1.Barbell Bench Press: Start with 3 sets of 8-12 reps. Focus on maintaining proper form and control throughout the movement. Increase weight gradually as you progress.
2.Dumbbell Flyes: Perform 3 sets of 10-15 reps. Keep a slight bend in your elbows and focus on the stretch and contraction of your chest muscles.Incline Dumbbell Press: Do 3 sets of 8-12 reps. Adjust the bench to a 30-45 degree incline. This targets the upper chest muscles.
3.Push-Ups: Finish with 3 sets to failure. You can vary your hand placement to target different areas of your chest.
4.Cable Crossovers: Optional, but effective for targeting the inner chest. Do 3 sets of 12-15 reps, focusing on squeezing your chest at the center of the movement.Remember to warm up before starting, and always use proper form to prevent injury. Rest for about 1-2 minutes between sets, and aim to increase the weight or reps gradually over time to keep challenging your muscles.
作家 Priyansh Jhanji
报告 Best Chest Workout
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