Chest Workout Routine
A solid chest workout needs just three things: one heavy press, one press at a different angle, and one fly to stretch your chest. If the barbell feels like too much, a machine or dumbbells work just as well.
Chest Workout (about 45 min)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 sets | 6–10 reps | 2 min |
| Incline Dumbbell Press | 4 sets | 6–10 reps | 2 min |
| Machine Chest Press | 4 sets | 6–10 reps | 2 min |
| Cable Fly | 3 sets | 10–15 reps | 1 min 15 sec |
| Push-Up | 4 sets | 6–10 reps | 2 min |
Tips
- Do the bench press, your heaviest lift, first. You'll have the most energy and the steadiest form.
- Keep your shoulder blades pulled together through every press to take stress off your shoulders.
- If your shoulders bother you, skip the flyes and barbell press and stick mostly to the Machine Chest Press and Push-Ups.
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