Tutorial 2 of 3
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Intermediate Chest Workout 2

Jamie September 15, 2023

1. Bench Press:

• Lie on a flat bench with your feet flat on the ground.
• Grip the barbell slightly wider than shoulder-width apart.
• Lower the barbell to your chest, keeping your elbows at about a 45-degree angle.
• Push the barbell back up explosively, fully extending your arms.
• Sets: 4
• Reps: 6-8
• Rest: 2-3 minutes

2. Incline Dumbbell Press:

• Set the bench at a 45-degree angle.
• Hold a dumbbell in each hand above your shoulders, palms facing forward.
• Lower the dumbbells to your chest, keeping your elbows at a 45-degree angle.
• Push the dumbbells back up while exhaling.
• Sets: 3
• Reps: 8-10
• Rest: 90 seconds

3. Dips:

• Use parallel bars or dip station.
• Lower your body while leaning slightly forward, bending your elbows.
• Push yourself back up to the starting position.
• Keep your chest out and shoulders back.
• Sets: 3
• Reps: 10-12
• Rest: 90 seconds

4. Cable Flyes:

• Set the pulleys at chest height.
• Stand in the centre and hold a handle in each hand.
• Step forward and lean slightly to create tension.
• Bring your hands together in front of your chest, squeezing your pecs.
• Slowly return to the starting position.
• Sets: 3
• Reps: 12-15
• Rest: 60 seconds

Superset:
5. Push-Ups (wide grip) and Push-Ups (close grip):

• Start with wide-grip push-ups, hands slightly wider than shoulder-width.
• Immediately switch to close-grip push-ups, hands close together.
• This superset targets different parts of the chest.
• Wide Grip: Reps: 10-12
• Close Grip: Reps: 8-10
• Rest: 60 seconds after completing both variations.

Drop Set:
6. Dumbbell Chest Flyes:

• Lie on a flat bench, holding a set of dumbbells.
• Perform a set of flyes with a moderate weight.
• Without resting, immediately lower the weight by 30-40% and perform another set.
• This intensifies muscle fatigue and promotes growth.
• Sets: 2 (Drop set)
• Reps: 8-10 (moderate weight), then 6-8 (lower weight)
• Rest: None between drop sets, 2 minutes after completing both sets.

Tips:

1. Bench Press:

• Keep your back flat against the bench and drive your feet into the ground for a stable base, which helps generate more power during the lift.

2. Incline Dumbbell Press:

• Focus on a controlled eccentric (lowering) phase of the movement to fully engage your chest muscles and enhance muscle growth.

3. Dips:

• Lean slightly forward while performing dips to emphasise chest activation and reduce stress on your shoulders.

4. Cable Flyes:

• Squeeze your chest muscles at the peak of the contraction for a brief moment to maximise the mind-muscle connection.

Superset:
5. Push-Ups (wide grip) and Push-Ups (close grip):

• Maintain a straight line from head to heels during push-ups to engage your core and improve overall stability.

Drop Set:
6. Dumbbell Chest Flyes:

• Focus on a full range of motion, allowing your arms to stretch and your chest muscles to be fully engaged at the bottom of the movement.

Remember, incorporating these tips will help you perform each exercise effectively and safely, leading to better results over time. Adjust the workout to your fitness level and make sure to consult a fitness professional if you have any concerns.