro
What product that you drink to keep your muscles?
What really also helps a lot are some roids. You wont believe what happens to your chest....
But then comes the backlash
So.... HOW to do them RIGHT?
I was just kiding. My Problem with lot of youtubers is that they arent honest, do some medication and tell people about magic exercises and stuff like that. Take a look on the bodybuilders back in the days where they had no roids. There is no way that some average dudes nowadays look like little arnolds with under 10% fat just because they do the right exersices.
He does not look like he is on roids at all, honestly
@island mike exactly
WOW thats amazing man. Keep Crunching man. Thanks for the videos.
8:04 it looks the same u just turned on the light the light makes us look stronger
It’s not the same. In the bottom photo he has a different haircut and he has more mole’s on his back from tanning or being in the sun.
Tell me about pec tear injury how I reshape chest or not tell me what exercise I do repair for this or reshape my pec again
Thank you for this Video. Although im still struggling with the Dips, the other 2 exercises worked wonders this morning! I could feel the mind/muscle connection INSTANTLY
Hey there. New to your channel but you are saying makes a lot of sense. If you had to pick just one exercise for the lower chest for that nice lower chest line and just one for ballooning the overall chest. What would those 2 workouts be?
Happy New Year! First time i see "Meraki" on a tattoo, even though i'm Greek! Congrats on your vids!
Και εγώ είμαι Έλληνααααςς
Έτσι ρε μπρο🇬🇷🤙
@@xristosstabilo1449 τρελά μου εσυυυυ
Kai ego ellinas eimai
Ρε συ σκεφτόμουν "ο τυπάς προπονείται με μεράκι" κ γελούσα μόνος μου 🤣
What's your cycle routine?
Thanks for watching!👆Quick chat for some essential insight.,,,,
The second cable exercise target more of the middle pec than the lower one
Good morning, just came cross your videos while searching for chest exercise which is very beneficial
Watch my shocking 30 day body transformation next! th-cam.com/video/z29y_FqGouc/w-d-xo.html
What supplements are you talking ?
Too much talking time wasted bro don,t do this plz. If you really want to help people then less talk and Show workout and talk During Workout .
Can u show how on the assist machine dip
love it ~ great stuff ~ i believe i’ll continue to watch
I'd love for one day one of these so called experts actually be honest and just say " right boys and girls, make sure for breakfast you have a protein shake and a vial of fuckin tren"
Right
If this guys on tren that would be far from impressive
Hahah he forgot to mension if he did the steroids in the morning or evening for best results....
"the balloon effect" reallly??? Hahah
He's in great shape but not jacked up beyond belief, could easily be natural.
I just finish by newbie steroid cycle, I think I just ruined it Hahaha, but still some of my shirt doesn't fit me at all.. That is what I call solution
Excellent video ❤ from Bulgaria 🇧🇬
Luv to see you on my phone early in the morning thank you 😉😉!
Thanks for your knowledge on the bottom of your chest workout
SUPERHUMAN SQUAD 💪
LOTS OF LOVE FROM INDIA🇮🇳
Man I want this Troy! Wow! I love your blog
Thanks so much!
Sir I need that classy upper chest......
Roids
How many times a week do you train a body part per week.
For a natural trainer how many sets per week, I'm 56 years old and for work I'm a scaffolder wish is hard physical work. Iv always workout but wondering as I am getting older I should use less sets per week and train bodypart twice weekly
„only 3 lower chest exercises u need“ -> 8:45
Excellent video. Looking forward to trying this. Will it work with exercise bands??
Dips are one of the best exercises for lower chest
Since it's lockdown
Could you please tell how to do these exercises at home
Buy a multigym
How about exercises with more basic gym equipment.
Hey man. Whats the brand of your camo workout pants? Tks love the content 👌🏻
*Fuarkkkk... I see Arnold at the gym almost every time I go to Golds Gym Venice Beach and train with Charles and I can't come up with anything good to say to him and approach him with! help a superhuman brotha out! if you saw Arnold at the gym what would you say? You can't be basic and say "I'm a big fan, can I get a pic" - need a GAME CHANGER! comment on this thread!*
How about "What are your favorite ways to get the most out of every workout?"
