Chest workout that targets the upper, mid and lower pecs

chest workout, Daniel Hammaecher, upper mid lower pecs
Chest workout that targets all parts of your pecs by Daniel Hammaecher. Photo: Steeve Josh.

When it comes to working out at the gym, chest is my favourite muscle group to exercise. I do a chest workout once a week and I always manage to squeeze in a couple of chest exercises with my other workouts too.

I am always on the lookout for new workouts and exercises that target different parts of my pecs. The truth is, that most of us (who are not fitness models) can achieve the desired results by doing “tried and tested” exercises such as bench press and dumbbell flys.

The “secret” is to do them correctly and with enough weight to stimulate muscle growth. Combine that with good nutrition and you will soon have the best pecs in your gym 🙂

Here’s a chest workout by French (and International) fitness model, and Reflex Nutrition sponsored athlete, Daniel Hammaecher that’s designed to “hit” your chest from all angles.


  • Bench Press superset Svend Press – 5 sets x 10 reps
  • Decline Dumbbell Bench Press superset Chest Dips – 5 sets x 10 reps
  • Incline Dumbbell Bench Press superset Cable Lower Chest Raise – 5 sets x 10 reps

How to do Daniel’s chest workout:

The workout is divided into three supersets. Complete all reps and sets of each superset before you move on to the next one.

Focus on your form and make sure you do every rep of every exercise correctly. Choose weights that allow you to complete all reps and sets but make sure they are heavy enough to stimulate your muscles.

Daniel does this workout once a week. If you are really keen, you can do it twice a week – first workout with heavy weights, followed by another “reminder” with lighter weights later in the week.

Target your upper, mid and lowerchest muscles

Daniel’s chest workout is split into three parts and for a reason: each superset targets different parts of your chest. First part works out the middle and main part of your pecs. Second part works out your lower pecs and the third part – your upper pecs.

For more tips and advice on nutrition and workouts, follow Daniel Hammaecher:

1 thought on “Chest workout that targets the upper, mid and lower pecs”

  1. DANIEL HAMMAECHER’S CHEST WORKOUT seems like a great workout, I myself used to do the same things but I never really got the muscle I wanted, so I started looking for a new program. One day I got a tip from a guy at the gym who had a great chest and overall body muscle about a new program that involves less heavy lifting but rather more repetitions and eating. I started training and I got results in the first month, I was so happy because I didn’t lift heavy but rather focused more on eating properly.

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