1. Barbell Bench Press (4 sets of 8-10 reps)
- Primary Target: Pectoralis major, triceps, and shoulders.
- Tips:
- Keep your back flat against the bench.
- Use a controlled motion, lowering the bar slowly and pressing up explosively.
2. Incline Dumbbell Press (4 sets of 10-12 reps)
- Primary Target: Upper chest and shoulders.
- Tips:
- Adjust the bench to a 30-45 degree angle.
- Ensure a full range of motion by lowering the dumbbells to chest level.
3. Cable Crossover (3 sets of 12-15 reps)
- Primary Target: Inner chest.
- Tips:
- Set the pulleys to shoulder height for a balanced squeeze.
- Cross your hands slightly in front of your body for maximum contraction.
4. Dumbbell Flyes (3 sets of 10-12 reps)
- Primary Target: Chest stretch and outer pectoral muscles.
- Tips:
- Perform the movement on a flat or incline bench.
- Focus on a deep stretch and avoid locking your elbows.
5. Push-Ups (3 sets to failure)
- Primary Target: Entire chest and core stability.
- Variations:
- Standard Push-Ups
- Decline Push-Ups (feet elevated for more upper chest activation)
6. Dips (3 sets of 10-12 reps)
- Primary Target: Lower chest and triceps.
- Tips:
- Lean slightly forward to emphasize chest activation.
- Use a dip station or parallel bars.
7. Chest Finisher: Pec Deck Machine or Dumbbell Pullover (2-3 sets of 15-20 reps)
For pullovers, keep your arms slightly bent and focus on chest engagement.
Purpose: High-rep burn to exhaust the chest muscles.
Tips:
On the pec deck machine, focus on a full contraction and controlled release.
