1. Incline Barbell Bench Press
Target Muscles: Upper chest (pectoralis major), shoulders (anterior deltoids), triceps.
Technique: Set an adjustable bench to a 30–45-degree incline. Lie back with your feet flat on the floor and grasp the barbell with a grip slightly wider than shoulder-width. Lower the bar to your upper chest, then press it back up to the starting position.
Tips: Keep your elbows at a 45-degree angle to your body and ensure your back is slightly arched. Maintain control throughout the movement.
Sets/Reps: 3 sets of 8-10 reps.
2. Barbell Bent-Over Row
Target Muscles: Upper back (latissimus dorsi, rhomboids), biceps, rear deltoids.
Technique: Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips and knees, keeping your back straight. Pull the barbell towards your lower ribcage, squeezing your shoulder blades together, then lower back down.
Tips: Keep your core engaged and avoid rounding your back. Focus on using your back muscles.
Sets/Reps: 3 sets of 8-10 reps.
3. Arnold Press
Target Muscles: Shoulders (deltoids), triceps, upper chest.
Technique: Sit on a bench with back support, holding a dumbbell in each hand at chest level with palms facing you. Press the weights overhead while rotating your palms to face forward. Lower them back to the starting position.
Tips: Maintain a neutral spine and engage your core throughout the movement. Control the weights on the way down.
Sets/Reps: 3 sets of 8-12 reps.
4. Dumbbell Chest Fly
Target Muscles:Chest (pectoralis major), shoulders (anterior deltoids).
Technique: Lie on a flat bench with a dumbbell in each hand, arms extended above your chest. With a slight bend in your elbows, lower the weights out to the sides until you feel a stretch in your chest. Return to the starting position.Tips: Keep the movement controlled and avoid letting the weights drop too low. Maintain a slight bend in the elbows throughout.
Sets/Reps: 3 sets of 10-15 reps.
Cool Down
Finish your workout with some stretching for the chest, shoulders, and back to promote flexibility and recovery!
Notes
- Always start with a warm-up to prepare your muscles.
- Adjust weights and reps according to your fitness level.
- Rest for 60-90 seconds between sets.
