Chest Workouts
Build a big, strong and muscular chest
Flat Barbell bench press :3 sets of 12-15 reps
Dumbbell fly: 3 sets of 8-10 reps
Incline bench press : 3 sets of 12-15 reps
Incline dumbbell fly :3 sets of 12-15 reps
Dumbbell pullover:3 sets of 12-15 reps
Decline bench press:3 sets of 12-15 reps
One arm cable fly:3 sets of 12-15 reps
Chest dips:3 sets of 12-15 reps
Pec deck fly:3 sets of 12-15 reps
Flat dumbbell press:3 sets of 12-15 reps
Incline dumbbell fly:3 sets of 12-15 reps
Standing low to high cable fly:3 sets of 12-15 reps
Decline dumbbell press:3 sets of 12-15 reps
Standing high to low cable fly:3 sets of 12-15 reps
Push up:3 sets of 10-12 reps
- Bench Press:
- Flat Bench Press: Targets the pectoral muscles, shoulders, and triceps. Perform with a barbell or dumbbells.
- Incline Bench Press: Emphasizes the upper part of the chest. Use an incline bench and barbell or dumbbells.
- Decline Bench Press: Focuses on the lower part of the chest. Use a decline bench and barbell or dumbbells.
2. Dumbbell Flys:
- Flat Bench Dumbbell Flys: Open your arms wide and bring them together over your chest. This isolates the chest muscles.
- Incline Dumbbell Flys: Perform on an incline bench to target the upper chest.
Tips for Effective Chest Workouts
- Recovery: Allow adequate rest between workouts to give your muscles time to repair and grow. Aim for at least 48 hours before working the same muscle group again.
- Nutrition: Support your workouts with a balanced diet rich in protein, carbohydrates, and healthy fats to fuel muscle growth and recovery.