Dear Members,
Are you ready to sculpt and strengthen your chest muscles for that chiseled look you’ve always wanted? Look no further! In today’s workout session, we’re focusing exclusively on the chest area with four key exercises designed to maximize muscle engagement and growth. The session below is an example of how to build muscle and increase strength, so let’s dive in!
Exercise 1: Flat Bench Press with Barbell Primary Muscles Targeted: Pectoralis Major (Sternal Head), Anterior Deltoids, Triceps
The flat bench press with a barbell is a classic compound exercise that primarily targets the pectoralis major, the largest muscle of the chest. Additionally, it engages the anterior deltoids (front shoulder muscles) and triceps.
- Sets: 4
- Repetitions: 8-10
- Rest: 60-90 seconds between sets
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- Sets: 3
- Repetitions: 10-12
- Rest: 45-60 seconds between sets
- Sets: 3
- Repetitions: 12-15
- Rest: 45-60 seconds between sets
- Sets: 3
- Repetitions: 12-15
- Rest: 45-60 seconds between sets
- Warm up properly before starting the workout to prevent injury and increase blood flow to the muscles.
- Focus on proper form and technique for each exercise to maximize muscle engagement and minimize the risk of injury.
- Choose weights that challenge you within the specified rep ranges, but still allow you to maintain proper form.
- Stay hydrated throughout your workout session and replenish your body with protein and nutrients post-workout to support muscle recovery and growth.
