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Chest – beginner

ChestBeginner6 exercisesabout 40 min

Machines and dumbbells that teach the pressing pattern without demanding balance. 3 sets, 90 s rest.

Exercises

Machine Chest Press3 sets × 10-12 · rest 90 sIncline Dumbbell Press3 sets × 10-12 · rest 90 sPec Deck3 sets × 12-15 · rest 60 sKnee Push Ups3 sets × 8-15 · rest 60 sCable Fly3 sets × 12-15 · rest 60 sBench Dips2 sets × 8-12 · rest 60 s

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More workouts: Chest

Chest – intermediateBench press as the base, incline press for the upper chest and flyes to finish. 3–4 sets, 90–120 s rest.Intermediate · 7 exercises · about 55 min
Chest – advancedHeavy paused pressing, incline angles and high isolation volume. 4 sets, 2–3 min rest on the heavy lifts.Advanced · 8 exercises · about 65 min