6 Lower Chest Exercises for Sculpted Pecs

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• 6 best lower chest exercises, according to certified personal trainers

• How back training differs across three Olympia athletes

• The refeed day of the two-time Men’s Physique Olympia champ Ryan Terry

WORKOUT

Carve Out Your Lower Chest

The pecs are a powerful muscle that can be effectively sculpted by targeting their lower, mid, and upper sections. While staple exercises like the barbell bench press place significant emphasis on the middle pecs, achieving maximum chest development requires focused attention on the lower pecs.

To help you build a well-rounded chest, the article below highlights six of the most effective lower chest exercises, along with three expertly designed workouts curated by certified personal trainers. The key to fully engaging the lower pecs lies in hitting the chest from a different angle — such as incorporating decline presses to activate this area more effectively. Discover the optimal sets, reps, and techniques for each movement, and unlock your chest’s true potential with these carefully crafted lower pec workouts!

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BODYBUILDING 

Shows Are Won From the Back

In bodybuilding, the saying "shows are won from the back" holds an undeniable truth. Broad lats and densely packed rhomboids are hallmark features of all Mr. Olympia champions. However, achieving an Olympia-worthy back doesn’t mean following a one-size-fits-all approach. Each competitor brings their own unique strategy to building a formidable posterior chain.

Below, we dive into the back training routines of three Olympia contenders — Nick Walker, Brett Wilkin, and Martin Fitzwater — and explore how their methods differ. While some bodybuilders favor machine-based exercises, others rely on free weights. Certain athletes prioritize unilateral movements and higher training volume, while others focus on heavier weights, fewer reps, and more extended rest periods. Discover the unique approaches and shared philosophies of some of the finest bodybuilders in the world.

NUTRITION 

Refuel Those Muscles

Refeed days are an essential tool for bodybuilders navigating a strict cutting phase. They supply the body with vital nutrients to restore hormonal balance, replenish muscle glycogen, boost energy levels, improve mood, and provide a much-needed mental break from dieting. With just 10 weeks remaining until Ryan Terry defends his Men's Physique Olympia title, a well-planned refeed could give him the muscle fullness and edge required to claim his third championship.

A key factor in Terry's success is his meticulous approach to meal timing. He prioritizes carbohydrate-rich meals, such as oats and rice, pairing them with high-protein options like salmon throughout the day. This strategy helps prevent significant drops in leptin levels, ensuring his energy, metabolism, and performance remain at their peak.

THE DROP SET

• The 2025 Olympia is just eight weeks away. This is how the 2023 Mr. Olympia, Derek Lunsford, is eating and supplementing to regain his title. 

• Twenty-four IFBB Pro League competitors from the Classic Physique and Wellness divisions collided over the weekend at the 2025 Austrian Oak Pro. See who came out on top and earned their Olympia qualification.

• With the 2025 Mr. Olympia right around the corner, what do you think of Nick Walker’s look so far? Can he finally get over the hump and win his first Mr. O?

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