CHEST WORKOUT GYM

Barbell bench press

1. Barbell bench press: 3 sets of 8-12 reps

• - Lie on a bench with your feet flat on the floor and your back flat against the bench.
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• -Grip the bar with your hands slightly wider than shoulder-width apart.
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• -Lower the bar down to your chest and then push it back up to the starting position.

Dumbbell incline bench press

2. Dumbbell incline bench press: 3 sets of 8-12 reps

• -Lie on an incline bench with your feet flat on the floor and your back against the bench.
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• -Hold a dumbbell in each hand at shoulder height.
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• -Lower the dumbbells down to your chest and then push them back up to the starting position.

Dumbbell flyes

3. Dumbbell flyes: 3 sets of 10-15 reps

• -Lie on a flat bench with your feet flat on the floor and your back against the bench.
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• -Hold a dumbbell in each hand above your chest, with your palms facing each other.
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• -Lower the dumbbells out to your sides, keeping a slight bend in your elbows, and then bring them back up to the starting position.

Cable crossovers

4. Cable crossovers: 3 sets of 10-15 reps

• -Set the cable machine to a high position.
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• -Stand with your feet shoulder-width apart and grab the handles.
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• -Pull the handles down and across your body, squeezing your chest at the end of the movement.

Push-ups

5. Push-ups: 3 sets to failure

• -Get into a plank position with your hands slightly wider than shoulder-width apart.

• -Lower your body down to the ground by bending your elbows.
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• -Push back up to the starting position.