Lower Chest, Biceps, & Boosting Metabolism

I’d like to share this morning’s chest and biceps workout. Most exercises are basic ones but there are a few unique points I’d like to make. One of those being lower chest exercises.

I’ve been known to say that you can’t have too much upper chest. And I stand by that. However, I’ve felt the need to integrate some exercises that hit the lower chest. There are two specific exercises in my workout below that are great for lower chest. I’ll also talk about how resting less between sets can boost your metabolism and help burn more fat.

Chest & Biceps Workout


Incline Bench Press:
4 sets x 10-12 reps *

Decline Bench Press:
4 sets x 12 reps

Hammer Strength Chest Press:
3 sets x 15 reps

Lower Cable Flyes:
3 sets x 12 reps

Dumbbell Press:
3 sets x 12 reps


Dumbbell Hammer Curls:
3 sets x 10 reps *

EZ Bar Curls:
3 sets x 12 reps

* Drop set on final set

Lower Chest Exercises

The two exercises that focus on lower chest are decline bench press and the lower cable flyes. Decline is self explanatory. Most of you have a decline bench in your gym. And this is a great exercise for working lower chest.

The lower chest exercise I want to harp more on is the lower cable flyes. Sorry I don’t have a picture but I’ll explain it the best I can. You basically set the cables on each end the lowest setting they can go. Grab them from the bottom, step out a little then bring them up, out in front of you. You can get a really nice squeeze in your lower chest muscles as you bring the cables up.

Less Rest Between Sets

I mentioned in the beginning that I rested about a minute between sets. This may not sound like a super short rest period but when you’re training with moderately heavy weights, it can be quite taxing. The goal for me it to burn a little more fat with my weight training workouts.

I don’t plan to gain strength with this type of training. But I’m hoping I can cut up a little while maintaining my current strength level. At the end of the day I want to build the muscle, not lose it. I just plan to rip up a bit for this summer. Less rest between sets should help me reach that goal.

Boosting Metabolism & Getting Ripped

Part of the cutting up process is boosting metabolism. There are a few different factors in fat loss. Keep in mind I’m not looking to merely lose weight. Heck, I’d be ecstatic to stay the same body weight while getting shredded. Of course that’s a bit unrealistic.

With less rest between sets, upping my cardio, and being more strict with my diet during the week, I’m jumping on Instant Knockout. This is labeled as a fat burner, metabolism booster, and conditioning agent.

If you’ve been following me for any amount of time, you know I’m not big on fat burning supplements. But this stuff actually helps, at least for me.

I will tell you up front that I promote Instant Knockout. Yes, this means I generate a little revenue from it’s sales. With my name and face out there, and being the sole owner of the Muscle Program, I’m not about to promote something that I can’t stand behind.

That being said, you can chest out my experience with Instant Knockout below. I wrote this review after taking it for the first time (I believe I was on it for at least six weeks). You can check out my Instant Knockout experience by clicking the link below:


Train with Passion,



%d bloggers like this: