Chest workout
Chest workout
Unleash pec power! Sculpt your chest with our dynamic workout plan
Unleash pec power! Sculpt your chest with our dynamic workout plan
Dumbbell Pullover
Sets: 3
Reps: 8 - 10
Lie flat on a bench, holding a dumbbell with both hands above your chest. Lower the dumbbell behind your head while keeping a slight bend in your elbows. Return to the starting position by contracting your chest muscles.
Dumbbell Pullover
Sets: 3
Reps: 8 - 10
Lie flat on a bench, holding a dumbbell with both hands above your chest. Lower the dumbbell behind your head while keeping a slight bend in your elbows. Return to the starting position by contracting your chest muscles.
Decline Bench Press
Sets: 3
Reps: 8 - 10
Similar to the barbell bench press, but performed on a decline bench. Targets the lower part of the chest.
Decline Bench Press
Sets: 3
Reps: 8 - 10
Similar to the barbell bench press, but performed on a decline bench. Targets the lower part of the chest.
Cable Crossover
Sets: 3
Reps: 8 - 10
Set cables to shoulder height. Stand with one foot forward, and pull the handles together in front of you.
Cable Crossover
Sets: 3
Reps: 8 - 10
Set cables to shoulder height. Stand with one foot forward, and pull the handles together in front of you.
Incline Bench Press
Sets: 3
Reps: 8 - 10
Similar to the barbell bench press, but performed on an inclined bench. Targets the upper part of the chest.
Incline Bench Press
Sets: 3
Reps: 8 - 10
Similar to the barbell bench press, but performed on an inclined bench. Targets the upper part of the chest.
Dumbbell Flyes
Sets: 3
Reps: 8 - 10
Lie on a flat bench with a dumbbell in each hand. Start with your arms extended above your chest. Lower the dumbbells out to the sides in a wide arc, then bring them back up.
Dumbbell Flyes
Sets: 3
Reps: 8 - 10
Lie on a flat bench with a dumbbell in each hand. Start with your arms extended above your chest. Lower the dumbbells out to the sides in a wide arc, then bring them back up.
Barbell Bench Press
Sets: 3
Reps: 8 - 10
Lie on a flat bench with a barbell above your chest. Grip the bar slightly wider than shoulder-width apart. Lower the bar to your chest, then press it back up.
Barbell Bench Press
Sets: 3
Reps: 8 - 10
Lie on a flat bench with a barbell above your chest. Grip the bar slightly wider than shoulder-width apart. Lower the bar to your chest, then press it back up.
Push-Ups
Sets: 3
Reps: To failure
Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body towards the floor, then push back up.
Push-Ups
Sets: 3
Reps: To failure
Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body towards the floor, then push back up.
Chest workout notes
It's crucial to maintain proper form throughout, controlling the movements and avoiding excessive weight that could compromise form.
Consistency and progressive overload, gradually increasing resistance or intensity, are essential for continual muscle growth.
Additionally, incorporating variety into your chest workouts prevents plateaus and ensures comprehensive muscle stimulation.
Always warm up before starting, and listen to your body, allowing adequate rest and recovery between sessions.
Whether you're a beginner or advanced, tailoring your chest workouts to your fitness level and goals is key for a well-rounded and effective training program.
Chest workout notes
It's crucial to maintain proper form throughout, controlling the movements and avoiding excessive weight that could compromise form.
Consistency and progressive overload, gradually increasing resistance or intensity, are essential for continual muscle growth.
Additionally, incorporating variety into your chest workouts prevents plateaus and ensures comprehensive muscle stimulation.
Always warm up before starting, and listen to your body, allowing adequate rest and recovery between sessions.
Whether you're a beginner or advanced, tailoring your chest workouts to your fitness level and goals is key for a well-rounded and effective training program.