Chest Routine




Weightlifting In The Gym - Chest Workout

This chest workout centers around various bench press routines all targeting a different area of the chest. Inclines for upper chest, flat bench presses for the middle chest and decline presses for the lower chest.


Upper Chest Workout
Incline Barbell Bench Press - 3 sets x 12,10,8 reps
Incline Dumbbell Bench Press - 2 sets x 10,8 reps


Middle Chest Workout
Flat Barbell Bench Press - 3 sets x 10,8,8 reps
Dumbbell Flys - 2 sets x 12,12 reps


Lower Chest Workout
Decline Barbell Bench Press - 2 sets x 10,8 reps
Decline Dumbbell Flys - 2 sets x 12,12 reps


Bench Press Tip
Be careful not to bounce the bar off your chest while performing this chest workout. You could severely injure your ribs! Always remain in complete control of the weight, barbell chest exercises can be very dangerous if not performed correctly - always use a spotter in case you get into trouble.

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