Lower Chest Blaster


In this workout, we will show you a classic chest blaster, that will help you develop a thick, full chest.

The workout starts from the classic, lower chest exercise- Parallel bar dips. Then, we transition to compound barbell movements that target the lower and middle chest. Towards the end, we do an incline dumbbell press and finish off with a light, stretching exercise.

Workout Priorities

The workout prioritizes the lower, middle and outer portion of the pectorals, giving us that full, puffy look.

This specific set of exercises is perfect for people who have a rather flat lower/middle chest.

The exercises are expressed through moderate intensity and failure is not reached. However, you should challenge yourself and be very close to failure, so, pick a challenging weight for the given repetitions.

The Workout

Exercise Sets Repetitions
Parallel Bar dips 3 10,10,8
Barbell Bench Press 5 10
Decline Barbell Bench Press 3 10
Incline Dumbbell Bench Press 3 10
Dumbbell Pullover 2 12

Exercise Map

Parallel Bar Dips

Parallel bar dips


  • Get on the parallel bars, keeping the elbows bent and legs together
  • Look down to your chest and go down slowly, stretching the chest
  • Push up explosively to the initial position, out of lockout

Barbell Bench Press

Barbell bench press


  • Lie down on the bench comfortably, with butt staying on the bench and feet placed stably
  • Rest your head back and grab the barbell at slightly wider than shoulder width
  • Un-rack the bar and keep your elbows out of a lockout
  • Let the bar down to the lower portion of your chest, without resting it at the bottom- keep constant tension
  • Push-up explosively, contracting the chest

Decline Barbell Bench Press

Decline barbell bench press


  • Sit on the bench, tuck your legs under the pads and lie down
  • Grab the barbell at shoulder width or slightly wider and un-rack it
  • Let the barbell down slowly, until it is slightly under your chest
  • Without resting the barbell at the bottom, push up explosively, contracting the chest without locking the elbows out

Incline Dumbbell Bench Press

Incline dumbbell bench press


  • Grab the dumbbells and sit on the bench, placing them on your legs
  • Lie down on the incline bench and place your butt and feet comfortably
  • Keep the dumbbells above your head and elbows out of lockout
  • Let the dumbbells down slowly until they are by the sides of your upper chest
  • Push the dumbbells up explosively, without locking the elbows out

Dumbbell Pullover

dumbbell pullover


  • Lie down on the side of the bench, on your upper back, holding the dumbbell with both hands above your face
  • Place your feet forward and together, so that your hips are hanging
  • Keeping the hips low, let the dumbbell go down and behind your head slowly
  • Push it up to slightly before the initial position, contracting the chest

Workout Tips

  • Add Weight:
    Once the parallel bar dips get too easy, you can start adding weights for the last or last two sets. This will allow for more adaptation and therefore, more growth!
  • Pick Your Weights!
    In the table, you have a given number of sets and repetitions. Pick a weight that will allow you to complete just those. So, test your 12-repetition maximum (failing at the 12th repetition) and use that weight for sets of 10, instead of approaching the exercises with weights, which you don’t know your repeated maximum of.


This workout, revolving around the higher levels of intensity, will allow you to develop your lower, middle and outer chest in detail and density. If done correctly and integrated well, within your training structure, you will maximize your results with this workout.

Of course, we have to keep in mind that the workout won’t work for 1 or 2 weeks but rather needs consistency, in order for the small everyday improvements to become visible.

If you feel like the priority of this workout doesn’t match your lacking chest sectors, make sure to check out our other chest workouts.

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