Tutorial 3 of 3
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Intermediate Chest Workout 3

Jamie September 15, 2023

Exercise 1: Incline Dumbbell Press

• Sets: 4
• Reps: 10-12
• Rest: 90 seconds


• Use an incline bench set at a 45-degree angle.
• Hold dumbbells with a neutral grip (palms facing each other).
• Lower the dumbbells to chest level, then press them up.

Exercise 2: Barbell Decline Bench Press

• Sets: 3
• Reps: 8-10
• Rest: 2-3 minutes


• Use a decline bench angled at about 30-45 degrees.
• Maintain a strong, stable core.
• Lower the barbell to your lower chest, then push it back up.

Exercise 3a: Chest Flyes- Superset

• Sets: 3
• Reps: 10-12
• Rest: None- go immediately into exercise 3b.


• Lie on a flat bench with a dumbbell in each hand.
• Keep a slight bend in your elbows.
• Open your arms wide in a controlled manner, then squeeze your chest to bring them back together.

Exercise 3b: Push-Ups- Superset

• Sets: 3
• Reps: 12-15
• Rest: 2 minutes after each superset.


• Maintain a straight line from head to heels.
• Lower your chest to the ground, then push up.
• If regular push-ups are too easy, try variations like diamond push-ups or decline push-ups.

Exercise 4: Machine Chest Press- Double drop set

• Sets: 1
• Reps: 6-10 on each weight, last set to failure
• Rest: None

Chose a challenging weight you can perform 6-10 reps on, complete the first set, immediately reduce the weight by 20% and perform another 6-10 reps. Reduce the weight again by 20% and perform reps to failure.

• Adjust the machine seat and handles for your comfort.
• Keep your back and head against the bench.
• Push the handles forward while squeezing your chest, then return to the starting position.

Bonus Tip:

• Prioritise good form over lifting heavy weights.
• Gradually increase the weight as you progress.
• Listen to your body and avoid overtraining.
• Stretch your chest muscles after the workout to improve flexibility and reduce soreness.

Always warm up properly and consult a fitness professional or your doctor before starting a new exercise routine, especially if you have any medical concerns or limitations.