💪 6 Lower Pec Exercises to Round Out Your Chest

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Here’s what we’ve got for you today: 

• The six best lower chest exercises, along with three full lower chest workouts

• Five-time Classic Physique champ Chris Bumstead’s new glute and hamstring workout with Hany Rambod to prep for the 2024 Olympia

• Looking back at Eugen Sandow’s unreal strength 

TRAINING 

6 Lower Pec Demolishers

Targeting the pecs from all directions — upper, mid, and lower— is crucial to sculpting a massive chest. While mid-pecs receive ample attention through exercises like the flat bench press, targeting the lower pecs poses a unique challenge. To help with that, our expert personal trainers have identified six lower-pec exercises that stand out for their effectiveness.

We offer diverse exercises utilizing free weights, cable machines, and your body weight to target the often-neglected lower pecs. Our guides provide detailed instructions on performing each exercise, including the required equipment, the specific muscles engaged, and the recommended sets and repetitions.

Additionally, we offer modifications to adjust the difficulty level of the exercises, making them accessible to beginners or more challenging for advanced individuals. We also share valuable tips to enhance your workout and compile three comprehensive lower chest routines to incorporate into your next push day.

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WORKOUT

CBum’s Olympia Training Tweaks

Chris Bumstead is on the quest for his sixth consecutive Classic Physique Olympia title, and he traveled to Texas to enhance his glute and hamstring strength under coach Hany Rambod to achieve this. Rambod meticulously adjusted Bumstead's training techniques to maximize hamstring development and improve his conditioning for side poses.

Throughout the training, Rambod emphasized putting Bumstead's lower body under prolonged tension, employing a full range of motion, slow eccentrics, and extended partials to stimulate growth. Bumstead adopted these training methods across various exercises, including two leg curl variations. Furthermore, he embraced Rambod’s FST-7 protocol during calf raises, aiming to expand the fascia for optimal muscle growth.

BODYBUILDING 

Sandow’s Strength 

Each year, the winner of the Mr. Olympia contest is awarded the prestigious Sandow trophy, a symbol of bodybuilding excellence modeled after Eugen Sandow. Sandow was celebrated as the epitome of physical development during the late 19th and early 20th century, boasting a lean and muscular physique that was rare for his era. However, questions about the true extent of his strength remain. Was he as strong as he appeared, or was his physical form more about aesthetics?

Determining Sandow's strength is challenging since he seldom participated in weightlifting competitions. Primarily a showman, Sandow was known for making exaggerated claims about his strength, such as lifting a 1500-pound stone or hoisting a piano (and pianist) over his head. Additionally, he favored unconventional lifts like the bent press, where he reportedly lifted 269 pounds.

To get the full story, head to the link below and prepare to go back in time.

THE DROP SET

Platz “Bites the Dust” 

• Legendary Tom Platz recounts struggling to keep up with Arnold Schwarzenegger’s workout regimen. See why “The Quadfather” says Schwarzenegger’s programming made him “small and fat.” 

• Wesley Vissers, the 2024 Arnold Classic Physique champ, consumes nearly 4,000 calories daily to prepare for the 2024 Olympia. These foods are helping him achieve peak conditioning. 

• The glute-ham raise simultaneously engages the hamstrings and glutes. This is how to do them correctly for enhanced performance and injury prevention.