Tutorial 1 of 3
In Progress

Intermediate Chest Workout

Jamie July 18, 2023

Exercise 1: Barbell Bench Press
Lie on a flat bench with your feet firmly on the ground.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lower the barbell to your chest by bending your elbows, keeping your elbows at a 45-degree angle to your body.
Push the barbell back up to the starting position, fully extending your arms without locking your elbows.
Perform 3 sets of 8-10 reps with a challenging weight.

Exercise 2: Dumbbell Incline Bench Press
Set an incline bench at a 45-degree angle.
Hold a dumbbell in each hand and sit on the bench with your back pressed firmly against it.
Start with your arms extended, palms facing forward.
Lower the dumbbells to the sides of your chest, keeping your elbows at a 45-degree angle.
Push the dumbbells back up to the starting position, fully extending your arms.
Perform 3 sets of 8-10 reps.

Exercise 3: Dumbbell Flyes
Lie on a flat bench with a dumbbell in each hand.
Start with your arms extended above your chest, palms facing each other.
Keep a slight bend in your elbows and lower your arms out to the sides in a wide arc, feeling a stretch in your chest.
Bring the dumbbells back up to the starting position, squeezing your chest muscles.
Perform 3 sets of 10-12 reps.

Exercise 4: Cable Crossovers
Set the cable machine pulleys at the highest position.
Stand in the center of the machine and grab a handle in each hand.
Step forward, keeping your feet shoulder-width apart and your knees slightly bent.
Lean forward at the hips with a slight bend in your elbows.
Pull the cables downward and across your body, crossing your hands in front of your waist.
Return to the starting position in a controlled manner.
Perform 3 sets of 10-12 reps.

Exercise 5: Push-Ups (Weighted or Decline)
Get into a push-up position with your hands slightly wider than shoulder-width apart.
Place a weight plate on your upper back or position your feet on an elevated surface for decline push-ups.
Lower your body by bending your elbows, keeping your body straight.
Push your body back up to the starting position, fully extending your arms.
Perform 3 sets of 12-15 reps.
Remember to maintain proper form and control throughout each exercise. Rest for 60-90 seconds between sets and adjust the weight accordingly to challenge yourself. Always listen to your body and modify or stop any exercise if you experience pain or discomfort. Enjoy your workout and stay consistent to see progress over time