💪 7 Lower Chest Exercises for Serious Mass

If you’re in the mood for some top-tier exercise tips, we’ve got a doozy of a Ripped Report for you today. (And we do not use the word doozy lightly around these parts.)

Here’s what we’re talking about today:

  • The best exercises for your lower chest.

  • Dorian Yates’ tips for nailing lying hamstring curls.

  • The full 2023 Master Olympia roster.

And before we forget: Happy Friday, folks. Remember to recharge and relax this weekend. You certainly deserve it.

EXERCISES

Playing the Angles

Image: TeodorLazarev via Shutterstock

You know the deal: The best way to add size and strength to your chest is to press, press, do a fly, and press some more. But to build a well-defined chest that stands out, you need to target the lower chest — the area of the muscle that sweeps from under the armpit (near the serratus muscle) to underneath the nipple. Neglect the lower chest and you won’t have that large, full look that bodybuilders like Arnold Schwarzenegger and Franco Columbu made famous.

Isolating the lower chest requires you to change the angle of your press to emphasize this neglected part of the chest. You do this by either performing exercises on a decline bench or leaning forward with traditional exercises like dips and pushdowns. To make it even simpler, we’ve narrowed down the best lower chest exercises that do just that.

PRO TIPS

“The Shadow” Giveth

Image: @thedorianyates on Instagram

Six-time Mr. Olympia Dorian Yates played a crucial role in ushering in the “mass monster” bodybuilding scene in the ‘90s. His strength was prolific, and he championed a training style that revolved around short and intense workouts, coined “Blood and Guts.”

Besides his high-intensity training scheme, “The Shadow” had other tricks in his arsenal to help spur muscle growth, especially when it came to leg hypertrophy. Yates recently took to Instagram to detail a few tips he always kept in mind when performing lying hamstring curls that he says helped immensely when it came to building mass. Get the wisdom below:

BODYBUILDING

The Masters Returns

Image: @mastersolympiaofficial on Instagram

After a decade-plus hiatus, the Masters Olympia returns! The rebooted contest takes place in Cluj-Napoca, Romania, from August 26-27 and features more than 100 competitors across 10 divisions.

As usual with Masters competitions, the athletes are all at least 40 years old, and a win will grant them instant qualification to the 2023 Olympia.

Now, after months of rumors, we finally have the complete roster of athletes who will battle it out in Romania. See who made the final cut:

THE DROPSET

Dumbbell Row Like DLB

Image: Dana Linn Bailey on YouTube

  • Dana Linn Bailey is here with more advice on building your back. This time on the agenda: Doing dumbbell rows the right way.

  • The single-arm overhead triceps extension might just be the best triceps movement you aren’t doing. Let’s change that now. 

  • Finally, we looked at countless gym bags to determine which ones are the best for serious lifters. Check out our buyer’s guide.