Chest Workouts
01
Bench Press
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How to Perform:
Lie flat on a bench with feet firmly on the ground. Grip the barbell slightly wider than shoulder-width. Lower the barbell in a controlled motion to your chest. Press the bar back to the starting position, fully extending your arms without locking your elbows. -
Sets/Reps: 3–4 sets of 8–12 reps.
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Tip: Avoid arching your back excessively to prevent strain.
02
Push-Ups
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How to Perform:
Start in a plank position with hands slightly wider than shoulder-width. Lower your body until your chest is just above the floor. Push back up, maintaining a straight line from head to heels. -
Sets/Reps: 3 sets of 10–20 reps (or more, based on your fitness level).
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Tip: Keep your core engaged to prevent sagging hips.
03
Chest Flys
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How to Perform:
Lie on a flat bench holding dumbbells. Start with arms extended above your chest. Slowly lower arms out to the sides in a wide arc until they are level with your chest. Return to the starting position. -
Sets/Reps: 3 sets of 12–15 reps.
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Tip: Maintain a slight bend in your elbows throughout the motion.