Chest

Dumbbell Incline Press

The incline dumbbell press targets your upper chest. Sit on a bench set at a 30–45° angle, holding dumbbells at shoulder level. Lie back, press the weights upward until arms are fully extended, then lower them slowly to just below chest level. Keep your elbows slightly tucked, core tight, and focus on controlled movement and chest contraction.

3 sets of 6

Dumbbell Chest Press

The dumbbell bench press works the entire chest. Lie flat on a bench with a dumbbell in each hand at chest level, palms facing forward. Press the weights upward until your arms are fully extended, then lower them slowly back to the starting position. Keep your feet flat, core engaged, and control the motion to maximize chest activation.

3 sets of 6

Machine Peck Flys

The pec deck (or chest fly machine) isolates the chest muscles. Sit with your back flat against the pad and arms bent at 90°, gripping the handles. Slowly bring your arms together in front of your chest, squeezing your pecs at the center stop at 85%. Pause briefly, then return to the start with control. Keep the motion smooth and avoid using momentum.

3 sets of 8