Hey Arnold you look so much better in real life can I get a selfie with you
Just walk up
Ask him the time
Then say I LL BE BACK!!!😂😂😂
Ask him if you can work in with him. I did that to Lee Haney back in the 90's, and he got mad and left the machine he was on.
I'll be Back... training today. What are you working on?
For the high to low cable flys, wouldn’t changing your body angle that dramatically just work your middle chest?
Tell me how to doit at home, I'm not trying to go all the way to a gym... Geez!
Inclined pushups, with your hands closer to your waistline. In-between two chairs would work.
First you clean the area of your glute you wish to use, second you inject the area, thirdly you begin incline
I am interested in chest exercise, you have very advanced skills troy thanks
"superhuman squad"
Super Human squad!!
Good informative demonstration of a variety of lower chest exercises. Could you also do an additional video of supplemental exercises that activate the pectoralis minor and lower chest that may include the serratus anterior and latissimus dorsi? For example: Dumbbell Pullover, Decline Dumbbell Pullover, Straight-arm Pulldown, Bentover Backward Raise (Straight-arm Dumbbell Row), Tricep Pushdown, etc.
I just take a picture and draw a line below my chest (like in your picture) 🤷♂️
You can even draw biceps with 3d pen...
Aka "The Trump Method"
Is there an option for home workout for lower chest without machine just dumbells
Declined dumbell press or use two chairs for dips
Yeah it’s called 💉
*Supplements I'm currently taking to burn fat and build muscle faster! CODE: youtube fam for 30% off all supplements listed below! Support the channel and speed up your transformation!*
✚ SuperHuman Protein - alphalion.me/protein
✚ SuperHuman Burn 2 in 1 Fat Burning Pre-workout - alphalion.me/home/yt/d
✚ Gains Candy Mitoburn - alphalion.me/home/yt/d
✚Gains Candy Glucovantage - alphalion.me/home/yt/d
✚SuperHuman Sleep - alphalion.me/home/yt/d
Are you sure you aren't taking female hormones, looks like your growing some women breast already
@@stefankurz7527 100% I want to work my lower chest, but I do not wanna have what this guy has. It looks like breast implants!
Instead of the supplements your on what juice are you taking cos its obviously good stuff
I bet winner of the giveaway is probably muscular like you now
Full balloon please
None of theses exercise can be done at home... Gym machine workouts only.
Buy some equipment then
I love these guys who do workouts all the time,they think they are so special lol
I’m so confused. All of the time stamps talk about pushups and he doesn’t even mention a push-up the whole video lol
A more advance tip for dips is doing weighted dips with enough weight to do drop sets with them. Start out with 40 or 50lbs and drop 10 lbs each drop with 4 to 6 reps per set. So do 4-6reps then drop 10 lbs, do another 4-6 reps and drop another 10 lbs. Keep going till you get to body weight and rep till failure.
The only 3 lower chest roids cycles
😂😂😂😂
i can't tell if he has used it
Not sure what makes you say that. He’s not insanely vascular or even cut for that matter. No backne/bumps on arms. He’s in good shape yes, but not something unobtainable. Have you ever seen anyone on roids?
darkmatter.99 😂😂😂💯
His physic is achievable naturally
Great set on him
One word: genetics.
NastY_BosS one word: excuse
Nasty_boss oneword dumbass
@@amadeus2717 That is not very nice
@@Jornjunior18 nice one
People may have better genetics but most people have good genetics to work with
Dude Troy you are getting huge keep up the good work!
And peds don’t hurt either
Tiger Woods agrees.
If you do a bridge and press straight up with dumbbells, that will hit lower pecs as well.
I want to get me some Chesticles like dat!
Good stuff Troy. I gotta get my chest up.