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Chest – intermediate

ChestIntermediate7 exercisesabout 55 min

Bench press as the base, incline press for the upper chest and flyes to finish. 3–4 sets, 90–120 s rest.

Exercises

Barbell Bench Press4 sets × 6-8 · rest 120 sIncline Dumbbell Press3 sets × 8-10 · rest 90 sChest Dips3 sets × 8-12 · rest 90 sCable Fly3 sets × 12-15 · rest 60 sDumbbell Pullover3 sets × 8-10 · rest 60 sPush-Up3 sets × max · rest 60 sCable Tricep Pushdown3 sets × 8-10 · rest 60 s

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Part of these programs

Build muscle – 5 days/week, 12 weeksFour workouts a week, each focused on one body part: chest, back, legs and shoulders, with arms as an optional

More workouts: Chest

Chest – beginnerMachines and dumbbells that teach the pressing pattern without demanding balance. 3 sets, 90 s rest.Beginner · 6 exercises · about 40 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