💪 5 Inner Chest Exercises to Sculpt 3D Pecs

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Here’s today’s rundown:

  • The five inner chest exercises that can help develop 3D pecs 

  • Men’s Open bodybuilder Nick Walker is returning to competition at the 2024 New York Pro

  • Improve your grip strength with these tips

WORKOUT

Inner (Chest) Beauty

Credit: andreonegin / Shutterstock

The bench press is undoubtedly an excellent exercise for targeting your chest muscles. However, as you progress in your training, exploring ways to enhance specific areas of muscle groups, like the inner chest, is essential. Fortunately, many chest exercises exist beyond the bench press that can assist you in sculpting well-proportioned pecs. 

In the article below, we show you five targeted movements designed to strengthen your inner chest. These exercises utilize the cable machine, your body weight, and dumbbells to isolate your pecs, enabling you to concentrate solely on developing the inside of your chest. You can target your pecs beyond the surface area by establishing a strong mind-muscle connection with these movements. 

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BODYBUILDING

“The Mutant” Takes New York

Credit: @nick_walker39 / Instagram

Nick Walker, a.k.a. "The Mutant," is gearing up for the 2024 bodybuilding season. Unfortunately, a severe hamstring injury prevented him from participating in the 2023 Mr. Olympia and 2024 Arnold Classic. However, Walker is set to make a triumphant comeback this May at the New York Pro, which is a contest he won previously in 2021.

Will The Mutant triumph in NY and secure his spot in the 2024 Mr. Olympia? Only time will tell. Check out the announcement and find out more by clicking the link below.

TRAINING

Build an Iron Claw

Credit: Blackday / Shutterstock

Your grip strength often determines your overall strength in weightlifting movements. For example, while your posterior chain may be capable of handling heavier loads during deadlifts, your grip may be the weak link holding you back. You're missing out on potential gains if you lose control of the barbell, dumbbells, or kettlebells before reaching muscle failure. Fortunately, there are specific methods to enhance your grip strength, ensuring it never hinders your progress and allowing you to achieve new personal records continuously. 

A solid grip provides a strong foundation, exceptional muscular endurance, and the ability to hold maximum weight for an extended period. If you lack any of these, it may be time to incorporate grip exercises into your routine. Here are six foolproof methods to enhance your grip strength.

THE DROP SET

Crush Your Skull

Credit: BarBend

  • Want bigger triceps? Here’s how the skull crusher exercise is the key to maximizing arm size.

  • Men’s Open bodybuilder Rubiel “Neckzilla” Mosquera is not competing in the 2024 Arnold Classic due to visa issues. Check out Mosquera’s official announcement.

  • The 2024 Arnold Classic has three women’s divisions to showcase a variety of physiques, and The Fitness International Class of 2024 is STACKED. See the entire roster.