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Chest

Pressing and fly movements for upper, middle and lower pecs.

Chest

Routines

Chest Builder (Gym)

Heavy incline focus, a flat press, then two fly variations for a full stretch and squeeze.

45m
  1. Incline Dumbbell Press4 × 6–8
  2. Barbell Bench Press3 × 8–10
  3. Cable Fly3 × 12–15
  4. Low-to-High Cable Fly3 × 12–15

Intermediate

Home Chest Pump

Dumbbells and bodyweight only.

30m
  1. Flat Dumbbell Bench Press4 × 8–12
  2. Dumbbell Fly3 × 12–15
  3. Push-Up3 × AMRAP

Beginner

All chest exercises · 13

Barbell Bench Press

Compound · barbell, bench, squat rack

Chest Dip

Compound · dip station

Flat Dumbbell Bench Press

Compound · dumbbell, bench

Incline Barbell Press

Compound · barbell, incline bench, squat rack

Incline Dumbbell Press

Compound · dumbbell, incline bench

Incline Smith Machine Press

Compound · smith machine, incline bench

Machine Chest Press

Compound · chest press machine

Push-Up

Compound · bodyweight

Cable Fly

Isolation · cable

Dumbbell Fly

Isolation · dumbbell, bench

Dumbbell Pullover

Isolation · dumbbell, bench

Low-to-High Cable Fly

Isolation · cable

Pec Deck Fly

Isolation · pec deck